7 top nutrients for bone health

What’s the one nutrient you need for bone health? I’m asked that question quite often. Of course, while calcium, magnesium and vitamin D are high on the list, I can’t really choose just one because of the way the various key nutrients rely on each other to get the job done.

But if you do need to narrow the list down from more than 20 important nutrients, here’s my choice for the 7 top nutrients. You should aim to get these every day to build bone strength, reduce bone loss and help keep you from fracturing.

 

If you want to read more about these nutrients and more, you see my article here.  And, because so many of you have asked for a supplement with extra calcium and magnesium, I’ve reformulated my Better Bones Basics with more of each, plus optimal amounts of the other key nutrients.

 

Top References:

Heaney, R., & Weaver, C. 2003. Calcium and vitamin D. Endocrinol. Metab. Clin. N. Am., 32 (1), 181–194, vii–viii. URL (abstract): http://www.ncbi.nlm.nih.gov/pubmed/12699298 (accessed 05.20.2008).

Brown, S. 2008. Vitamin D and fracture reduction: An evaluation of the existing research. Alt. Med. Rev., 13 (1), 21–33. URL (PDF): http://www.thorne.com/altmedrev/.fulltext/13/1/21.pdf (accessed 05.22.2008).

Holick, M. 2006. High prevalence of vitamin D inadequacy and implications for health. Mayo Clin. Proc., 81 (3), 353–373. URL: http://www.ncbi.nlm.nih.gov/pubmed/16529140 (accessed 05.13.2008).

Hanley, D., & Davison, K. 2005. Vitamin D insufficiency in North America. Symposium: Vitamin D Insufficiency: A Significant Risk Factor in Chronic Diseases and Potential Disease-Specific Biomarkers of Vitamin D Sufficiency. J. Nutr., 135 (2), 332-337. URL: http://jn.nutrition.org/cgi/content/full/135/2/332 (accessed 05.13.2008).

Holick, M. 2005. The vitamin D epidemic and its health consequences. J. Nutr., 135 (11),2739S–2748S. URL: http://jn.nutrition.org/cgi/content/full/135/11/2739S (accessed 05.13.2008).

Bischoff–Ferrari, H., et al. 2007. Calcium intake and hip fracture risk in men and women: A meta-analysis of prospective cohort studies and randomized controlled trials. Am. J. Clin. Nutr., 86 (6), 1780–1790. URL (abstract): http://www.ncbi.nlm.nih.gov/pubmed/18065599 (accessed 06.17.2008).

Steingrimsdottir, L., et al. 2005. Relationship between serum parathyroid hormone levels, vitamin D sufficiency, and calcium intake. JAMA, 294 (18), 2336-2341. URL: http://jama.ama-assn.org/cgi/content/full/294/18/2336 (accessed 06.17.2008).

Dawson–Hughes, B., et al. 1997. Effect of calcium and vitamin D supplementation on bone density in men and women 65 years of age or older. NEJM, 337 (10), 670-676. URL: http://content.nejm.org/cgi/content/full/337/10/670 (accessed 06.17.2008).

Dawson–Hughes, B., et al. 1990. A controlled trial of the effect of calcium supplementation on bone density in postmenopausal women. NEJM, 323 (13), 878–883. URL: http://www.ncbi.nlm.nih.gov/pubmed/2203964 (accessed 05.13.2008).

Brown, S. 2006. “Bone nutrition.” In Scientific Evidence for Musculoskeletal, Bariatric, and Sports Nutrition, ed. I. Kohlstadt, p. 458. Boca Raton, FL: CRC Press.

Knapen, M., et al. 2007. Vitamin K2 supplementation improves hip bone geometry and bone strength indices in postmenopausal women. Osteoporos. Int., 18 (78), 963–972. URL: http://www.pubmedcentral.nih.gov/articlerender.fcgi?tool=pubmed&pubmedid=17287908 (accessed 05.14.2008).


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