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 can see my article here.
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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).
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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).
* Information presented here is not intended to cure, diagnose, prevent or treat any health concerns or condition, nor is it to serve as a substitute professional medical care.