Over the past 8 months, we’ve looked at osteoporosis and osteopenia as conditions and then looked at various ways of trying to mitigate any damage to our bones, any loss of bone density. We explored acid versus alkaline diets, the gut microbiome, sleep, exercise, stress, herbal teas and took an in-depth look at Vitamin D. This month, we’re going to examine different supplements that may be able to help strengthen our bones.
As usual, we will take a holistic approach, looking at proper nutrition, supplements and traditional techniques like shiatsu and qigong to help manage osteoporosis and osteopenia. There is a recipe for 3-ingredient Protein Pancakes at the end of the blog. They’re a great way to start your day.
Remember, however, that we always look at food first as a way of taking in nutrients. Supplements are a back-up plan.
Do not take any supplements without checking with your doctor first, particularly if you are undergoing any treatments or are taking medications.
Which supplements may help?
In this blog, we will look at the following nutrients:
Calcium
Magnesium
Vitamin D3
Vitamin K2
Boron
Collagen
Omega-3 Fatty Acids
We will look at their role in the human body as well as their role in building stronger bones, which foods we can get them from, how much we need and, when appropriate, which form of the supplement can help.
Calcium: Building Strong Bones
Calcium is the most abundant mineral in the body. Almost all calcium in the body is stored in bones and teeth, giving them structure and hardness. You body needs calcium for muscles to contract and for nerves to carry messages between your brain and every part of your body. It also plays a role in learning and memory, and in blood clotting.
Our specific interest in calcium, alongside all its other jobs, is its role in maintaining bone density. Adults should aim for an intake of around 1,000 mg to 1,200 mg per day, mainly through food sources, only supplementing when necessary.
Food sources: Dairy products, leafy greens like kale, broccoli, cabbage, tofu, fish where we eat the bones (tinned sardines, salmon or pilchards are a great source), almonds, and fortified plant-based milks or breads (although they often use calcium carbonate, which is less easy to absorb).
If you want to check your current food intake of calcium, the International Osteoporosis Foundation have a calcium checker that you can try out. Here is the link: https://www.osteoporosis.foundation/educational-hub/topic/calcium-calculator
Supplement tip: Calcium citrate is more easily absorbed than calcium carbonate. My favourite form of calcium for supplementation is calcium hydroxylapatite as it provides more calcium per gram than many other sources even though it is a bit more difficult to absorb than citrate.
Calcium may interact with some medications, including Levothyroxine and some antibiotics. Check with your doctor and other health professionals if you are taking medications as they may need to be taken separately from each other.
For more information, here is a link to the US National Institutes of Health website page on calcium.
Magnesium: Calcium's Partner
Magnesium plays an important role in the overall working of the body. Its main functions include supporting a healthy immune system, maintaining normal nerve and muscle function, keeping the heartbeat steady and helping bones remain strong. It also has a vital role in converting vitamin D into its active form, which helps with calcium absorption.
Food sources: Nuts (Brazil nuts, cashews and almonds), seeds, leafy greens, avocados, dark chocolate, legumes (lentils, beans, chickpeas and peas), salmon and mackerel, and whole grains.
Supplement tip: There are at least 10 different forms of magnesium and they tend to have slightly different functions. For example, magnesium (bis)glycinate is known to be more gentle on the digestive system and helps with sleep. If you are prone to constipation, then magnesium citrate is the better form. You can even take several types – citrate in the morning and bisglycinate before bed. The best form is the one (or two) that you take regularly. Aim for 310–320 mg daily.
As for interactions with medications, magnesium can interfere with absorption of some prescribed drugs, including some given for osteoporosis, like Risedronate. Make sure that there is at least 2 hours between taking risedronate and oral magnesium. Check with your healthcare provider.
For more information, here is a link to the US National Institutes of Health website page on magnesium.
Vitamin D3: Facilitating Calcium Absorption
See my blog from February where I looked into Vitamin D in detail. You can read it here.
Essentially, alongside other functions, Vitamin D helps your body absorb calcium. It helps to regulate the amount of calcium and phosphate in the body. Without enough Vitamin D, bones can become thin, brittle, or misshapen, even leading to rickets in children or osteomalacia in adults.
Food sources: Fatty fish (salmon, mackerel), egg yolks, and fortified foods.
Supplement tip: Many people require a supplement, especially in regions with limited sunlight. 800–2,000 IU daily is often recommended. As Vitamin D is fat-soluble, make sure you take it with a meal that contains some fat. Breakfast is usually a good time.
It’s very difficult to get sufficient Vitamin D from food sources and, as we are so far north, it’s almost a given that we have to supplement during the winter months. However, it’s really important to check our existing levels before just taking a supplement as it is possible to have levels that are too high. Your doctor may be able to help or, if you can do a finger-prick test yourself, go to www.vitamindtest.org.uk and order a kit. At time of writing, it costs £31. It’s what I use to test myself – I test every 3-4 months as levels can fluctuate quickly.
For more information, here is a link to the US National Institutes of Health website page on Vitamin D.
Vitamin K2: Directing Calcium to Bones
Vitamin K2 ensures calcium goes where it's needed — into your bones, rather than taking up residence in your arteries. When calcium is broken down in our bodies, Vitamin K2 activates a protein that helps the calcium bind to our bones. There are 2 types of Vitamin K – K1 found in plant foods like leafy greens and K2, found in animal foods and fermented foods.
Food sources: Fermented foods like natto and sauerkraut, also cheese, liver, chicken, butter and egg yolks.
Supplement tip: Combine with Vitamin D3 for optimal bone health. As with Vitamin D3, Vitamin K2 is fat-soluble, so take it with a meal containing some fat. Vitamins K2 and D3 can be taken together. There are 2 forms of Vitamin K2 – MK-4 (short-chain menaquinone-4) and MK-7 (long-chain menaquinone-7). Most supplements contain the MK-7 form which is most bioavailable and has been found to stay in the circulation longer for absorption.
NB: as Vitamin K is an essential nutrient for blood clotting, do not take this supplement if you are on anti-coagulant (blood-thinning) medication without first checking with your doctor or consultant.
For more information, here is a link to the US National Institutes of Health website page on Vitamin K2. Additionally, here is a link to a scientific article on the impact of Vitamin K2 on health conditions beyond bone and cardiovascular health.
Boron: Enhancing Mineral Absorption
Boron helps improve the body’s ability to absorb calcium and magnesium, as well as support the production of vitamin D. It also has anti-inflammatory effects that may help alleviate arthritis and improve brain function. There hasn’t been a huge amount of research on boron, but there’s enough for me to decide that it’s part of my daily intake. Here is one article about boron.
Food sources: Fruits like apples and pears, nuts, and legumes. If you like prunes, taking 6 per day will give a dose of boron. If you’re worried about sugar in prunes, you'll be glad to hear that they are surprisingly low on the glycaemic index, so are unlikely to cause your blood sugar levels to spike. They have a side benefit of being high in fibre, which promotes regular bowel movements.
Supplement tip: A low dose (3 mg/day) may help promote bone health. Do not take higher doses without consulting a health professional.
NB: if you have kidney disease, check with your health professional before supplementing with boron.
For more information, here is a link to the US National Institutes of Health website page on Boron.
Collagen: Building Bone Matrix
Collagen is the protein framework that bones are built upon. It is in our bones, muscles and blood, making up three-quarters of the skin and one-third of the protein in our bodies. It is rigid and resistant to stretching, so is the perfect matrix for skin, tendons, bones and ligaments. Supporting collagen levels may help maintain bone strength and flexibility. Our body makes collagen naturally by combining various proteins found in food.
Food sources: Bone broth (See my May blog for a recipe, here) , fish and shellfish, chicken, beef, egg whites, citrus fruits, berries and any other protein-rich foods. As we age, collagen breaks down and it becomes more difficult for our body to make more, when is when we may turn to supplements to help.
Supplement tip: Scientists have discovered a total of 29 varieties of collagen! However, there are just a few main types – I and II support bones, ligaments, tendons and flexible cartilage that helps maintain joints. Type III is found in muscles, blood vessels and internal organs. Most collagen supplements contain types I, II and III.
Supplemental collagen is sold as collagen peptides or hydrolysed collagen and, unless stated as vegan or vegetarian, is an animal product. If you have a fish, shellfish or egg allergy, be very careful as to which collagen you take. It is available in powder form, pills or liquid. They can easily be mixed into drinks or smoothies.
Omega-3 Fatty Acids: Reducing Bone Loss
Omega-3 Fatty Acids do not specifically just help bones. However, they help all the cells in our body function as they should, including bones. They provide structure and support interactions between cells. There’s a higher concentration of omega-3s in the cells in our eyes and brain. Omega-3s have anti-inflammatory properties and help reduce bone loss while supporting overall joint health.
Food sources: Fatty fish (like salmon, mackerel, sardines, trout, sea bass, cod liver oil), flaxseeds, and walnuts.
Supplement tip: Omega-3s are also known as fish oil or algae oil and are common supplements, with 1–3 grams per day being effective. If you’re allergic to fish or shellfish, use a vegan version of the supplement.
NB: Omega-3 supplements may interact with certain medications or other supplements. Consult your health professional if you are on medications, particularly blood thinning drugs, or have chronic health conditions such as diabetes, heart disease, kidney disease, liver disease or any disorder of the pancreas.
For more information, here is a link to the US National Institutes of Health website page on Omega-3 Fatty Acids.
Here is a link to a study published in 2014 investigating the association between Omega-3 Fatty Acids and bone mineral density among older adults.
Shiatsu Points for Bone Health and Energy Balance
Shiatsu, a form of Japanese bodywork, can help stimulate energy flow (Ki) to the bones, muscles, and joints. I’m not giving you any new points this month, so we’ll repeat some from earlier in the year.
Here are some points to focus on:
Kidney 3 (Taixi): Located just behind the inner ankle, this point is considered essential for nourishing the kidneys, which are traditionally linked to bone health in Traditional Chinese Medicine (TCM).
Spleen 6 (Sanyinjiao): Located on the inner leg, above the ankle, it supports the body's ability to absorb nutrients and helps maintain the spleen's role in nourishing the bones. Here is a link to a video showing how to locate both the Kid3 and Sp6 points.
Bladder 23 (Shenshu): Located on the lower back, this point strengthens the kidneys and bones. Here’s the link to a video.
Applying gentle pressure to these points for 2–3 minutes daily may help balance energy and support bone health.
Qigong Exercise: Bone Strengthening
Qigong is an ancient Chinese practice that combines movement, breath control, and meditation. A simple qigong exercise you could try is Standing Like a Tree, which is one of a set of Warrior Qigong forms (Zhan Zhuang). Here is a link to a video demonstrating the form.
How to Perform:
Stand with feet shoulder-width apart, knees slightly bent, and arms relaxed at your sides.
Imagine you're holding a large ball in front of your belly, with your fingertips facing each other, about 6–8 inches apart. Hands are about 10-12 inches away from your body.
Focus on your breath, breathing deeply into your chest and belly. As you exhale, visualize energy sinking into your bones, nourishing them. Also be aware of your posture and adjust as necessary to make certain you’re relaxed but upright.
Hold this position for 1-2 minutes initially, gradually increasing the duration up to as much as 10 or 15 minutes as you get stronger. If you want, you can listen to music or a meditation whilst standing.
Benefits:
This exercise strengthens the legs, improves posture, and promotes the flow of Qi, which supports overall health and bone health. It may also help reduce stress and improve balance, both of which are crucial for people at risk of fractures.
Conclusion: A Holistic Approach to Strong Bones
So, there we are. This has been a more in-depth look at supplements that can help support your bones. Also some Shiatsu points that you may want to try using and a strengthening Qigong form. Combine these together with lovely nutritious food and be assured that you are doing your utmost to support your bones and your overall health.
Remember to consult with healthcare professionals before starting any new supplement regimen or exercise programme. This is especially important for anyone with osteoporosis, osteopenia or are at risk of these conditions.
In October we will look at some of the possible causes of osteoporosis in some detail.
With warmth and wellness,
Ettaline
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