ESSENTIAL NUTRIENTS FOR BONE HEALTH [1],[2],[3]
Nutrient
Therapeutic Dose
Dose per day
Beneficial Effects
Calcium
1,200mg
Calcium is a component of building bone.
Magnesium
250-600mg
Magnesium acts on several hormones including PTH and calcitonin to regulate calcium.
Vitamin D
6-800iu
Vitamin D is involved in calcium absorption and metabolism; the kidney converts this to 1,25-(OH)2 D3; impairment of the last step has been associated with osteoporosis, which may be related to estrogen, magnesium, and/or boron deficiencies.
Boron
1-2 mg
Boron is useful in the prevention and treatment of osteoporosis and plays a major role in calcium and magnesium metabolism. It is necessary for the action of vitamin D, which stimulates the absorption and utilization of calcium. It may be essential for the conversion of vitamin D to its active form.
Zinc
15-30mg
Zinc is necessary for proper action of many body hormones, including thymic hormones, insulin, growth hormone, and sex hormones.
Copper
1.5-3mg
Copper is necessary for the proper function of the enzyme lysyl oxidase, which is required in the cross-linking of collagen and elastin. A deficiency is associated with poor collagen integrity and the manifestation of osteoporosis and other bone and joint abnormalities.
Manganese
15-20mg
Manganese deficiency causes skeletal abnormalities.
Vitamin K
150-500mcg
K1 is important in bone health; it is responsible for activating osteocalcin, which then joins with calcium and holds it in place within bone.
Pyridoxine B6
5-25mg
B6 may prevent osteoporosis by improving homocysteine metabolism and other mechanisms.
5mg
Folic acid is involved with homocysteine metabolism; deficiency result in increased homocysteine, which may promote osteoporosis by interfering with the formation of proper collagen thus resulting in defective bone matrix.
Cobalamin B12
1,000mcg
B12 is involved in homocysteine metabolism; homocysteine is a factor in the progression of atherosclerosis and osteoporosis.
Silicon
20-40mg
Silicon is required for proper bone and connective tissue integrity.
Vanadium
50-100mcg
Vanadium has a role in improving mineralization of bones.
Pycnogenols: PCO
Proanthocyanidins (PCO) and anthocyanidins are important in collagen cross-linking and have a unique ability to bind to collagen structures directly, increasing collagen integrity by inhibiting its destruction.
[1] Gaby, Alan. Every woman’s essential guide: Preventing and reversing osteoporosis. Rocklin, CA: Prima Publishing, 1994.
[2] Murray, Michael. T. Encyclopedia of Nutritional Supplements. Rocklin, CA: Prima Publishing, 1996.
[3] Pizzarno, J.E. and M. T. Murray. A Textbook of Natural Medicine. Bothell, WA: Bastyr University Publications, 1996.