Are there other nutrients that are important? Absolutely!
When you consider all the nutrients we need to maintain optimal health of the whole organism, it makes sense that (for the most part) what is good for the body is good for the bones, and this is true to a major extent. There are, however, exceptions. We’ll go into this more soon. But other nutrients that aid bone health directly or perhaps less directly are important too.
Though many get higher amounts of vitamin A when using Cod Liver Oil, especially during the Follicular phase of Seed Cycling, other days may be less, but vitamin A is important for the bones all the time. But not too much of it.
Vitamin A is important for the bones indirectly in that it helps boost and maintain the immune system. (20) But it also affects bones directly. It was shown in laboratory studies that retinoic acid (which the body makes from vitamin A) stimulates osteoclasts but suppresses osteoblasts. That’s why even mild excesses of vitamin A appear to increase the risk of fracture. But in a study of men, it was found that a deficiency of vitamin A is also linked to an increased likelihood of fracture. So it’s important to make sure you get some in your diet each day or every two or three days, but not too much. A 4-year study of 958 men and women found that the average daily consumption of 2,000 to 3,000 IU per day (600 to 900 mcg) was associated with the highest bone mineral densities.
Most meat and some fish are high in vitamin A. Beef liver has over 30,000 I.U. in just 3 oz., and almost 14,000 I.U. in 3 oz. of chicken. 1 cup of whole milk has 306 units, and 1 oz. of hard cheese has about 300 units. 1 medium egg has 84, and 1 tablespoon of butter has as many as 355 I.U. Fruits and vegetables don’t have true vitamin A but do have carotenoids that convert partially to vitamin A. (74) Fish oils are very high in vitamin A. Cod Liver Oil, Krill Oil, and other marine sources have vitamin A.
The “B” vitamins are also beneficial for bone health. B1 enhances the gastrointestinal tract and stimulates digestion. B2 plays a role in the electron transport system for cellular energy as well as in the processing of amino acids and fats, which aids in bone-building ability. It also has antioxidant properties that slow aging as well as benefit the digestive tract. B3 aids the digestive tract and the absorption of carbohydrates, proteins, and fats, making it essential in nutrition. Vitamin B5 stimulates physical growth and reduces fatigue. Building new bone takes work, and the more your body is able to maintain high levels of energy, the better it can build new bone. B5 also aids hormone stimulation, which enhances the hormones needed for bone growth. Vitamin B6 is significant to protein, fat, and carbohydrate metabolism, which provides the energy you need to grow new bone. It also helps in the synthesis of collagen. B7 helps reduce insulin resistance, which is thought to down-regulate blood-building mechanisms, and we know that osteocalcin levels are lower in type 2 diabetics. In addition, we know that insulin resistance is also caused by factors that cause bone resorption. (75) B9 is also important for bone health, and B9 deficiency has been shown to decrease bone density and increase the risk of fractures. In conjunction with a bone-friendly diet, folate suppresses bone resorption. Vitamin B12 may help support your bone health. Vitamin B12 helps with osteoblast activity. (20vb12) One study in more than 2,500 adults showed that people with a vitamin B12 deficiency also had lower-than-normal bone mineral density. (20). You can learn more about the family of B vitamins in this article, which includes information on interactions and more. Another nutrient considered a part of the B Vitamin family of vitamins is Choline. Low levels of choline have been associated with the acquisition of osteoporosis and an increased risk of fractures. 20b
Even Vitamin E gets in on the support of the bones, though indirectly through its high anti-oxidative nature, as it has a potency for repairing tissue. Vitamin E is also helpful for keeping hormones balanced. (20) However, while some vitamin E is good, like vitamins A and D, too much is not. (76) A recent study, published in the journal Nature Medicine, further suggests that too much vitamin E may even weaken your bones. (77)
CoQ10 is another nutrient that is important to bone health. Coenzyme Q, also known as ubiquinone, is a coenzyme family that is commonly found in animals and most bacteria. In humans, the most common form is Coenzyme Q₁₀ or ubiquinone-10. CoQ₁₀ is an antioxidant that helps protect cells from damage.
Typically, 90-200 mg of CoQ10 per day is recommended, though some conditions may require higher dosages of 300-600 mg. Ubiquinol Dosage For the first 2-3 weeks, 200-300mg per day is a recommended level to replenish the body’s ubiquinol levels. Later, a maintenance dose of 100-200mg per day should be enough. Co77b
Clean food sources for Co10 include Avocados, Broccoli, Nuts (Pistachio), Oily fish (Salmon and Sardines), Olive Oil, Organ meats, Poultry, including Turkey, and Seeds (Sesame). There are other foods with CoQ10, but they are not suitable for those trying to heal osteoporosis. (Co77c). However, because the average amount found in food, even in very large quantities, is less than the considered dosage, it is unlikely anyone would be able to consume enough of these per day to get the minimal amounts suggested. Therefore, supplementing would be reasonable.
CoQ10 supplementation can have some side effects, and one particular interaction those taking blood thinners need to be aware of: CoQ10 might make blood-thinning drugs, such as warfarin (Coumadin, Jantoven), less effective. This could increase the risk of blood clots. Other concerns may apply to those with high or low blood pressure, those receiving chemotherapy, or those who smoke. (78) Supplements can also lower blood sugar. (78b) It should also be noted that statin drugs can lower CoQ10 levels in the blood. (78c)
Creatine, as shown in at least one study, “has the potential to increase aging muscle mass, muscle performance, and decrease the risk of falls, and possibly attenuate inflammation and loss of bone mineral.” (1100) There are many foods high in creatine that would be the first choice to seek this nutrient before supplementing. (1101)
Maca also has benefits for addressing osteoporosis. Maca can be effective in the treatment of osteoporosis as well as relieve pain and stiffness in affected joints. It also enhances the functioning of bone remodeling by increasing the proliferation of osteoblasts, aiding in the formation of new bone tissue. (141) (142)
Phosphorus is also important to your bones. It’s found in bones, teeth, and the protoplasm and nucleus of every cell. The role of phosphorus is to build healthy bones and teeth (in combination with calcium). It aids in healthy digestion, eliminating toxins from the body, preventing fatigue and weakness, and helping to prevent osteoporosis. It is also beneficial for aiding digestion, protein metabolism, cell repair, and regulating hormones, such as those needed to build bone tissue. (47)
Sulfur (MSM) is also helpful as it works with vitamin C because your body uses organic sulfur to create new, healthy cells and connective tissue. (47)
Lysine “helps the body absorb calcium and reduces the amount of calcium that is lost in the urine. Since calcium is crucial for bone health, some researchers think lysine may help prevent bone loss associated with osteoporosis.” (47l)
Copper is another important mineral, though perhaps not so much as to be “essential”; however, it is vital to the extent that other nutrients rely on it, such as Collagen. Some studies (47J) (47K) (47L) have suggested that copper serum levels have shown an association with Osteoporosis. The basic conclusion is that moderate serum copper levels are critically important for bone health. Lower serum copper levels are significantly associated with decreased BMD in the total femur and femoral neck. Higher serum copper levels are significantly associated with increased total fracture, especially in men. What is critical about copper is that it is one of the five nutrients required to make collagen work. (Pg. 17) The (RDI) for adults 19+ years is 900 micrograms daily for men and women, with a UL (Upper Limit) of 10,000 mcg per day. (47M) However, as mentioned on the Zinc page, copper can be depleted with a zinc intake above the RDI and must be matched properly (see Zinc) for the proper ratio.
I also suggest
Seed Cycling
Because sex hormones are needed to build bone, Seed Cycling, which aids in the balanced production and distribution of hormones, can be an extremely important addition to your supplemental regimen. Even if women are no longer producing these hormones in their ovaries, the brain and adrenals are still capable of producing them. Following is a link to an article explaining what it is, the importance, method, and links for supplies, with a chart to copy, print, and follow. The link is below:
Naturally Better Bones 