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Bone Health and Osteoporosis


Bone Metabolism & Supplements


Bone is living tissue that is constantly being broken down and rebuilt.

This dynamic process is called bone remodeling.


How Bone Metabolism Works

Two main cell types control the process:


Osteoblasts

  • Build new bone

  • Deposit calcium and collagen


Osteoclasts

  • Break down old bone

Healthy bone = balance between the two.

With aging (especially after 50):

  • Bone breakdown increases

  • Bone formation decreases

  • Net bone loss occurs

This can lead to osteopenia and eventually osteoporosis.


Key Nutrients for Bone Metabolism


1. Vitamin D

  • Increases calcium absorption

  • Regulates bone remodeling

  • Target blood level: ~30–50 ng/mL

Dose: 1,000–2,000 IU daily (sometimes higher if deficient)


2. Calcium

  • Structural component of bone

  • Aim for 1,000–1,200 mg/day total intake (diet + supplement)

Best from food:

  • Dairy

  • Sardines

  • Leafy greens

Supplement only if dietary intake is low.


3. Vitamin K2 (MK-7)

  • Directs calcium into bone

  • Activates osteocalcin

Dose: 90–180 mcg dailyEspecially helpful when taking vitamin D.


4. Magnesium

  • Needed for vitamin D activation

  • Supports bone mineralization

Dose: 200–400 mg dailyForms: glycinate or citrate preferred


5. Collagen Peptides

  • Provide structural protein matrix for bone

  • May improve bone density modestly

Dose: 5–10 grams daily


6. Boron (Often Overlooked)

  • Helps regulate calcium & magnesium

  • May support hormone balance

Dose: 1–3 mg daily


Non-Supplement Bone Health

Supplements are secondary to:

  • ✔️ Resistance training

  • ✔️ Weight-bearing exercise (walking, stairs)

  • ✔️ Adequate protein intake (1.0–1.2 g/kg in older adults)

  • ✔️ Hormonal balance (testosterone/estrogen)

Mechanical loading is one of the strongest stimulators of osteoblast activity.


Sample “Bone Support Stack”

Foundational:

  • Vitamin D3

  • Magnesium

  • Dietary calcium (supplement only if needed)

Enhanced:

  • Vitamin K2

  • Collagen peptides

  • Boron

Reassess bone density (DEXA) every 1–2 years if clinically indicated.


Important Notes

  • Excess calcium without K2 may increase vascular calcification risk.

  • Kidney disease changes mineral recommendations.

  • Severe osteoporosis may require prescription therapy (bisphosphonates, etc.).

 
 
 

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