Nutrition and Bone Health

We've always been told we are what we eat. There is some real truth to that saying. We are going to dig a little deeper and explain how some of your food choices can truly impact your bone health.

Calcium

  • 50% of calcium via daily diet
  • 1,000 - 1,200 mg daily for adults
  • can add oral supplements
  • Calcium Citrate
  • Examples: Citracal, Calcium Citrate capsules, fortified orange juice
  • Better absorbed on an empty stomach
  • 20% calcium per pill
  • may be a better option for people who have decreased stomach acid (which may occur with aging)
  • Calcium Carbonate
  • Examples: Viactive, Tums, Caltrate, Os-Cal
  • Take with meals as stomach acid is required for absorption
  • 40% calcium per pill
  • may cause constipation
  • What helps absorption?
  • Spread out calcium throughout the day
  • Vitamin D
  • What hinders absorption?
  • Oxalic acid (dark leafy greens, rhubarb, soy, cocoa)
  • Foods high in insoluble fiber
  • Phosphoric acid (dark soda)
  • Laxatives
  • Tips
  • Caffeine increases urinary excretion of calcium - limit consumption of caffeinated beverages to 1-2 cups per day.
  • Excess dietary sodium increases urinary excretion of calcium - every 500 mg of sodium over 2,400 mg per day causes excretion of 10 mg of calcium.
  • Supplements with Iron or Zinc compromise calcium absorption.
  • Magnesium may interfere with calcium absorption.
  • Drug interactions.


Magnesium

  • This mineral is essential for over 300 bodily functions. It stimulates thyroid production of calcitonin. Involved in conversion of vitamin D into its active form.
  • Most of our magnesium is stored in our bones.
  • Magnesium assures the strength and firmness of bone.
  • Daily requirements:
  • 320 mg for women
  • 420 for men
  • As the intake of calcium & vitamin D increase, so does the need for Magnesium. For every 2 calcium, we need 1 magnesium.
  • An RBC Magnesium test measures the level in cells over 3-4 months.
  • Sources:
  • Avocado
  • Beans & Lentils
  • Bananas
  • Seaweed
  • Dark Chocolate
  • Seeds & nuts
  • Do you need a supplement?
  • One common complaint is loose stools - start with a low dosage.
  • Competes with calcium for absorption - consider separate dosing (separated by time).


Vitamin D

  • Why?
  • Helps form & keep bones and teeth strong
  • Helps muscles contract
  • Helps nerves carry messages between the brain & body
  • Supports our immune system
  • How much?
  • Age related recommendations
  • Sunlight
  • Dietary sources
  • Egg yolk
  • Fatty fish (tuna, mackerel, salmon)
  • Food fortified with vitamin D (milk)
  • Some mushrooms
  • Dietary sources may not be enough
  • Supplement options
  • D2
  • Ergoicalciferol
  • not at readily used as D3
  • D3
  • Cholecalciferol
  • More stable than D2
  • What out body produces naturally
  • Signs of Vitamin D Deficiency
  • Getting sick often
  • Fatigue & tiredness
  • Bone & Back pain
  • Depression
  • Impaired wound healing
  • Bone loss
  • Hair loss
  • Muscle pain
  • Specific to bone health
  • Acts as a hormone - reduces the risk of fracture by 33%
  • Helps with Calcium absorption
  • Important in immune fuction
  • Consider: Cholesterol is need to make Vitamin D. Do statin drugs affect your body making Vitamin D?
  • Consider: Corticosteroids and elevated cortisol seen in stress deplete the Vitamin D resources in the body.
  • Consider: Vitamin D is a fat soluble vitamin and may be impacted by a low fat diet.


Vitamin K

  • Two primary forms: K1 (found in green leafy vegetables) & K2 (two types - found in meat & dairy)
  • Essential for a number of bodily functions:
  • Blood clotting
  • Building bone tissue
  • Preventing calcifications of soft tissues
  • Vitamin K2
  • Produced by microbes in the gut
  • Necessary for synthesis of Vitamin D3
  • Carboxylates osteocalcin allowing osteocalcin to stimulate formation of new bone.
  • Take with other fat soluble vitamins like D3 and A and with food.
  • Type MK-4
  • Cannot be measured in blood
  • Half is gone in 3-4 hours
  • Produced in the body
  • Found in meat & eggs
  • Type MK-7
  • Can be measured in the blood
  • Half is gone in 3-5 days
  • Not produced by the body
  • Found in cheese, other dairy products, sauerkraut, and natto (soy bean product)


Protein and Collagen

  • Bone is 50% protein by weight
  • Protein is essential for bone matrix formation as bone minerals are laid down on the protein framework.
  • To build collagen, animal protein sources are necessary.
  • If you do not take in enough protein, it will be impossible to build bone or reverse bone loss.
  • Collagen is a generic term for protein that form a triple helix of three polypeptide chains.
  • These are the most abundant proteins in the body and provide structural integrity to various organs.
  • Bovine Collagen
  • Derived from bovine sources
  • Types 1 and 3
  • Consider whether the source is grass fed or grain fed
  • Marine collagen
  • derived from fish skin and scales
  • Type 1
  • Can has a fishy taste
  • Consider how it is process
  • Wild caught versus farm raised
  • Types of marine animals uses