It was estimated in 1997 that the management of osteoporosis costs the
United States some $6 billion a year. Until quite recently, the Food and
Drug Administration preferred "food over supplements", and most physicians
told us that supplements, including calcium, were a waste of time and
money. It seems ironic that doctors and the NIH now seem to be saying
"supplements over food".7
Many practitioners prefer food sources of vitamins and minerals. Isolated
or synthetic compounds in supplements often do not carry the other synergistic
factors found in food. It has been found that for calcium to actually
strengthen bone, it must be consumed along with several other nutrients
that few experts seem to discuss. Phosphorus is particularly important,
but magnesium, boron, zinc, vitamin D and vitamin A are also needed for
bone metabolism.7
Foods and herbs that promote bone health:
Black pepper
Contains 4 anti-osteoporosis
compounds.7
Cabbage
Contains 145 ppm (parts
per million) boron on a dry-weight basis and boron helps raise estrogen
levels. Cabbage ranks highest among leafy vegetables in boron content.7
Cod liver oil
A natural source of vitamins
A and D3
Dandelion
Contains 125 ppm boron,
and more than 20,000 ppm calcium, meaning that just ten grams (just
under 7 tablespoons) of dried dandelion shoots could provide more
than 1 milligram of boron and 200 milligams of calcium. It ranks second
to cabbage for boron content, and is also a fair source of silicon,
which some studies suggest helps strengthen bone7
Garlic and onions
And eggs, if your cholesterol
is not too high. These foods contain sulfur, which is needed for healthy
bones and connective tissue.3
Parsley
Parsley is rich in boron.
However, it would take about 3 ounces of dried parsley to provide
the 3 milligrams deemed useful in raising estrogen levels.7
Pigweed
On a dry-weight basis,
pigweed leaves are one of our best vegetable sources of calcium, at
5.3%. A small serving of steamed leaves (1/3 ounce or 1/10 cup) provides
a hearty 500 milligrams of calcium. Other good plant sources of calcium,
in descending order of potency, include lamb's-quarters, broad beans,
watercress, licorice, marjoram, savory, red clover shoots, thyme,
Chinese cabbage (bok choy), basil, celery seed, dandelion and purslane.7
Supplements, vitamins and minerals that
promote bone health:
Betaine HCl
Hydrochloric acid (HCl)
in the stomach, or in the form of betaine hydrochloride supplement,
is needed for proper absorption of calcium and all nutrients.3
HCl is needed for ionization
of calcium in the stomach, prior to absorption in the small intestine.
Boron
Improves calcium absorption
(note: if you are taking a complex containing boron, omit this supplement)3
Boron reduces the amount of calcium excreted in the urine. It is also
magnesium-sparing15 and helps increase estrogen levels
in the blood.7 Osteoporosis may be a sign of boron deficiency.2
Calcium
At least 1,200 mg/day of
calcium should be consumed daily, from either food and/or supplements.
Levels greater than 2,500 mg/day are not recommended. Magnesium should
also be taken with calcium, generally in a ratio of 2:1 calcium to
magnesium. Calcium hydroxyapatite is very bioavailable and is the
only form of calcium that promotes osteoblast (bone building) activity.
To ensure adequate calcium absorption, a daily intake of 400-600 IU
of vitamin D is recommended.24 The best natural sources
of calcium are milk, cheese, ice cream, yogurt, buttermilk and other
dairy products. Other sources include salmon, green leafy vegetables,
non-dairy almond drinks and tofu.15
Chromium
Improves insulin
efficiency, which improves bone density3 Chromium bound
with niacin is more bioavailable than the picolinate form, which should
not be used for long periods of time unless under medical supervision.2
Copper
Aids in the formation of
bone.3 Symptoms of copper deficiency include an anemia
that is responsive to iron, lowered white-blood-cell count and loss
of bone density (osteoporosis). Copper deficiency has been noted in
persons taking 150 mg of zinc daily for more than a year.15
DHEA
Dehydroepiandrosterone
(DHEA) helps generate estrogen and testosterone; increases the percentage
of muscle mass; decreases the percentage of body fat; and stimulates
bone deposition, thereby helping to prevent osteoporosis. DHEA therapy
should be taken with caution, as some physicians believe that high
doses suppress the body's natural ability to synthesize the hormone.
Animal studies have shown that high doses can also lead to liver damage.
For this reason it is important to take supplements of the antioxidants
vitamin C, vitamin E, and selenium to prevent oxidative damage to
the liver.3
DL-phenylalanine
Good for bone pain. Do
not take if you suffer from panic attacks, diabetes, high blood pressure,
or PKU (phenylketonuria: an inherited inability to oxidize a metabolic
product of phenylalanine)3
Horsetail
French research suggests
that silicon helps prevent osteoporosis and can be used to treat bone
fractures. Horsetail is among the richest plant sources of this mineral,
in the form of the compound monosilicic acid, which the body can readily
use. Aging and low estrogen levels decrease the body's ability to
absorb silicon, and supplemental forms are often difficult to absorb.7
There is at least one product on the market that produces silicon
as stabilized orthosilicic acid (monomeric, single-chain silicic acid)
which is much more bioavailable than other products.
Kelp
A rich source of important
minerals used in bone maintenance.3 However, it is not
advisable for those with Hashimoto's
autoimmune thyroid disease, and large pharmacologic doses of iodide
(found in kelp) can lead to a temporary block of hormone synthesis
and produce temporary hypothyroidism.15 Hypothyroidism
slows down many metabolic processes including bone maintenance.
L-lysine
Aids calcium absorption
and improves connective tissue strength.3 A vital building
block for proteins, lysine may be particularly helpful for menopausal
women at risk for osteoporosis. It is also critical for optimal growth
and bone formation in children. Food sources include cheese, milk,
eggs, fish, lima beans, red meat, potatoes, soy products, yeast, all
protein-rich foods. To improve skin and strengthen bones, a supplement
of 500 mg may be taken 1 or 2 times a day, 30 minutes before meals.2
Magnesium
Important in calcium and
potassium uptake.3 Minerals that interact with magnesium
are boron, calcium, iron, manganese, phosphorus, potassium, and strontium.
For each 100 mg of magnesium, take 200 mg of calcium, as this ratio
increases the amount of magnesium the body can use. Those with kidney
problems should not exceed 3000 mg of magnesium a day.2
Manganese
Vital in mineral metabolism,
and may help prevent osteoporosis. One study presented at the American
Chemical Society in Anaheim, CA, showed that rats on a low-manganese
diet developed porous bones.3 Bananas, bran, celery, cereals,
egg yolks, green leafy vegetables, legumes, liver, milk, nuts, pineapple,
shellfish and whole grains are excellent sources of manganese.2
Vitamin A
Important for calcium metabolism.3
Among those with chronic kidney failure vitamin A may cause bone disease
and hypercalcemia (high levels of calcium in the blood) caused by
increased resorption of bone. Recommended dosage is 5,000 IU, which
may be insufficient for those who live on junk food or otherwise have
poor nutrition, those who smoke, are hospitalized or are recovering
from surgery, diabetics, and those who are fighting infections or
are exposed to high levels of toxic chemicals and pollutants. Food
sources include fish liver oil, meats and animal products.15
Vitamin D
Plays a role in calcium
uptake3 and phosphorus metabolism, heart action, nervous
system maintenance, normal blood clotting, and skin respiration. Mineral
oil prevents maximum utilization of vitamin D. Best sources include
egg yolks, organ meats, bone meal, sunlight. High levels of synthetic
vitamin D can deplete magnesium and are also contraindicated if Digoxin
(Lanoxin) is being taken. Excessive stored levels of vitamin D can
cause calcium accumulation in the blood (hypercalcemia), which can
also be an indication of parathyroid problem.2
Vitamin K
Bone proteins are dependent
on vitamin K for their synthesis. Food sources are usually adequate,
with spinach, broccoli, cabbage, liver, and tomatoes as the best sources.
Yogurt with active bacterial cultures and probiotics help create vitamin
K in the intestines.2
Zinc
Important for calcium uptake
and immune function. Use zinc gluconate lozenges or OptiZinc for best
absorption3 and do not exceed 100 mg/day. Suggested dosage
ranges from 15 - 45 mg/day. Excess zinc can cause deficiencies in
copper and iron, therefore a ratio of 10 parts zinc to 1 part copper
is recommended. Dietary sources include whole grain products, brewer's
yeast, wheat bran and germ, seafoods and animal meats which appear
to be more bioavailable than vegetable sources.15
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