{"id":14949,"date":"2022-04-18T16:17:12","date_gmt":"2022-04-18T16:17:12","guid":{"rendered":"https:\/\/www.personanutrition.com\/blog\/?p=14949"},"modified":"2023-01-12T00:37:25","modified_gmt":"2023-01-12T00:37:25","slug":"6-surprising-nutrients-for-bone-health-other-than-calcium","status":"publish","type":"post","link":"https:\/\/www.personanutrition.com\/blog\/6-surprising-nutrients-for-bone-health-other-than-calcium\/","title":{"rendered":"6 surprising nutrients for bone health (other than calcium)"},"content":{"rendered":"Remember the campaigns: Got milk? Or Milk does a body good? If you\u2019re like me, you probably had a glass of milk a day as a kid to help you grow tall and keep your bones strong. Even now, when you think about nutrients to support your bones, calcium is probably first to come to mind, and then maybe vitamin D. The campaigns weren\u2019t wrong \u2013 both calcium and vitamin D are vital for your bones, but there are other nutrients that also play a major part in your bone health.\u00a0But first: Let\u2019s look beyond the bare bones\u00a0A common misconception about your bones is that they\u2019re dead. (Not true!) Your bones are living tissue that\u2019s continually remodeled in phases\u2014resorption and formation\u2014to stay healthy and strong. In resorption, your body breaks down old and damaged bone with cells called osteoclasts; during formation, it does the opposite: Cells known as osteoblasts build new bone. This process of remodeling is incredibly important and any imbalances, like cells being broken down too fast, can increase the risk for certain health conditions related to bone loss.\u00a0\u00a0Image from the International Osteoporosis Foundation\u00a0Your bones have a dense network of blood vessels, nerves, and cells, and it\u2019s important to keep every part of this network healthy, so it can give your bones what they need to build and maintain mass and density.\u00a0Here are 6 nutrients we need to help keep your bones moving.\u00a0 Magnesium\u00a0Interesting fact: magnesium is the second most abundant mineral in cells\u2014and about 60% of it is stored in your bones (that\u2019s no small amount!). It\u2019s there for good reason, as magnesium has two active roles in bone health: It regulates a mineral called hydroxyapatite and helps convert vitamin D to a form that can assist with calcium absorption. You\u2019ll find magnesium in foods like pumpkin seeds, legumes and spinach, but cooking tends to reduce it significantly. For this and other reasons, about 48% of Americans don\u2019t get enough in their diet, according to a 2013 \u2013 2016 analysis.\u00a0\u00a0Adding a magnesium supplement to your daily regime can help fill this gap.\u00a0Magnesium glycinate\u00a0may be preferred since it is easier to absorb than some other forms and has fewer side effects like diarrhea, according to research.\u00a0\u00a0 Vitamin K\u00a0This one might be surprising, as vitamin K is typically known for its role in blood clotting. Research shows that vitamin K helps manage resorption of osteoblasts (cells that build new bone). Your body also relies on vitamin K to build and activate certain proteins like osteocalcin, which binds calcium to bones, giving them their strength and flexibility. Of the 3 forms of vitamin K, vitamin K2 is considered the all-star\u2014the most effective for bone health. It\u2019s found in foods like natto, sauerkraut, and beef liver.\u00a0Good news: for postmenopausal women taking a bisphosphate medication to slow bone loss, there\u2019s growing evidence that taking vitamin K2 with your medication has better results, preventing fractures and supporting bone health.\u00a0 Vitamin A\u00a0Vitamin A plays a vital role in our vision, reproduction, immunity, and cellular health. Though more research is needed, it\u2019s also believed to support your bones\u2014particularly in the hip, thigh, and lower back. So if you\u2019re interested in bone health, it might be worth seeking out.\u00a0\u00a0There are 2 forms of vitamin A you can obtain from your diet: retinol and carotenoids. Retinol, the active form of vitamin A, is the easiest for your body to absorb and use right away. It\u2019s found in animal-based foods like whole milk, animal liver and eggs. Carotenoids, which your body has to convert to activate, can be found in plant-based foods like carrots, leafy greens and sweet potatoes.\u00a0Regardless of which you choose, remember that getting too much of a good thing isn\u2019t always better. Research shows that excessive amounts of vitamin A can actually have the opposite effect on your bones, increasing risks for hip fractures. So if you opt for a vitamin A supplement, it\u2019s best to stay within the recommended daily dose, unless your doctor says otherwise.\u00a0 Protein\u00a0Your bones are made of four things: minerals, lipids (fats), water and protein. That last one, protein, falls into two categories: collagen and non-collagen. Collagen, the main protein found in your body, plays a vital role in supporting the strength and structure of your bones, while non-collagen proteins support them with signaling and movement. For this reason, eating protein is vital to your bone health.\u00a0\u00a0But before you start heaping your plate with steak, be sure to consider the quality and amount of protein you are consuming\u2014more isn\u2019t always better. In extreme amounts, protein can actually damage your bone health by causing calcium to be excreted in the urine, according to a review in The American Journal of Clinical Nutrition. In general, it\u2019s best to aim for moderate protein intake: 1-1.5 grams per kilogram of body weight per day.\u00a0\u00a0 Phosphorus\u00a0Phosphorus is a mineral involved in producing energy, bone growth, and bone mineralization. It\u2019s often used as a food additive and preservative, so it\u2019s easy to get enough of it in your diet\u2014and in fact a lot of people to get too much. Excess levels can leech calcium from bones and worsen bone health, so keeping phosphorus at the right level is extremely important.\u00a0If you\u2019re trying to lower your phosphorus levels, be mindful about how much processed foods you\u2019re eating. Avoid inorganic phosphorus as a preservative, and choose protein-rich, whole foods like soybean, meat and eggs.\u00a0 Potassium\u00a0If you love cereal, sugar, high-protein and processed foods\u2014and tend to avoid fruits and vegetables\u2014I have bad news: Your diet might be too acidic. The acid-ash hypothesis suggests that the high acidity may be weakening your bones. The good news is, there\u2019s a way to fight back: potassium citrate and other alkaline potassium salts are thought to counteract that acidity and protect against bone loss. It\u2019s possible that this is a result of potassium\u2019s role as a kind of buffer that keeps your body at a healthy pH between 7.35 and 7.45\u2014but whether this is the explanation behind potassium\u2019s apparently positive effect on bones is still being researched.\u00a0\u00a0About Ruby\u00a0Ruby is a registered pharmacist, board certified-medication management specialist, and personal chef. She believes that whole health creates more vibrant living and is a strong advocate for integrative wellness.\u00a0\u00a0Do you have questions on how you may benefit from supplements? Reach out to one of our experts, or take Persona\u2019s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.\u00a0\u00a0This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.\u00a0\u00a0\u00a0\u00a0","protected":false},"excerpt":{"rendered":"<p>Remember the campaigns: Got milk? Or Milk does a body good? If you\u2019re like me, you probably had a glass of milk a day as a kid to help you grow tall and keep your bones strong. Even now, when you think about nutrients to support","protected":false},"author":73,"featured_media":15075,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[1829,683,1893,1911],"tags":[],"class_list":["post-14949","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-prenatal","category-womens-health","category-wellness-journey","category-wellness-journey-womens-health"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/posts\/14949","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/users\/73"}],"replies":[{"embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/comments?post=14949"}],"version-history":[{"count":4,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/posts\/14949\/revisions"}],"predecessor-version":[{"id":15621,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/posts\/14949\/revisions\/15621"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/media\/15075"}],"wp:attachment":[{"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/media?parent=14949"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/categories?post=14949"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/tags?post=14949"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}