Grow Bone System
Bone-Building Nutrients
The following page provides a description of nutrients
that are helpful for rebuilding bones. These nutrients are included in
the Vitamin Code Grow Bone
System by Garden of Life.
Calcium
Calcium is a bone-building staple.† In fact, 98% of
the body’s calcium resides in the bones. The body receives calcium from
foods, supplements, or—if there is not an ample supply of other sources
of calcium—from the bones themselves when blood calcium levels drop too
low and/or the when the body is not able to fully metabolize or utilize
calcium.
Ideally, calcium borrowed from the bone is replaced at
a later point, but this doesn’t always happen and can’t always be
accomplished simply by eating more calcium. After age 30, bone loss
exceeds bone production, so it’s even more crucial to get enough
calcium. A deficiency in calcium may result in softening of the bones,
brittle bones, osteoporosis and/or tooth decay.
Excellent sources of calcium include yogurt, sesame
seeds, goat’s milk, cow’s milk, Swiss cheese, mozzarella cheese, and
canned salmon with bones. Green, leafy vegetables such as kale, collard
greens, bok choy, turnip greens, mustard greens and cooked spinach are
packed with calcium, too. Legumes—including black-eyed peas, navy beans
and kidney beans—supply good sources of calcium. Additionally, tahini,
almonds, basil, oranges and almonds provide quality calcium sources.
While calcium is a major player in bone health, there
are at least many other key nutrients playing vital roles, too.† Take
vitamin D, for example. Without vitamin D, the body can absorb only
10-15% of its dietary calcium. With vitamin D, however, the body may
absorb twice as much or more.†
††Adequate Calcium and Vitamin D as part of a
healthful diet, along with physical activity, may reduce the risk of
osteoporosis later in life.
Vitamin D3
The term vitamin D refers to several forms of this
bone-supporting vitamin.† Vitamin D—which is actually a hormone—is
critical for strong, healthy bones and may help prevent osteoporosis.††
Vitamin D must also be present for the body to fully absorb calcium and
can actually increase calcium absorption twofold or more depending on
the individual.
Unfortunately, 70% of women ages 51-70 and 90% of
women over 70 don’t get enough vitamin D from food and supplements.
Others at high risk for vitamin D deficiency include the elderly, the
obese, exclusively breast-fed infants and those with limited sun
exposure. Low levels of vitamin D are linked to osteoporosis, reduced
calcium absorption, bone loss and increased fracture risk.
Two forms of vitamin D are especially important to
human health: vitamin D2 (ergocalciferol) and vitamin D3
(cholecalciferol). Vitamin D2 is made in plants—thanks to the help of
sunlight. Similarly, vitamin D3 is made in humans when a form of
cholesterol found in our skin cells reacts with sunlight.
In fact, 15-20 minutes of sunshine each day, in the
nude, helps your body manufacture 10,000 to 15,000IU of vitamin D3—but
that probably isn’t going to occur on a daily basis for most of us, so
we should consider alternate sources of vitamin D3.
Excellent sources of vitamin D3 include: wild,
coldwater fish like salmon, cod, mackerel and sardines; egg yolks; beef
liver; whole milk and other dairy foods.
Vitamin K2
Vitamin K belongs to compounds called anphthoquinones
and includes vitamins K1, K2 and K3. Vitamin K plays a strong role in
normal bone growth and bone metabolism.† K2 also makes sure calcium gets
to the right places—like bones and blood—and stays out of the wrong
places, like soft tissues† It also activates at least three proteins in
osteoblasts, the cells that generate bone, while inhibiting the breaking
down of bone.
Vitamin K2 helps maintain bone mass by activating the
bone protein osteocalcin, which anchors calcium inside the bone. Vitamin
K2 occurs in several forms, but two primary types are menaquinine-4
(MK-4) and menaquinine-7 (MK-7). MK-4 is synthesized by animals for
their own use via vitamin K1 intake. MK-7 is made in large amounts by
the bacterium Bacillus subtilis, found in natto, a fermented Japanese
soybean food with the highest amount of vitamin K2. Other foods high in
K2 are fermented cheeses, grass-fed dairy and butter, and organ meats.
One study suggests that the MK-7 form of vitamin K2
fosters bone health and strength thereby reducing the risk of bone
fractures.† Additionally, when MK-7 is combined with vitamin D, the
production of osteocalcin in osteoblasts is increased, allowing calcium
to adhere to bone for bone-building.†
Research indicates that MK-7 from natto may be the
ideal form of vitamin K2.† Its biological activity is reportedly several
times higher than vitamin K1 and significantly higher than MK-4. It also
stays in the body longer which is very important for bone health.†
Strontium
Closely related to calcium, strontium is believed to
stimulate bone cells to build new bone tissue, while inhibiting cells
that break down bone tissue.† In fact, one form of strontium may lower
risk fractures and increase bone density.†
Other forms of strontium have rave reviews, too.
Anti-aging expert Ward Dean, M.D., says strontium “appears to be one of
the most effective substances since calcium and vitamin D for bone
health.” Alan Gaby, M.D., author and specialist in nutrition and
preventive medicine, agrees. “The evidence is clear that strontium
supplementation can build better bone density,” he writes.†
Back in 1959, Mayo Clinic researchers concluded that
84% of strontium lactate users maintained their bone health.† In 1985,
Dr. Skoryna of McGill University conducted a study indicating that,
after intakes of strontium, participants showed healthier, stronger
bones.† Simply put, strontium stimulates bone cells called osteoblasts,
while inhibiting the cells that break down bone tissue called
osteoclasts.†
Strontium can be found in many plant foods, dairy
foods and Brazil nuts. It’s important to note, however, that most
experts agree that food sources of strontium fall way short for
supporting bone health.† They recommend supplementation for those
looking to add more strontium to their diet.
When supplementing, strontium should accompany
calcium, although not at the same time. Take calcium in the morning and
strontium in the evening or vice-versa. Either way, however, strontium
is making quite a name for itself in bone health.†
Magnesium
Calcium may be a cornerstone of bone health, but
magnesium controls calcium’s fate.† In fact, if magnesium levels are
insufficient, then calcium can pass right on through the body and not
find its way to the bones.
What’s worse is that if magnesium isn’t along for the
ride, then calcium might get off track and go for the soft tissues like
arteries and kidneys. That’s a situation you can do without, so it’s
imperative that magnesium accompanies calcium when it comes to bone
health.†
Magnesium also plays a significant role in bone
mineralization—the accumulation of minerals which form bones.† Fifty to
65% of the body’s total magnesium is found in the bones, but it plays
two different roles. Some of the magnesium helps support the bone’s
physical structure in the bone’s crystal lattice, while the rest of
magnesium is found on the bone’s surface—a magnesium storage site the
body draws from when it is in short supply.†
You’ll want to avoid a deficit, however, because a
magnesium deficiency can result in abnormal bone mineral crystals. To
avoid a magnesium shortfall, eat foods high in magnesium including
spinach, Swiss chard, halibut, salmon, raw pumpkin seeds, almonds,
cashews, black-eyed peas, sesame seeds, black beans and navy beans.
In an short-term clinical trial, supplementation with
magnesium suppressed bone turnover in postmenopausal women, so magnesium
supplementation is an option if your diet is lacking in this
bone-supporting mineral.†
Other Minerals
Boron:
A trace mineral, boron supports the production of the
bone-protecting hormones estrogen, testosterone and DHEA and may support
calcium absorption.† Boron may help prevent bone loss and may also
prevent urinary calcium excretion.† Food sources of boron include: raw
avocados, nuts, peanut butter and prune juice.
Copper:
A promoter of bone mineralization, copper can bolster bone health.†
In fact, in a 2-year double-blind trial on middle-aged women, found that
copper supplementation (compared with a placebo) supports bone health.†.
A dietary deficiency may help pave the way to an unhealthy skeletal
bone. Food sources containing copper are: organ meats, nuts, seeds,
cocoa and whole grains.
Fluoride:
This trace mineral helps to stimulate the bone re-mineralization and
is necessary for normal skeletal development.† Sources of fluoride
include some teas as well as fish.
Iron:
The mineral iron supports enzyme function that, in turn, supports
optimal bone structure and strength.† You can get iron by eating meat
and poultry as well as a variety of fruits and vegetables—especially
green, leafy veggies.
Manganese:
This mineral is important for supporting the creation of bone’s
connective tissue components.† If the body doesn’t get enough manganese,
then low bone mineral density and weak bones can ensue. Legumes, nuts,
teas and whole grains supply dietary sources of manganese.
Phosphorous:
Phosphorous supports bone building—and it stands to reason since
about 85% of phosphorous in our bodies is found in our bones.† In fact,
a form of phosphorous—phosphate—makes up more than 50% of our bone
mineral mass. Foods containing phosphorous include: milk, yogurt,
cheese, peas, meat and eggs. Beware of too much phosphorous
intake—especially from poor sources such as sodas and processed foods—as
it can interfere with calcium absorption.
Silicon:
Silicon may support higher bone mineral density as well as support
the synthesis of connective tissue elements of the bone.† A deficiency
in silicon may result in bone abnormalities. In one clinical trial,
supplementing with organic silicon resulted in increased bone mineral
density of the femur in postmenopausal women.† Silicon food sources
include: apples, oranges, cherries, raisins, almonds, peanuts, raw
cabbage, onions, carrots, pumpkin, red beets, celery, cucumber, fish and
honey.
Vanadium:
This trace mineral may be a great contributor to bone health.†
Research suggests that the lack of vanadium may be detrimental to proper
skeletal development. Additionally, vanadium appears to jumpstart the
synthesis of collagen, which is essential for bone strength and
flexibility.† You can get vanadium from foods like meat, mushrooms,
olives, radishes, fish and snap beans.
Zinc:
Like magnesium, zinc plays a supporting role in bone mineralization
and slowing bone loss.† Red meat, poultry, legumes and nuts are good
food sources of zinc.
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† These statements have not been evaluated by the Food
and Drug Administration. This product is not intended to diagnose,
treat, cure, or prevent any disease. |
