Bone Health
Action Items

 
Dear Valued Client,

While you may already be aware of my opinion on maintaining optimal bone health, I felt it important to revisit the issue with my female clients, especially those with current bone issues or as a preventative for those with a family history.
Vitamin D
 
Unless you have been living in a bubble, you have read or seen the headlines about the "sunshine" vitamin D. It only took two decades for its importance to be recognized, but its time in the limelight has finally arrived.

For most of you who are taking supplements that I have recommended, your vitamin D intake should be optimal. However, for those who I have not seen in a while or may have gotten off track, it is very important that you take enough vitamin D for your indidivual needs. The reasons are as follows:
  • To make sure that you are absorbing your calcium properly.
  • Vitamin D is just as, if not more, important than calcium for bone health.
  • Vitamin D is crucial for reducing inflammation, one of the key factors in bone loss.
Please contact me if you would like to re-evaluate your supplement regimen. Additionally, you may provide me with a recent vitamin D blood test in order to gauge your level.

As a general rule, highly pure Cod Liver Oil is my first choice for bioavailable vitamin D. My second option is pure vitamin D3 (without harmful binders or allergenic excipients).
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Calcium
 
Many of you know that I am not a proponent of milk to get your calcium, because it is poorly absorbed and creates a host of others issues, mainly digestive. Many of you also know that I have never followed the edict that every woman should get 1500 mg. of supplemental calcium. I am also very particular about what kind of calcium sources I prefer. Well, the truth has finally come out.

You may have seen the study this week revealing that supplemental calcium may create heart issues. This is absolutely true. Excess or poorly absorbed calcium calcifies in various organs (kidneys, heart), veins, and arteries. Excess calcium supplementation, if not taken with vitamin D and magnesium, is harmful, especially at the levels that most doctors recommend (1500 mg. or more from supplements). I wrote about this extensively last June.

Recent studies have also acknowledged the amount of calcium that should be taken supplementally is less than what was previously believed. In addition, relying on calcium alone to prevent bone fractures has come under scrutiny.
Magnesium
Magnesium
Magnesium has and always will be one of the most important nutrients I recommend. For bone health, magnesium is just as important as vitamin D and calcium. A 2:1 ratio of calcium to magnesium is ideal. Make sure that the source of magnesium is an amino acid chelate (I recommend glycinate, unless constipated). Oxide, aspartate, and citrate sources may create a loose bowel situation.
 
Diet & Exercise
 
Optimal diet and consistent exercise impact bone health by lowering inflammation. Chronic bone issues and diseases are the direct result of infalmmation. Environment, medications, poor diet, and lack of exercise are the main culprits in creating an inflammatory state. Exercise is a natural anti-inflammatory. Eating ideally to your individual needs usually means consuming foods that are not inflammatory. While supplementation with the aformentioned nutrients is crucial for bone health, without optimal exercise and diet, they can't do enough.
 
Most likely you already know much of this, but it never hurts to reiterate that achieving optimal bone health is a multifacted process. Throwing calcium at the problem will just make things worse. As always, I am here to help if you need me.
 
Have a happy, healthy day,
 
Bonnie