Bone Health And Osteoporosis

Osteoporosis is the brittle bone disease that affects millions of Americans, men and women alike. Under what appears to be a rock solid structure lies a dynamic interior.

There is a vast network of bone tissue that is in a constant state of flux throughout life. Bone cells called osteoclasts breakdown old bone and osteoblasts lay down new bone. Over the years we have learned that bones need more than one nutrient for production, strength and maintenance.

Bone Builders

Calcium is the cornerstone of bone health. It increases bone density, the critical measure of how well bones fend off fracture. (dairy, kale, collards, dried beans, calcium fortified orange juice, soy milk and tofu) Aim for 1,000- 1,200 mgs day (1,500 if you are over 50 yrs). Don't exceed 2,500 mgs/day from all sources.

Vitamin D- is essential for the absorption of calcium from the diet and the deposition of calcium into bones. Older Americans my have low levels of this vitamins even when they meet the new RDA of 600 IU. Over 70 yr./olds may need more. (fortified milk)

Vitamin C is central to the production of collagen- the connective tissue that holds bones together. (fresh fruits and vegetables)

>Vitamin K promotes the activation of osteocalcin, a bone protein that needed for bone strength. A Harvard study showed that women with the most vitamin K intake from food had the lowest rate of bone fracture. (dark green leafy vegetables)

Potassium New research concluded that potassium from fruits and vegetables helps the body hold onto calcium. In one study of older Americans, those who ate the most produce suffered the fewest fractures. (fruits and vegetables, dairy foods)

Magnesium- It is thought to have a role in bone formation. A deficiency results in brittle bones. (green vegetables, legumes, nuts, whole grains)

Isoflavones- estrogen -like substance in soy foods. They are thought to be stand-ins for estrogen, a natural female hormone that boosts bone density. (soy foods- look for calcium fortified products to get double the benefit)

Nutrients that Might Help

b>Boron may increase the absorption of calcium, magnesium and phosphorus. (legumes)

Manganese may lay the foundation for minerals and prevent calcium losses after menopause. (whole grains, pineapple)

Omega 3 fats may foster new bone protein, which helps lay the foundation for minerals. Research so far in animals only. (fish, flaxseed, wheat germ, walnuts, dark green leafy vegetables)

Bone Breakers- Nutrients that rob bones

Sodium drains calcium. When calcium intake is low, sodium robs calcium from bones and makes them weaker. Limit sodium to 2400mgs/day and consume 1,200mgs/calcium day to stem the damage. (avoid salt, soy sauce, processed foods)

Vitamin A The predominant form (retinol) in most multivitamins can damage bone if excessive. For every additional 3,000 IU women consume over the RDA fracture risk rises by 68%. Avoid retinol excess. Buy supplements with no more than 100% of the daily value for vitamin A, with most of the vitamin in the form of beta-carotene, which the body converts to vitamin A only as needed. (avoid vitamin A supplements)

Protein helps build bone cells, but too much protein destroys bone. Protein digestion creates acid that the body must buffer to maintain a proper pH balance. Calcium is an alkaline mineral released from bone to neutralize the acidic environment that protein creates. Once released calcium is not reabsorbed but excreted in the urine and therefore lost to the body and bone. It is estimated that daily overeating protein, twice the RDA for most Americans - increases daily calcium needs by 250mgs. (limit animal foods)

Caffeine leaches calcium, but only when consumed in large quantities. According to research up to 16oz/day of caffeinated coffee is not a problem when adequate calcium is consumed throughout the day. (coffee, caffeinated soda including colas) (See caffeine on this website.)

Other Bone Building Tips

Exercise - weight bearing is essential. Weight training may even build bone past menopause.

Consider hormone replacement if you are a postmenopausal woman

Don't smoke-cigarette smoke lowers blood levels of estrogen and vitamin C.

Maintain a healthy weight. If you are too thin your bones have less work to do and that results in bone loss.

If you have hypertension (high blood pressure) lower it! High blood pressure causes bone calcium excretion independent of sodium

Bottom Line

Aim for 1,000-1,200 mgs/calcium day (1,500 if over 50 yrs).
Continue to take calcium even if you are on HRT or bone building medications like Fosamax.
The form of calcium you take is not as important as the amount.
For best absorption take bone supplements with meals.
Eat soy to get isoflavones
Eat fruits and vegetables of get

Updated December, 2000

Donna Tinnerello, MS, RD, CD/N is a registered dietitian, living in Manhattan, with more than 10 years experience in HIV and nutrition. Her subspecialties are cardiovascular, renal, gastrointestinal disease, diabetes and weight management.
Donna is available for private consultation by referral only. Ms.Tinnerello has donated time and articles to our web site at always your choice and we sincerely appreciate her contributions.