Eight Nutrients Required for Bone Health

My mother is among the 30% of women 50 an older that have been diagnosed with osteoporosis, a condition that causes weak and brittle bones, making them prone to breaking. The figure skyrockets to 77% in women over 80. Like many other women, she was prescribed medication thought to improve bone density for at least 10 years.

However, known side effects of this drug which include stomach pain, constipation, diarrhea, gas, heartburn and nausea.¹ Additionally, there are now studies indicating problems with long term use, including heart rhythm problems and unusual breaks of the bone of the thigh.

“In the short term, slowing bone resorption increases bone density. But in the long run, it may impair new bone formation and reduce the bone’s ability to repair microscopic cracks from normal wear and tear. (There’s some evidence in animal studies that Fosamax can inhibit microdamage repair.) Over time, such microdamage might accumulate and cause a fracture. Also, while bone breakdown is suppressed, the mineralization process continues, potentially resulting in “hypermineralized” bone, which may be more brittle and less resilient to wear and tear. This is all largely speculative, as no studies have produced empirical evidence that such mechanisms actually lead to fractures.”²

Doctors never discussed the idea of making dietary changes with her before resorting to medications. I believe that food and lifestyle changes would have had a bigger impact and would not have subjected her to the many side effects and long-term problems these drugs could cause.

Several years ago, I suggested that she stop taking the drug.  Because of it, many of her stomach problems stopped! And despite several trips and falls, she has not broken a bone yet.

Calcium

Bones are hard, calcified connective tissue that is continuously destroyed and rebuilt. This process is called ‘bone remodeling’ and is part of the body’s system to maintain calcium levels in the blood. As we age, the process to break down bone tends to overpower the process that builds it up.

Consider our bones as a storage cabinet for calcium and other minerals. Our body pulls the calcium from our bones when we don’t absorb enough from the foods we eat and is needed for many other bodily functions including heart beat regulation, muscle function, blood pressure regulation, cholesterol levels, numerous nerve signaling functions, and is a part of over 500 enzymes.

To have healthy bones, you need more than just calcium. There are at least 20 other micronutrients essential for bone health (1) as part of the structure or (2) part of enzymes needed in the process of bone remodeling. Increasing calcium intake via food sources or supplements is not enough. There are other nutrients that need to be present for healthy bones and prevention of osteoporosis. Below are some of them.

Food sources of Calcium: dairy products, fish, leafy green vegetables like collard greens and kale, almonds, sesame seeds, beans.

Phosphorus

Phosphorus is part of the bone structure and it is important for neutralizing acidic foods that could otherwise be harmful to bone.

Food sources: protein foods like fish, meat, poultry, eggs, legumes.

Magnesium

Magnesium is the key to absorption of calcium and improves the strength of bone. The problem is that about half of all Americans fail to get enough in their body. More than 40% of post-menopausal women have low levels of magnesium putting them at risk for bone breakdown.

Food sources: nuts and seeds, spinach, artichoke, potato, pumpkin, beans, brown rice, seafood.

Manganese

Manganese is important in bone health by helping to ensure good tissue structure and function.

Food sources: fish, nuts and seeds, legumes, dark leafy green vegetables, broccoli, cabbage, kale.

Vitamin C

Vitamin C is necessary for making collagen and cross-linking in bone.

Food sources: citrus fruits, strawberries, bell peppers, broccoli, dark leafy green vegetables.

Vitamin D

Deficiency in Vitamin D is a major contributor to osteoporosis because it helps with the absorption and utilization of calcium and phosphorus by signaling to increase absorption from food we eat or pulling it from our bones. With more than 60% of American adults considered deficient, it means many are susceptible to weaker bones.

Source: 15 – 20 minutes of sun exposure daily.

Food sources: salmon, mackerel, sardines, eggs.

Vitamin K

Vitamin K plays a major role in balancing the breakdown of old bone so that calcium is available for other processes and the build-up of new bone tissue.

Food sources: grass fed animal products, fermented foods, kale, collards, spinach.

Zinc

Zinc is required for building new bone tissue and adding minerals into bone tissue.

Food sources: animal products, shellfish, nuts and seeds, eggs, grains, legumes.

Have questions about bone health or prevention of osteoporosis? Send me an email! I’d love to hear from you!

¹ https://www.drugs.com/drug-class/bisphosphonates.html

²https://www.health.harvard.edu/diseases-and-conditions/whats_the_story_with_fosamax