Supplements for Stronger Bones

July 24, 2004

Bone Health

Supplements for Stronger Bones

I believe that a healthy

diet can supply a good part of your nutritional needs, but I also

recognize that circumstances make it difficult for many women to

eat right. Most of these vitamins, minerals and other nutrients

can be found in powerful multivitamin/mineral nutrients. When selecting

a good supplement to support your bones, be sure to choose one that:

• Contains all the essential nutrients

  described below. If any are missing, fill them in with additional

  nutrients.

• Look for “hypoallergenic”

  formulas made without wheat, yeast, sugar, or milk.

• Make sure the calcium and magnesium

  are in a 2:1 ratio.

Vitamin D (400 to 600 IU a day. If

you have osteoporosis, take 800 IU):

This fat-soluble vitamin helps us to maintain calcium blood levels

by increasing the amount of calcium we absorb from food, and reducing

the amount we lose each day.

Vitamin C (1,000 to 3,000 mg daily in divided doses):

Vitamin C is necessary for the formation of collagen in connective

tissue and for stimulating cells that build bone.

Vitamin K (40 mcg daily but no more than 150 mcg a day):

Vitamin K promotes healthy bones and new bone growth. It is produced

by bacteria in the intestines and can also be found in green leafy

vegetables. People taking the blood thinner Coumadin (warfarin) should

consult with your physician before taking vitamin K.

Boron (2 to 6 mg a day):

Boron is a trace mineral important in the absorption of calcium, magnesium,

and phosphorus from foods, helping slow the loss of these minerals

through urination.

Calcium (1,000 to 1,500 mg a day. If you have osteoporosis

or low bone density, take 1,500 to 2,000 mg a day):

Calcium is the most abundant mineral in the human body, with 99 percent

of the body’s stores found in our bones and teeth. If there isn’t

enough in our blood, then our body will “steal” it from

bones and teeth to make up the difference. It’s best to take a combination

of calcium citrate and calcium carbonate. Calcium citrate is absorbed

better than other forms of calcium, while calcium carbonate is the

most concentrated form of calcium.

Magnesium (500–750 mg a day in divided doses):

Magnesium assists in calcium absorption. It’s important to maintain

a healthy calcium/magnesium ratio of 2:1, with calcium predominate

over magnesium. So if you’re taking 1,500 to 2,000 mg of calcium,

increase your magnesium intake to 750 to 1,000 mg.

Silica (20–50 mg

per day):

Silica strengthens the structure of bones and other connective tissue,

and like chondroitin, is necessary to maintain the bone matrix.

Chondroitin Sulfate (200–400

mg twice a day):

Chondroitin is necessary to maintain the bone matrix. These honeycomb-like

living collagen fibers give your bones flexibility and resilience.

Lysine (400 mg per day):

This essential amino acid helps to improve the use of calcium within

our bodies. It can be found in yogurt, fish, cheese, and red meat.

If you are pregnant or breast-feeding, avoid taking lysine.

Soy Isoflavones (50–100

mg per day):

Soy isoflavones provide many benefits after menopause, including

protection against osteoporosis. If you have difficulty digesting

soy, be sure to also take a digestive enzyme, such as lipase or

bromelain.

Read More on Bone Health:

Getting Started

The Role of Our Bones

The Bone Matrix

Four Steps to Stronger Bones

Keep it SIMPLE Bone Health tip — Flaxseed

Nutritional Therapies

Supplements for Stronger Bones

Increase Your Soy Intake

Foods that Break Down Bone

Complementary Therapies

An Ancient Solution to a Modern Problem

Tie Dye Smoothie