Osteoporosis is an unhealthy loss of bone density. Bones are about 30% proteins and 70% minerals. People over 35 lose minerals from their bones easier than they gain them back. There are ways of giving the body a helping hand as it struggles to maintain bone density and strength.
The human skeleton is the largest organ system in the body. Beside giving the body structure and shape, bones are the body’s only reservoir of minerals such as calcium and phosphorus--critical nutrients for virtually every other organ system. The bones are sensitive to hormonal changes. Our bones grow rapidly from puberty until we are 25 years old then the hormones change and we maintain our adult skeleton pretty easily for another 10 years, but after that the hormones change again and we start to lose bone mass unless we take action.
Nutritional Therapies: Calcium and Beyond
Maintaining healthy bones goes far beyond calcium and vitamin D, although these are vital. We also need zinc, boron, copper, manganese, magnesium, vitamins B12, C, and K, silicon, and folic acid.
Although calcium is readily available in dairy products and other dietary sources, many Americans are calcium deficient. There are a few possible explanations for calcium deficiencies:
- Decreased vitamin D availability, possibly due to kidney or liver problems or insufficient exposure to sunshine
- Decreased gastrointestinal tract absorption due to stomach or intestinal problems
- Increased loss of calcium from the kidneys
- Increased loss of calcium from the colon and bowels
- Low dietary calcium intake
- Medications that inhibit calcium absorption
Use calcium citrate to supplement calcium. There are other, less absorbable, forms of calcium on the market, including the common calcium carbonate, and calcium gluconate.
Take calcium and vitamin D together because vitamin D improves the absorption of calcium. Take divided doses; don't take it all at once.
Magnesium. Magnesium is required for bone formation and helps with calcium absorption. Studies have found that magnesium deficiency is associated with osteoporosis and bone fragility. Unfortunately, many people have magnesium deficiency, which may be caused by alcohol abuse or malabsorption. Magnesium deficiency in North Americans often occurs because people do not eat enough dark green, leafy vegetables, which are rich in magnesium. Take 500mg of magnesium for each 1000mg of calcium.
Phosphorus. Phosphorus regulates bone formation and resorption, and calcium metabolism. 750mg of phosphorus has been recommended for each 1000mg of calcium but much of this can come from the diet. People who drink sodas can get an excessive amount of phosphorus so they should explore their total phosphorus intake before supplementing.
Vitamin D promotes the absorption of calcium. Vitamin D is made by the skin after exposure to sunlight or ultraviolet radiation. Vitamin D deficiency is widespread throughout the United States especially among dark-skinned people. In the winter when people spend more time indoors and have less exposure to sunlight, their vitamin D levels plummet. Of special concern, vitamin D deficiency is a very important winter-time risk for people with dark-skin, who must have more exposure to sunlight than light-skinned people in order to generate similar amounts of vitamin D. It's a good idea to have your physician test your vitamin D blood level periodically. Vitamin D is critical for many body processes but the level has to be right; too much can affect the absorption of other nutrients.
Please note: The information here is not to be followed as medical advice, diagnosis or treatment. Please consult with your physician or primary health practitioner for information regarding your own personal health and necessary treatments.
