Not Just Calcium, Bones Are Living Tissues.

Remember, Mr. Bones, the skeleton that graced the back of the biology room in high school and college? He was the lead character in many a great prank as well as the main player on the comprehensive exam. Though the popular plastic model has taught lots of kids about bones, we often think of “ bare bones” ( like his) instead of bone that is active, living tissue, which is continually remodeling itself through osteoblastic ( bone forming), and orthoclastic ( bone resorting) activity.

Bone is not just a collection of calcium crystals, rather it is living tissue constantly engaged in biochemical reactions that are dependent on many different micronutrients and enzyme systems. Therefore, like any living tissue, bone has diverse nutritional needs.

The American diet, with its high intake of white breads, white flour, refined sugars, and fat, is terribly deficient in many of these essential nutrients. Our nation’s diet is also high in meats and carbonated beverages, which increase the intake of phosphorus and decrease our absorption of calcium. Inadequate intake of any nutrients required for bone health contributes to osteoporosis. Another common myth that teams up Mr. Bones is that calcium is all we need for strong bones and to stave off osteoporosis. But the truth is that a variety of essential nutrients must be present, not just calcium, to have any success in decreasing the amount of osteoporosis in this country.

Calcium- there is no doubt that calcium deficiency can lead to osteoporosis. But it is seen that skeletal calcium depletion is only 25% of postmenopausal women. Indeed, calcium supplements in these women did seem to increase bone mass, but the supplements had no effect on the other 75% who were not calcium deficient.

Calcium is an essential nutrient in the fight against osteoporosis. Both men and women should take      supplements of 800-1,500 mg daily, depending on the amount of calcium they are getting in their diet. People consistently absorb calcium citrate than calcium carbonate; but when taken with food and good levels of vitamin D, the absorption level is quite similar.

Magnesium- magnesium is important in several biochemical reactions that take place within the bone. Magnesium activates alkaline phosphates, which is a required enzyme in the process of forming new bone crystals. And vitamin D needs magnesium to convert to its most active form. If there is a deficiency in magnesium, it can lead to a syndrome of vitamin D resistance.

Vitamin D- vitamin D is necessary for the absorption of calcium. Vitamin D is typically produced in the skin when it is exposed to sunlight. But, as you know, with age people tend to spend less time in the sun, and vitamin D deficiencies become very common.

We also take in vitamin D orally via fortified foods and milk, but it must then be converted to its biologically active form, vitamin D3. Often the impaired conversions of vitamin D to vitamin D3 may be more of a problem than deficient intake.

Vitamin K- vitamin K is required to synthesize osteocalcin, a protein found in large quantities within the bone. It is therefore, critical in bone formation, remodeling, and repair. In a clinical trial supplementing vitamin K in patients with osteoporosis reduced urinary calcium loss by 18 to 50%. This means vitamin K helps the body absorbs and retains calcium rather than excrete it.

Boron- boron is an interesting nutrient when it comes to bone metabolism. When study subjects took boron in supplementation, the urinary excretion of calcium decreased by approximately 40%.boron also increases magnesium concentrations and decreases phosphorus levels. Supplementation with 3 mg daily of boron is more than adequate.

Silicon- silicon is important because of its ability to strengthen the connective tissue matrix, which strengthens bone. Patients with osteoporosis, in whom the generation of new bone is desirable, need increased amounts of silicon.

Zinc- this mineral is essential for the normal functioning of vitamin D. low serum zinc levels were found in the serum and bones of patients with osteoporosis.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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