Mike Adams, the Health Ranger
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 So people thought that there was a vitamin present that was necessary for bone health. And that vitamin was finally identified by taking cod liver oil and boiling it, because once you boil cod liver oil, the vitamin A in it gets destroyed. Originally they thought it was vitamin A that was responsible for bone health, but when they boiled it and destroyed the vitamin A, the anti-ricketic activity, that is the bone health activity, was still present in the cod liver oil. |
Jonny Bowden, Ph.D., C.N.S.
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 Bone Health
Ask the average American about bone health or the prevention of osteoporosis and the first thing that's likely to come up in the conversation is calcium. (Unfortunately, it's also the only thing that comes up, which makes me crazy— don't get me started.) This is more a triumph of marketing on the part of the dairy industry than anything else. |
Hyla Cass
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 The minerals magnesium and calcium have hundreds of functions in your body and promote bone health, steady heartbeat, and flexible, open blood vessels. These minerals also help improve asthma symptoms and reduce muscle cramping.
?Vitamin K promotes bone health and healthy blood clotting.
?Good micronutrient nutrition, which also includes iron, zinc, manganese, chromium, and antioxidant nutrients such as the mineral selenium and vitamins A, C, and E, bring enhanced energy, memory, blood sugar regulation, and immunity. |
Bottom Line Health
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| Consuming dairy foods is not the key to bone health. The best advice for bone health—and for almost any other health condition—is to eat a diet containing plenty of fruits, vegetables and whole grains, don't smoke cigarettes, be active and don't drink alcohol to excess.
These good habits mean more to your health than the effects of any one food.
Strong Onions Improve Health
Anew study has found that strong-flavored red and yellow onions and shallots tend to have the most flavonoids—antioxidants that help reduce the risk of heart disease, diabetes and some forms of cancer. |
Mike Adams, the Health Ranger
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 Mike: I have seen other supplements for joint health or bone health. For example, the warehouse clubs have the cheapest vitamins I have ever seen in the world. One was a fish oil vitamin that had like 10 milligrams of fish oil extract and the rest of it was soybean oil. That is amazing.
Dr. Liers: Often you find it's genetically modified soybean oil, as well.
Mike: Right. Let us wrap up the pet supplement section here. Do you have any other comments on that?
Dr. Liers: Our red line is core supplements. Our blue line is for specific conditions. |
Mehmet C. Oz., M.D. and Michael F. Roizen, M.D.
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 Carbonated beverages aren't as bad for bone health as the acid in many other foods, but we do know that children who drink sodas in general have reduced bone mass as adults and fracture more often. The same is true for adults who drink sodas. The reason appears to be that if you drink those kinds of drinks, you're less likely to drink healthy drinks that contain calcium and vitamin D. Evidence shows that if you can get the calcium in other ways, the soda should be OK. Vegetarian protein, interestingly, negatively affects bone strength. |
| Natural sunlight creates active vitamin D, which we need for bone health, since it helps regulate calcium. It also helps ensure the proper function of the heart, nervous system, clotting
Figure K.2 Burnt Roast Radiation from the sun that passes through the ozone stimulates our eyes (visible rays) and our skin (UY rays). The UV wavelengths either bounce off the dermis or penetrate deeply into our tissues, leading to chemical changes like the creation of active vitamin 9 or the depletion of folate. process, and immune system. |
Jonny Bowden, Ph.D., C.N.S.
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 Celery is also a great source of silicon, which is getting a lot of attention recently as a very important nutrient for bone health. Because of its silicon content, celery can help renew joints, bones, arteries, and all connective tissue.
There's also an ingredient found in celery called acetylenics, which has been shown to stop the growth of cancer cells. Celery also contains phenolic acids. These have been shown to block the actions of prostaglandins, which are known to encourage the growth of cancerous tumors. |
Jonny Bowden, Ph.D., C.N.S.
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| The current (paltry) levels of vitamin D recommendations are based mostly on vitamin D's effects on bone health.
But as Denise Houston, Ph.D., observes, "higher amounts of vitamin D may be needed for the preservation of muscle strength and physical function as well as other conditions such as cancer prevention." Movement is underfoot to raise the "recommended" level to 1,000 IU, which would be more like it. |
| It's necessary for bone health and to prevent osteoporosis (as important as calcium and less publicized).
If you want to have the most restful sleep you've ever had and you happen to have access to an M.D. who believes in nutrition and uses vitamin drips in his or her practice, get that doc to give you a magnesium infusion and you'll sleep like a baby. Atkins used to call magnesium "a natural calcium channel blocker." (Calcium channel blockers are a major class of drugs used to treat high blood pressure and abnormal heart rhythms. |
| Walking briskly every day for 30 minutes cuts hot flashes by 50 percent while improving your heart and bone health at the same time.
Note: The above dosages are daily and in pill or capsule form unless otherwise noted. n O
O n c
73 m to who is firmly planted in the mainstream. (For help on finding a doctor, see Recommended Reading and Resources.)
Bioidentical hormones are compounds that have exactly the same chemical and molecular structure as those produced in your body. |
| Celery also contains silicon, an important nutrient for bone health. Because of its silicon content, celery can help renew joints, bones, arteries, and all connective tissue. It also contains acetylenics, which have been shown to stop the growth of cancer cells, as well as phenolic acids, which block the action of compounds in the body known to encourage the growth of cancerous tumors.
And celery is also a dieter's best friend. Smear some peanut or almond butter on it for a stick-to-your-ribs snack and energy pick-me-up. |
Jonny Bowden, Ph.D., C.N.S.
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| They also contain vitamin K, which is increasingly coming under scrutiny as a vitally important component of bone health. And they're one of the few foods around that contain lycopene, a member of the carotenoid family that has been shown in quite a bit of research to be associated with lower risk of prostate cancer. The amount of lycopene in the average pepper isn't substantial, but it's more than in most foods, and every little bit helps. |
Mehmet C. Oz., M.D. and Michael F. Roizen, M.D.
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| Better: Eat more fruits and vegetables, which may be the best bet for bone health.
Friendly Fat? place. But if you are prone to it, there are medications available that can help control and slow bone loss, as well as aid in the treatment of symptoms associated with it. In addition to hormone replacement, the bisphosphonates (alendronate, ibandronate, and risedronate), calcitonin, and raloxifene are antiresorptive medications, which slow or stop the bone-resorbing portion of the bone-remodeling cycle without slowing the bone-forming portion of the cycle. |
Jonny Bowden, Ph.D., C.N.S.
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| Boron Improves bone health in Postmenopausal Women
Raisins are also relatively high in boron, and are in fact among the top fifty contributors to total dietary boron in the U.S. diet. Boron is a mineral we don't hear about a lot, but we should. It's increasingly coming under scrutiny as an important mineral for the promotion of bone and joint health, particularly in women. In one study, twelve postmenopausal women were given a diet deficient in boron for 119 days, followed by a 48-day period in which they received 3-mg boron supplements daily. |
Marshall Editions
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 Eat four servings of calcium from green vegetables, almonds, and sea vegetables, as calcium is essential for bone health and the general health of the fetus. It is okay to eat chocolate or salty snacks, which are often craved during pregnancy, as long as they do not become a staple part of your diet. Drink water regularly throughout the day to stay hydrated and provide fluids for the amniotic sac and other tissues that are important for proper fetal development.
Supplements: Take a prenatal vitamin, following the dosage instructions on the bottle along with the suggestions of your doctor. |
Hyla Cass, M.D.
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| Vitamin K may also play a part in bone health and osteoporosis prevention. Your multivitamin should provide 30-100 meg, which is an adequate dose.
ANTICONVULSANTS/MOOD STABILIZERS
These medicines, which are the fifth top-selling group of drugs in the United States, affect brain chemistry in ways that prevent seizures. They stabilize mood, and are used to treat bipolar disorder. They're also used for pain reduction when nothing else works, and to prevent migraine headaches. |
| Magnesium
500 mg
Balances calcium, improves bone health, and has cardiovascular benefits.
Zinc
25 mg
Immune booster.
Boron
3 mg
Needed for proper enzyme function
Copper Iron
2 mg
2 mg for premenopausal women; men and menopausal women don't need extra iron, unless prescribed by a physician and cellular energy production; boron is also important for bone building.
Manganese
5 mg
Potassium
99 mg
Chromium
200 meg
Helps balance blood sugar especially good for diabetics.
Iodine
150 meg
Required for proper function of the thyroid gland. |
| Vitamin K promotes bone health and healthy blood clotting.
• Good micronutrient nutrition, which also includes iron, zinc, manganese, chromium, and antioxidant nutrients such as the mineral selenium and vitamins A, C, and E, bring enhanced energy, memory, blood sugar regulation, and immunity.
The recommended rfaily allowance (RDA) of essential nutrients is intended to be available entirely through food. In reality, it is impossible to get these levels through the food available to us today, because our soil has become depleted in essential nutrients. |
Andreas Moritz
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 Bran also depletes zinc the body requires to restore bone health.
• Sufferers of Alzheimer's disease (senile dementia) are found to have abnormal amounts of aluminum in their brains. Tests on the people of Guam and parts of New Guinea and Japan, who get Alzheimer's disease at a much younger age, suggest that it is a lack of calcium, causing a hormonal imbalance, that permits the aluminum to penetrate the brain.
• Infants may suffer brain damage when fed with soy-based baby formula. Soy is rich in phytates, which inhibit the absorption of zinc. Zinc is essential for proper brain development. |
Dr. Steve Blake
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 An RDA was not set because of the many factors that interact to affect bone health. As noted above, extra sodium and protein change the amount of calcium needed in the diet. If vitamin D is inadequate for long periods of time, lower levels of circulating calcidiol (the precursor form of vitamin D) may limit calcium absorption. Bone formation also requires vitamin K, vitamin A, magnesium, and potassium. Additionally, weight-bearing exercise helps strengthen bones. |
| With lower sodium and protein levels, with regular weight-bearing exercise, and with adequate vitamin D from sun exposure, less calcium is needed to ensure bone health. Upper intake levels for calcium have been set at 2500 mg daily for ages one and above.
Food Sources of Calcium
Everyone knows that dairy products are high in calcium. Dairy products provide about 75 percent of the calcium in American diets. In spite of this, children in their highest growth years receive only 10 to 25 percent of their needed calcium. |
| Special supplements for joint and bone health may contain large amounts of manganese ascorbate along with chondroitin sulfate and glucosamine hydrochloride. This type of supplement has been found to relieve pain in some cases of mild to moderate osteoarthritis of the knee.
MANGANESE TOXICITY
Manganese toxicity from food alone has not been reported, although some diets provide as much as 20 mg daily. The Food and Nutrition Board has set a rather conservative tolerable upper intake level (UL) of 11 mg for adults. The UL for children ranges from 2 mg to 6 mg and the UL for adolescents is 9 mg. |
| Only high intakes of preformed vitamin A, not beta-carotene, are associated with any increased adverse effects on bone health.
Older men and women may want to limit their supplemental vitamin A intake or take only the beta-carotene form of vitamin A. Many fortified foods such as cereal contain significant levels of preformed vitamin A. The vitamin A in fortified foods should be added to the vitamin A in any supplements to find the total intake. On the other hand, low levels of vitamin A can adversely affect bone mineral density. |
Jonny Bowden, Ph.D., C.N.S.
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| Vitamin K is kind of the Rodney Dangerfield of bone health vitamins: "It don't get no respect," and no one talks about it. Instead, we talk about calcium and magnesium and vitamin D, which of course are all very important; but the less-known vitamin K is critically important for building strong bones as well. Vitamin K actually activates a compound called osteocalcin that anchors calcium molecules inside the bone. |
Tori Hudson, N.D.
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 Phytoestrogens and isoflavones are discussed in more detail in Chapter 12; here we'll focus on their effect on bone health. Soybeans contain phytoestrogens called isoflavones and a particular isoflavone called daidzein. Daidzein is similar to a semisynthetic product called Ipri-Flavone, which is used to treat osteoporosis. Soy is the only dietary source of daidzein, which is a nonsteroidal estrogen-like molecule. Soy also increases the menstrual cycle length by one to five days, especially the follicular phase. |
Steven V. Joyal
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 Beyond bone health, recent studies suggest amazing benefits from vitamin D, including the support of vascular health and powerful anticancer properties.
Vitamin D may play several different roles in metabolic health, one of which is the ability to improve beta-cell function and insulin resistance in type 2 diabetes. The vitamin may also be instrumental in reducing the incidence of type 1 diabetes. The benefit was illustrated in a study, published in Lancet, in which investigators followed nearly eleven thousand children for more than ten years. |
Mike Adams, the Health Ranger
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| Originally they thought it was vitamin A that was responsible for bone health, but when they boiled it and destroyed the vitamin A, the anti-ricketic activity, that is the bone health activity, was still present in the cod liver oil. And so it was named vitamin D, because there had already been identified a vitamin A, a B and a C, so the next in line was vitamin D.
Adams: So this was many decades ago then?
Dr. Holick: This was back in the early 1900s. And then they realized that if you're exposed to sunlight, or artificial ultraviolet-B radiation, that it also had anti-ricketic properties, i. |
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