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Bone Series, Part 2: Supplements

These are the vitamin and mineral supplements recommended for osteoporosis by Vivien Goldschmidt, chosen because she healed her osteoporosis (Chapter 10 of Save Our Bones Program.  (Bold is mine.).

Calcium

The best kind is derived from marine algae because “the body treats it like food and is therefore the most bioavailable form of calcium. You should not take more than 500 mg. of calcium at one time since that’s the maximum absorbable quantity... spread the calcium intake throughout the day, preferably at mealtimes.”  Recommended Daily Allowance (RDA) ranges from 800 to 1,200 mg per day.

Magnesium

“The recommended ratio between calcium and magnesium is 2:1. Magnesium is involved in over 300 essential body reactions and around 65 percent of the magnesium found in the body is deposited in the bones. … Magnesium regulates the parathyroid gland, which is the primary organ that controls bone mineralization.  RDA for women is 320 mg and 420 mg for men.

Zinc

“In bones, zinc is found in the hydroxyapatite mineral crystals and it regulates bone turnover… zinc is necessary for the proper functioning of bone alkaline phosphatase (isoenzyme ALP-2), an enzyme involved in bone mineralization. Produced in the liver and thanks to its pH of 10, bone alkaline phosphatase helps osteoblasts in the bone-building process and it is necessary for Vitamin D performance. RDA for women 8 mg and 11 mg for men.

Boron

This trace mineral is involved in bone metabolism and Vitamin D activity as it reduces the amount of urinary calcium and magnesium excretion.  No established RDA for boron, but 3 mg is advised.

Copper

“Because it is active in an enzyme that produces connective tissue proteins, collagen, and elastin, copper plays an important role in the development and maintenance of blood vessels, skin, bone, and joints.”  RDA is 0.9 mg.

Manganese

“This trace mineral is necessary for the synthesis of connective tissue in cartilage and bone and is involved in protein synthesis and fatty acid metabolism. It also plays a central role in blood clotting.”  RDA:  1.8 mg for women and 2.3 mg for men.

Silicon

Found mainly in bones and joints, silicon affects both bone collagen turnover and bone matrix proteins. One example is osteopontin, a glycoprotein involved in bone remodeling, wound healing, and certain types of cell-mediated immune responses. The most bioavailable form of silicon is orthosilicic acid and is typically found in supplements combined with other bone-supportive minerals. No RDA for silicon; 12 mg from dietary sources is advised.

Vitamin D

Also known as cholecalciferol, Vitamin D is essential to absorbing calcium and facilitating the creation of new bone. Relating to bone metabolism, Vitamin D is necessary for bone growth and bone remodeling, it regulates calcium and phosphorus and the maintenance of blood calcium levels within desirable ranges. Scientists agree that dietary sources (food and supplements) account for very little of the amount of D circulating in our blood. Supplements are recommended, especially in areas where there is little sun or it’s too cold to be outdoors, but the best way to get this vitamin is from 10 to 15 minutes of sun exposure without sunscreen.

Instead of an RDA, Vitamin D has an AI (Adequate Intake) guideline of 400 I.U. for both men and women aged 51 to 70 years old, and 600 IU of older than 70. In both cases, these recommendations apply regardless of sun exposure, but keep in mind that because this vitamin is fat-soluble, supplemental dosages do accumulate in the body.

Vitamin K

Vitamin K works with Vitamin D to regulate the production of osteoclasts, cells that remove old bone so new bone can be deposited in its place. For maximum bone-building benefits, Goldsmith recommends taking at least 50 micrograms of K2 daily to supplement to your dietary intake. NOTE:  If you are taking Coumadin, an anti-coagulant drug that reduces the activity of Vitamin K, consult with your doctor before taking Vitamin K. “The AI for Vitamin K is 120 micrograms for men and 90 micrograms for women. There is no documented toxicity with high doses of vitamin K, with the exception of synthetic K3 or menadione, which I do not recommend (Save Our Bones, p.124).”

Vitamin B complex

“In general, the Vitamin B family has a broad scope of action involving energy, mental functions, and proper nerve functioning. A few individual B vitamins have been shown to affect bone health—e.g., B12 deficiency causes osteoporosis in men and women (p.124).” 

“Together with Vitamin B6 and folic acid, B12 helps in lowering homocysteine levels in the blood. High levels of homocysteine have been associated with a potential for increased hip fracture risk in the elderly.  

It makes sense to take all the B-complex vitamins as they act in synergy with each other (p.125).”  Most good quality B complex supplements have a balanced formula, often with higher dosages than the RDA because all of the B vitamins are water-soluble.

Vitamin C

This multi-tasking vitamin, also known as ascorbic acid, is a potent antioxidant and crucial for the production of collagen, a protein that maintains – among other things – healthy bones and cartilage. Without Vitamin C, collagen is insufficiently hydroxylated—that is, it can’t be formed properly.

Since osteoblasts manufacture and secrete collagen to bind the bone matrix cells together by forming hydroxyapatite, Vitamin C plays an important role in bone health.RDA 60 mg.  Since it is such an important nutrient and a water-soluble vitamin, it is better to err on the high side. Vivien suggests that you take 500 mg a day.

(Credit: ebay.com)

Take away:

1.  Your body requires certain things to build strong bones, and plants are better than pills.

2.  If you follow the healthy diets posted last week, you could be eating most of the bone supplements you need; just remember the 80% alkaline/20% acid rule.

 3.  If you must buy something now, buy a good plant-based multiple-vitamin.

4.  Meanwhile, consider checking out Vivien Goldschmidt’s Save Our Bones Osteoporosis Reversal Program.  She healed her osteoporosis; so can we!

Sources:

Next:  Food Sources for Supplements!

Till next time, “Please be kind to everyone you meet, for we all have our hidden sorrows.” ~Tzaddi

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