Bone Health
Your living scaffold. Bones aren't static—they're constantly being broken down and rebuilt. Bone health requires calcium, vitamin D, K2, magnesium, and mechanical loading. Osteoporosis is preventable and often reversible with the right approach.
Key Bone Nutrients
Calcium
Main mineral in bone. 1000-1200mg daily. Food sources preferred. Not just about amount.
Vitamin D
Increases calcium absorption. 50-80 ng/mL optimal. Most are deficient.
Vitamin K2
Activates osteocalcin. Puts calcium in bone. MK-4 or MK-7 forms.
Magnesium
60% stored in bone. Part of bone matrix. Converts D to active form.
Boron
Trace mineral. Reduces calcium loss. 3-6mg daily. Prunes are good source.
Silica
Collagen formation. Bone matrix. Bamboo extract, horsetail.
Lifestyle for Bone Health
Weight-Bearing Exercise
Walking, running, jumping. Bones need load to build. Use it or lose it.
Resistance Training
Muscle pulls on bone. Stimulates growth. 2-3x per week minimum.
Balance Training
Prevents falls. Falls cause fractures. Tai chi, yoga, single-leg stands.
Avoid Excess Alcohol
Alcohol interferes with bone building. Increases fracture risk. Moderation key.
Don't Smoke
Smoking destroys bone. Reduces blood flow. Major risk factor.
Adequate Protein
Bone is 50% protein by volume. Collagen matrix. 1g/kg body weight minimum.
Testing & Monitoring
DEXA Scan
Gold standard for bone density. T-score comparison. Baseline after 50.
Vitamin D Level
25-OH-D blood test. Optimal 50-80 ng/mL. Foundation for bone health.
PTH
Parathyroid hormone. If high, pulling calcium from bone. Check with vitamin D.