An Osteoporosis Prevention Program Must Include Vitamins D & K and Magnesium
"Part of the problem in curbing the incidence of osteoporosis has been a widespread singular focus on calcium, with little or no emphasis on magnesium and vitamin D, and often only lip service to other critical mineral factors and meaningful exercise.”
Canadian Manufacturer of Calcium Supplements
An ideal osteoporosis prevention program has more than just calcium. It will also include:
Strontium should also be considered as an element within your bone-building program.
VITAMIN D3 Vitamin D3 is essential in an osteoporosis prevention program because it helps us to absorb calcium. The Osteoporosis Society of Canada recommends that women over 50 get a minimum of 800-2,000 IU daily which is almost impossible to achieve from sunlight in the northern part of the U.S. and in Canada. Numerous studies have shown that over 70% of Americans and Canadians are vitamin D deficient in the winter. Opinions on the optimal vitamin D dosage range from 1,000 IU to 5,000 IU a day in the winter. The best way to determine if the dosage is sufficient is to have an annual vitamin D blood test and then adjust the vitamin D dosage until the target blood level has been attained.
VITAMIN D AND SUNLIGHT Research shows that we can no longer rely on 15 minutes in the sun to get all the D we need to prevent osteoporosis. Vitamin D is produced naturally by our skin when we are exposed to the ultraviolet radiation from sunlight. Five to ten minutes of sun exposure on arms and legs or face and arms three times weekly between 11:00 am and 2:00 pm during the spring, summer, and fall at 42 degrees latitude should provide a light-skinned individual with adequate vitamin D. It can also allow storage of excess Vitamin D for use during the winter, with minimal risk of skin damage. This is not true at higher latitudes. In latitudes around 40 degrees north (Boston is 42 degrees north), there is insufficient UVB radiation available for vitamin D synthesis from November to early March. Ten degrees farther north (Edmonton in Canada) this "vitamin D winter" extends from mid October to mid March. In addition to limitations at higher latitudes, we must also consider that:
TYPES AND COST OF VITAMIN D SUPPLEMENTS Studies have shown that vitamin D3 is much more effective than vitamin D2 at assisting with calcium absorption. Vitamin D3 is used to fortify cow's milk while most soy beverages are fortified with Vitamin D2. In the beginning of 2009, the cost of Vitamin D3 tablets (1,000 IUs) ranged as follows:
There is a wide margin of safety in vitamin D supplementation, with no evidence of vitamin D side effects below 10,000 IU per day. Supplements may be taken at any time of day.
It is often difficult to know where to find the minerals and vitamins recommended for an ideal bone-building program. The nutrients listed below have been taken from the United States Department of Agriculture (USDA) National Nutrient Database for Standard Reference. This database is used in food policy, research and nutrition monitoring in the US.
VITAMIN K Vitamin K helps to put calcium where it belongs (in the bones and teeth) and keep it away from the places it doesn't belong, such as the arteries. It is recommended that we get 120 to 150 micrograms of K1 a day although there is also research suggesting that 200 micrograms is necessary for optimal bone health and to prevent osteoporosis. The FDAA guides us to some of the most popular sources of Vitamin K1. One cup of leafy greens can provide more than our daily requirements.
Vitamin K2 can be made in our bodies from the vitamin K1 found in green vegetables-but ideally our diet will also contain ample sources of K2 itself. Animals who eat grass use K1 to make K2 and thus they are the best dietary source. Get your K2 from butter, milk with fat, cheese (gouda and edam), organ meats and fat of animals raised on grass.
MAGNESIUM To prevent osteoporosis, we are interested both in our bone density and our bone quality. Getting enough magnesium is vitally important to ensure that we are building high quality bone mass that is not brittle and subject to fractures. Most people will not get enough magnesium in their diets if they eat large amounts of processed foods in which much of the magnesium is removed. Since magnesium works closely with calcium, it is important to have an appropriate ratio of both minerals in order for them to be effective. The recommended amount of magnesium is 300 mg. to 500 mg. daily and, as with calcium, chelated forms of magnesium are absorbed best by the body and should be taken with food. (A good rule of thumb is a 2:1 calcium-to-magnesium ratio.) Magnesium oxide is also available and is often less expensive, but it is poorly absorbed by the body. Since high doses of magnesium can cause diarrhea, you should divide your doses and take them with meals throughout the day. Selected food sources of magnesium include the following: FISH
BEANS & LEGUMES (1 cup, canned)
NUTS (1 oz, roasted)
VEGETABLES (1 Cup cooked)
CEREAL (1 Cup)
BORON Research suggests that boron mimics the action of estrogen and testosterone needed for bone health. Fortunately, nuts are an excellent source of both magnesium and boron and dried fruits are a great source of boron. Some of the highest concentrations are found in the following foods. Nuts
Dried Fruit
To see the best calcium and vitamins to complement your great diet...visit Osteoporosis Treatment Guidelines.
|
