Bone
Living tissue constantly remodeled; requires calcium, vitamin D, K2, magnesium, and collagen; stores minerals.
Bone is a living, dynamic tissue composed of: organic matrix (primarily collagen type I, providing flexibility), mineral phase (hydroxyapatite - calcium phosphate crystals, providing rigidity), and cells (osteoblasts build bone, osteoclasts break it down, osteocytes sense mechanical stress). Bone constantly remodels - osteoclasts remove old bone, osteoblasts lay down new.
This remodeling allows repair and adaptation to stress (Wolff's law - bone strengthens with use).
Nutrients for bone health
calcium (mineral component)
vitamin D (calcium absorption and bone cell function)
vitamin K2 (osteocalcin activation)
magnesium (crystal formation
hormone regulation)
protein/collagen (organic matrix)
phosphorus.
Weight-bearing exercise stimulates bone formation. Bone also serves as a mineral reservoir, releasing calcium when blood levels fall.
Metabolic Connections
Bone connects to 7 other pathways.
Major Minerals
Calcium
Calcium is the primary mineral in bone hydroxyapatite
Most abundant mineral in the body. Essential for bones, muscle contraction, nerve signaling, and blood clotting.
Magnesium
Magnesium is needed for bone crystal structure and hormone function
Essential mineral involved in 300+ enzymatic reactions. Required for ATP, muscle/nerve function, and blood pressure regulation.
Phosphorus
Phosphorus combines with calcium to form bone mineral
Second most abundant mineral in the body. Essential for bones, ATP, DNA, and cell membranes.
Vitamins
Vitamin D
Vitamin D regulates calcium absorption and bone cell function
Fat-soluble vitamin/hormone; regulates calcium, immune function, mood; synthesized from sun exposure.
Vitamin K
Vitamin K activates osteocalcin for bone mineralization
Fat-soluble vitamin for blood clotting and calcium metabolism; K1 from plants, K2 from fermentation and animal sources.
Vitamin K
Vitamin K activates osteocalcin for bone mineralization
Fat-soluble vitamin for blood clotting and calcium metabolism; K1 from plants, K2 from fermentation and animal sources.