OSTEOPOROSIS - OTHER BONE-BUILDING NUTRIENTS

Magnesium and calcium are significant bone-building nutri-ents, but they are not the only tools we can use to help pre-vent and treat osteoporosis. Building and maintaining strong bones for a lifetime requires several key nutrients beyond magnesium and calcium including:

•  Vitamin A
•  Vitamin C
•  Zinc
•  Copper
•  Manganese
•  Potassium
•  Boron
•  Vitamin D3
•  Vitamin K2

Volumes could be written on these important nutrients, but I would like to focus on the last two, vitamins D3 and K2. These two vitamins in par-ticular have been overlooked when it comes to bone health, but emerging science is confirming their importance. Let's start with vitamin D3.

Vitamin D3 (cholecalciferol)

Every year I choose a new favorite nutrient. For the past year, it has been green tea. My new favorite is vitamin D. As the co-author of the Definitive Guide to Cancer and as a cancer survivor, my obvious research and writing inclination is towards cancer. I enjoy reading new research about natural substances that can prevent cancer and offset side effects of conventional treatment. There is exciting research involving vitamin D and cancer pre-vention, and I am sure we will continue to hear more about this appli-cation of vitamin D. But vitamin D is most well-known as a significant contributor to bone health.

There are numerous studies involving vitamin D for osteoporosis preven-tion and treatment. Nearly all of the literature combines vitamin D3 with calcium. In 2004, researchers from the University of Rome concluded "Our results showed the positive effect of calcium and vitamin D supplementa-tion in women both peri- and postmenopausal status; for this reason a supplementation of calcium and vitamin D should be recommended as a strategic option in helping to prevent early postmenopausal bone loss."

The reason vitamin D3 is paired with calcium is because of the key role vitamin D plays in promoting calcium absorption. However, vitamin D is also involved in bone growth and bone remodeling by supporting osteo-blast and osteoclast activity. If our bones did not have enough vitamin D, they would become brittle and even deformed. Vitamin D also enhances immune function and reduces inflammation, which may, in part, explain its connection to cancer prevention.

Vitamin D deficiency is more common than previously thought, with people over the age of 50 at an increased risk of not getting enough of this bone-building nutrient. "I stress the extreme importance of adequate doses of vitamin D3 of at least 800 to 1,000 IU per day," explains Carolyn DeMarco, MD, in a personal interview. "I would suggest double that dose if a person has been diagnosed with osteoporosis."

Sunlight is the best source of vitamin D, however, cloud cover reduces exposure of vitamin D by 50 percent and pollution reduces it by around 60 percent. In addition, due to the risk of skin cancer, excess sun exposure should be avoided. In addition to the vitamin D3 supplied in OsteoCalm, I take additional vitamin D3 in a liquid form from Carlson Labs called Ddrops (supplying 2,000 IU per drop).

The RDA for vitamin D for young adults and adults is 200 to 400 IU per day. This dosage is hotly debated with many professionals agreeing with Dr. DeMarco that more than 400 IU is needed to get the bone-building and cancer protective effects of this important vitamin.

Vitamin K2 (menaquinone)

Another critical nutrient for bone health is vitamin K2. It is required to make the active form of osteocalcin, an important bone-building protein molecule. According to Dr. DeMarco, vitamin K2 also helps keep calcium from calcifying in tissues such as the heart and arteries throughout the body. Vitamin K2 deficiency is linked to poor bone health.

"Low serum levels of vitamin K have been linked to a greater risk of osteoporosis," explains clinician Tina Kaczor, ND, of the Clinic of Natu-ral Medicine in Eugene, Oregon. "In addition, medications that interfere with vitamin K, such as Coumadin, are associated with a greater risk of osteoporosis when taken long-term, confirming the integral role of vita-min K in bone health."

Vitamin K is found in spinach, mixed greens, cabbage, cauliflower, and many other vegetables.

According to a 1999 report associated with the large Nurses' Health Study, which followed more than 72,000 women for a decade, women whose vita-min K intake was the lowest had a 30 percent higher risk of hip fracture than women with the highest intake of vitamin K. A 2009 study featured in the British Journal of Nutrition found that vitamin K2 supplements improved osteocalcin activity in children. Dutch scientist Cees Vermeer confirmed, "There is a growing awareness that maximizing bone strength at childhood is an important strategy to prevent osteoporosis later in life."

Vitamin K is found in spinach, mixed greens, cabbage, cauliflower, and many other vegetables. "It is important to note that the form of vitamin K in foods has a short half life and is essentially not circulating after 24 hours of consuming it," says Dr. Kaczor. "That's why it's so important to eat your veggies daily."

Not Just One

As you can see, there are many important nutrients that have been proven to protect and enhance bone health. When choosing a bone health dietary supplement, be sure it contains these key vitamins and minerals. I recommend Peter Gillham's Natural Vitality OsteoCalm.