Osteoporosis Treatments You Need To Know About

Vitamin K2 plays a crucial role in our health—it activates osteocalcin, a protein that helps direct calcium to our bones instead of letting it accumulate in soft tissues like arteries, the heart, or kidneys.[4] Pretty important, right?

Now, one of the best natural sources of Vitamin K2 is natto, a fermented soybean dish that's a staple in Japanese cuisine. But unless you're a big fan of natto and eat it regularly, chances are you're not getting enough Vitamin K2 just from your food. That’s where a Vitamin K2 supplement comes in handy, especially in the MK-7 form, to make sure you’re covering your bases.

The recommended daily intake of Vitamin K varies by gender. Women should aim for 90 micrograms (mcg) per day, while men should target 120 mcg [5].

Your body has 30 trillion cells. They all need Vitamin D. Without it, they can’t perform their essential functions. That’s why Vitamin D has been rightly heralded as the one vitamin that everyone should take. And yet, despite its importance only 1 in 2 Americans are getting enough of this essential vitamin. And that’s a problem for your bones…

That’s because Vitamin D helps your body absorb calcium from the food that you eat. Essentially it gets calcium in the door. That’s why studies show that people with low levels of Vitamin D are more likely to develop osteoporosis. [6][7].

You can get Vitamin D from three sources – sunshine, food, and supplements. Sunshine isn’t always practical, especially during the winter months. Food is almost impossible, you’d need to eat 4 tins of sardines every day! That’s why most folks take a Vitamin D3 supplement.

The vitamin D RDA for adults is 15 mcg to 20 mcg daily [8].

Vitamin C isn’t just for fighting colds. It plays a crucial role in the in the synthesis of collagen, which is the main structural protein found in bones. Collagen lays the framework for bone mineralization. So, without enough vitamin C, our body can’t produce enough collagen, which leads to weaker bones. [9]

Additionally, some research suggests that vitamin C may stimulate the production of osteoblasts, the cells responsible for forming new bone tissue, and inhibit osteoclasts, the cells involved in bone resorption. [10]

The RDA for vitamin C is 75 to 90 mg daily for adults. That's the bare minimum needed to avoid diseases like scurvy - so unless you’re an 18th century Brittish sailor you'll likely need a lot more! [11].

About 64% of your bones are made up of calcium. So it’s essential for keeping your bones strong and dense. [12].

Calcium also influences other factors that affect bone health. For example, calcium levels in your blood are closely linked to the activity of the parathyroid hormone (PTH). If your calcium levels drop, PTH reacts by pulling calcium from your bones to stabilize blood calcium levels, which unfortunately weakens your bones. Conversely, when there's ample calcium in your blood, PTH activity decreases, and your bones can absorb this excess calcium, which makes them stronger.[13].

You can find calcium in foods like milk, cheese, fish, soy, and spinach. But as you get older, your need for calcium increases, and it becomes harder to absorb this vital nutrient. That's where calcium supplements can be beneficial.

 But beware! Most traditional supplements are sourced from crushed rocks! These are hard to digest, and often have unpleasant side-effects. That’s why it's better to opt for a plant-based calcium supplement - it’s gentler on your body.

The RDA for calcium for adults is 1,200 mg [14].

If you want better bones, then you need more magnesium. A group of British scientists discovered a connection between a magnesium-rich diet and bone strength. Researchers followed 2,245 middle-aged men for 20 years. The men who ate magnesium-rich foods –– like leafy greens, oily fish, and even dark chocolate –– had a lower risk of suffering bone fractures than their magnesium-deficient counterparts.

In 2009, the European Food Safety Authority concluded that a cause and effect relationship has been established between the dietary intake of magnesium and maintenance of normal bones. This was confirmed by a 2021 review of 28 different studies that showed that having more magnesium in your diet can make your bones stronger and lower the chance of breaking them. [38]

And yet, despite its crucial role in bone health 1 in 2 Americans don't get enough magnesium [15]. This shortfall can have significant consequences for our bones. A lack of magnesium hinders bone growth, disrupts the balance and function of bone-building (osteoblast) and bone-breaking (osteoclast) cells, and ultimately leads to osteoporosis [16].

The RDA for magnesium for adults is 420 mg for men, and 320 mg for women [17].

Boron, used in ballistic vests, tank armor, and other types of protective armor is essential for strong and healthy bones. That’s because it helps metabolize the minerals integral to bone health, such as calcium, magnesium, and phosphorus.

It’s also involved in the metabolism of steroid hormones, particularly vitamin D and estrogen, both of which are crucial for healthy bone maintenance. Boron's role in metabolizing these hormones helps maintain their optimal levels, which is essential for bone growth and regeneration.

Furthermore, research suggests that boron can reduce inflammation and act as an antioxidant, which is crucial for protecting bone health, especially as we age [18].  

Dried apricots, red kidney beans, avocados, and walnuts are all rich food sources of boron.

Copper plays a critical role in the synthesis of collagen, a key protein in bones and connective tissue. It’s one of the things that give your bones their strength and shape! So, if your body doesn't get enough copper, it can't make enough collagen, leading to weaker bones.

Besides helping with collagen, copper is also part of the bone mineralization process. This is where your bones get their hardness and strength from minerals. It plays a role in linking up collagen and elastin (another protein in your bones), ensuring your bones are both strong and flexible.[19].

The RDA for copper is 900 mcg, with oysters, kale, shiitake mushrooms, and dried prunes all providing rich sources of this nutrient [23]. And while 900 mcg doesn’t sound like much as many as 1 in 4 Americans aren’t getting enough of this essential nutrient. [39]

Research has found that when postmenopausal women take manganese supplements along with calcium, copper, and zinc, they see a bigger improvement in bone health compared to just taking calcium alone [20].

So, how does manganese do this? It serves as a cofactor for several enzymes involved in the bone-building process. It helps with bone formation, supports the production of vital components of the bone matrix, aids in the absorption of calcium, and contributes to the overall metabolism and maintenance of bones.

 The adequate intake for manganese is 2.3 mg for men, and 1.8 mg for women [21].

Cooked mussels, hazelnuts, pumpkin seeds, and whole grains are all rich food sources of manganese.

According to studies, silica stimulates collagen synthesis – which strengthens connective tissues. It also promotes osteoblast activity. These are the cells that build healthy new bones.

That’s why a 2003 study found that a higher silica intake was linked to a 10% increase in bone density, especially in the cortical bone of hips in men and premenopausal women. This research also suggests benefits for trabecular bone, the spongy interior of bones. [22].

Leeks, garbanzo beans, strawberries, and rhubarb are all rich food sources of silica.

If you don’t have enough nickel in your diet it can affect the distribution and function of other nutrients in the body – including calcium. Furthermore, research suggests that nickel plays a role in the enzymes involved in bone remodeling. This means adequate nickel is essential for your bones to rebuild themselves properly [23].

Pure cocoa powder, cashews, spinach and red kidney beans are all rich food sources of nickel.

Around 85% of your body's phosphorus lives in your bones, where it works alongside calcium to strengthen and build the integrity of your bone tissue [24]. Additionally, phosphorus is vital for cartilage formation – the tissue that cushions joints and prevents them from rubbing together [25].

So, if you want stronger bones and healthier joints consider adding 700 mg per day to your diet. [26].

Phosphorus is found in various foods, including milk, salmon, cheese, lentils, chicken, beef, and cashews.

Studies show selenium may reduce the risk of osteoporotic fracture [28]. It’s all thanks to selenoproteins. These special proteins, which need selenium, help keep your bones in balance. They prevent osteoclasts, the cells that break down bone, from working too hard. This means your bones can stay stronger for longer [29].

The RDA for selenium is 55 mcg for adults. Sunflower seeds, shellfish, poultry, and eggs are all rich food sources of selenium [30].

Strontium does something that no other mineral can do. It naturally accelerates bone-building. What's unique about strontium is that it works in two ways at once. First, it encourages your body to create new bone. At the same time, it slows down the loss of old bone. This dual action means your bones don't just get stronger; they get stronger faster! [31].

Carrots, barley, peas, and mollusks are all rich food sources of strontium.

In laboratory experiments, a compound called vanadate, abundant in vanadium, demonstrated remarkable capabilities. It not only stimulated the growth of bone cells but also enhanced the production of collagen. Collagen is a foundational element for bone strength and flexibility, underscoring the importance of vanadium in maintaining strong bones.

But that’s not all. Recent studies have found that vanadium can also help promote bone health without any negative side effects.[32] [33].

Mushrooms, spinach, black pepper and wine are all rich food sources of vanadium.

If you're looking to build and maintain strong bones, you may want to add more zinc to your diet. That’s because zinc is an essential mineral that plays a crucial role in bone metabolism by acting as a cofactor for specific enzymes.

 Here's how it works: Zinc plays a vital role in regulating osteoblast cells (the bone builders) and curbing the activity of osteoclasts (the bone breakers). The result? Your bones become stronger and more resilient [34].

 The RDA for zinc is 11 mg for men and 8 mg for women [35]. And yet, despite its key role in supporting bone metabolism, 4 in every 10 elderly Americans aren’t getting enough of this essential mineral in their diet. [40]

 Wheat germ, spinach, beef, and lamb are all rich food sources of zinc.