5 Nutrients for Optimum Bone Health | CARiNG Pharmacy

5 Nutrients for Optimum Bone Health

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Ever wondered why years ago, your parents would pester you to get your daily dose of milk? Obviously, they understood the importance of sufficient calcium consumption in the growth and development of a child. However, as adults, we’re much more likely to resort to calcium supplementation than to consume 4 glasses of milk to meet our daily calcium requirement.

Calcium sustains healthy bones, no surprise there but what else is calcium so essential for [1] ?
  • Muscle movement
  • Nerve communication
  • Signaling between cells
  • Hormonal secretion
  • Blood vessel flow
Keeping this in mind, the significance of sufficient calcium consumption cannot be overstated. But how much do we need [2] ? Great sources are the natural ones! Dietary sources of calcium include almonds, oranges, soybeans, yogurt and green leafy vegetables but if these options are scarce in your diet, calcium supplementation should be considered.

Let me tell you why calcium alone might not be enough for strong bones!

Calcium alone is not enough to maximize the health benefits above. In fact, there is growing scientific concern that EXCESSIVE calcium supplementation may harm the heart and blood vessel system as well as increase the risk of kidney stones. [3,4]

Despite this, the evidence for benefits of calcium supplementation is clear! It’s all about achieving the right balance of calcium AND other crucial nutrients that our bodies need in order to properly make use of the calcium we take.

So what exactly should we look for in a calcium supplement?

1) Vitamin D [5,6]
At the top of this list is Vitamin D. It complements calcium so well that you can hardly find a calcium supplement without it.

  • Aids in the absorption and regulation of calcium in the blood.
  • Low concentrations of vitamin D are associated with impaired calcium absorption, impaired blood calcium balance, and may even lead to bone density loss and fractures

2) Vitamin K2 [7]
It’s like the new kid on the block. Many newer calcium supplements now include vitamin K2 for its cardiovascular benefit.

  • Regulates calcium balance to prevent calcium deposits in blood vessels and organs
  • Promotes blood vessel flexibility and reduces the risk of heart failure

3) Magnesium [8]
You should definitely consult a Caring pharmacist for more info about the Calcium-Magnesium balance our body needs.

  • Vital in the structural development of bone
  • There’s a positive link between magnesium intake and bone mineral density
  • Do not take large amounts of calcium and magnesium at the same time as one can affect how the other is absorbed.

4) Manganese [9]
Fun fact: 25-40% of our body’s manganese can be found in our bones!

  • Involved in bone formation
  • Deficiency may cause bone demineralization and poor growth in children

5) Protein [10]
This wonder macronutrient makes up ~30% of bone mass!

  • Involved in the growth, development,
    recovery and maintenance of bone

Now that you know not to focus solely on calcium for bone health, try to strike a balance in these other bone-fortifying nutrients too. In any case, do consult your CARiNG Pharmacist before consuming supplements to strengthen bones.

References:

  1. Vitamin D and Calcium. John Hopkins Medicine. (Web accessed March 2023). Web link: https://www.hopkinsmedicine.org/health/wellness-and-prevention/vitamin-d-and-calcium
  2. Calcium: Fact Sheet for Health Professionals. National Institutes of Health (NIH). (Web accessed March 2023). Web link: https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/ Calcium Supplements May Damage the Heart. John Hopkins Medicine. (Web accessed March 2023). Web link: https://www.hopkinsmedicine.org/news/media/releases/calcium_supplements_may_damage_the_heart
  3. Calcium Supplements May Damage the Heart. John Hopkins Medicine. (Web accessed March 2023). Web link: https://www.hopkinsmedicine.org/news/media/releases/calcium_supplements_may_damage_the_heart 
  4. Calcium intake and urinary stone disease. MD Sorensen (2014). Translational Andrology and Urology 
  5. Food for healthy bones. NHS. (Web accessed March 2023). Web link: https://www.nhs.uk/live-well/bone-health/food-for-strong-bones/
  6. Calcium and vitamin D supplementation in osteoporosis. HR Rosen (UpToDate). (Web accessed March 2023). Web link: https://www.uptodate.com/contents/calcium-and-vitamin-d-supplementation-in-osteoporosis#:~:text=Vitamin%20D%20enhances%20intestinal%20absorption,results%20in%20excessive%20bone%20resorption
  7. Vitamin K2-a neglected player in cardiovascular health: a narrative review. E Hariri et al. (2021). BMJ Journals.
  8. Magnesium: Fact Sheet for Health Professionals. National Institutes of Health (NIH). (Web accessed March 2023). Web link: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
  9. Manganese: Fact Sheet for Health Professionals. National Institutes of Health (NIH). (Web accessed March 2023). Web link: https://ods.od.nih.gov/factsheets/Manganese-HealthProfessional/#:~:text=Manganese%20is%20a%20cofactor%20for%20several%20enzymes%20involved%20in%20bone,and%20bone%20formation%20%5B24%5D
  10. Nutritional Aspects of Bone Health and Fracture Healing. A Karpouzos (2017). Journal of Osteoporosis.

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