The key vitamins and minerals for bone health are calcium, magnesium, silica, boron, phosphorus, vitamin D, and vitamin K.
Calcium and Magnesium – Numerous studies have shown that these need to be in equal ratios for optimal bone health, as well as for health in general. There is a direct correlation in coronary death rates by country as the ratio of calcium to magnesium gets higher. The closer the ratio is to one to one, the lower the death rate. Finland and the U.S. have the highest ratios, and the highest death rates. Japan has the lowest ratio, and the lowest incidence of coronary heart disease. The daily recommendation is 800mg to 1200mg of each.
Vitamin D - Necessary for calcium absorption, and with an estimated 90% of Americans being deficit, you can understand why vitamin D should be a critical component of any bone health regimen. This vitamin also works with the parathyroid hormone PTH to regulate calcium levels in the blood. This means it controls the release of bone (calcium) into the bloodstream, as well as pulling calcium out to be used for bone.
Vitamin K - In trace amounts, this vitamin plays a key role in conversion of minerals into healthy bone cells. Alfalfa is a great source of vitamin K.
Silica - Silica intake is critical as it facilitates bone calcification and mineralization. It is essential for bones, collagen, ligaments, cartilage, connective tissue, and skin - virtually all of the body’s structural components. Silica is key in the functioning of the enzyme prolyhydroxylase which plays the key role in the formation of collagen in bones and cartilage. Studies show that fractured bones do not heal well with just calcium. Adding large doses of silica, along with some calcium, showed tremendous healing powers.
When we are born, we have an abundance of silica and small amounts of calcium, and our body is very flexible. As we age, we lose silica and gain calcium by ratio. The soft tissue becomes stiff and loses elasticity. We become calcified. Supplementing with silica is a true anti-aging regimen, as well as being necessary for bone health. Silica plays an extremely positive role in other aspects of our health, whereas a deficit of silica contributes to several serious diseases, including atherosclerosis and Alzheimer’s.
Boron – This element may retard bone loss. Bones have osteoclasts which break down old and damaged bone cells, while osteoblasts work to replace the lost bone. Osteoporosis occurs when the body cannot build new bone cells as fast as the old bone cells are torn down. In women, the osteoclasts break down bone much faster after menopause, which is why women have a higher rate of osteoporosis then men.
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