A-Z bone health Articles

Calcium is an essential mineral for health as it is required both for building bone density and for maintaining electrolyte balance in the body. There are a number of different forms of calcium available, each with different ability to be absorbed and utilized by the human body. AlgaeCal is a proprietary bone building supplement made from an extract of a South American algae called Algas calcareas™. When this form of calcium is combined with other bone building minerals and vitamin D in the patented AlgaeCal formula, it has been shown to improve bone density over the course of one year of supplementation.

Normal Loss of Bone Density

Bone density peaks around the age of 20, and then begins to decline from that point onward, throughout our lives. Research has found that depending on age and hormone status, the average female over 40 loses between 0.5% and 1% of her bone density each year, with potentially larger losses occurring after menopause (potentially around 2% yearly). In men the numbers are around half what we see in women for corresponding age groups. The measurement of bone density is used to calculate fracture risk and to diagnose osteoporosis.

Ways To Increase Bone Density

Most calcium supplements are targeted at simply helping to prevent further loss of bone density, and hope to hold the body at the current bone density level. Even with regular calcium supplementation with normal calcium sources, bone mineral density tends to decrease by 0.1% over the year. AlgaeCal goes above and beyond normal calcium supplements by actually increasing bone mineral density by an average of 1.3% over one year of supplementation when combined with 1000IU of vitamin D. So, AlgaeCal not only stops bone loss, but can actually help you to once again regain lost bone mass.

How Does Algaecal Support Bone Health?

The research on this particular supplement is still quite new, so there is much that is not yet understood. It is believed that the calcium extracted from algae is better absorbed in our digestive tracts and thus more available for our body's use. Some test-tube research on bone cells soaked in different forms of calcium found that the AlgaeCal form allowed for increased cell activity and calcium absorption relative to other forms of supplemental calcium. It is thought that like many other nutrients, the plant form of calcium, coming from a "whole food" source is more absorbable than the mineral-based forms. When the plants absorb the nutrients from mineral sources, they alter them to make them more bioavailable. In addition to this increased absorbability, other bone-building vitamins and minerals have been added to boost the effect of this active calcium.

Algaecal Supplements & How To Take Them

According to the maker of this particular supplement, and going along with their research results, the recommended dose is 750mg of calcium from AlgaeCal bone health supplement daily combined with 1000IU of vitamin D. That was the dose that created a 1.3% increase in bone density over the course of one year. Be sure to dose according to the calcium content of the supplement, and not its total weight. Many AlgaeCal supplements will already contain vitamin D to ensure benefits to bone health. If it does not, be sure to get at least 1,000IU of vitamin D as well. In general it is a good idea to take calcium supplements away from food to avoid blocking absorption.

Adults have 206 bones, which are constantly being renewed and remodelled. Bones perform several important roles in the body. They're a framework that supports the body and protects soft organs. They are an essential part of movement because they form attachment points for muscles. Bone structure and muscle attachment determine how the body moves. Most people do not think about bone health until they are in their later years. This is a mistake. Significant bone density increases usually occur only before age 30. For the remainder of our lives, the goal is simply to maintain the bone density we already have so we don't develop osteoporosis. Luckily, there are lifestyle, diet and supplements protocols that can support bone health. 

What Makes Up Bone?

The bone matrix makes up most of the bone. It contains both organic and inorganic components. Although we all picture bone as a block of mineral, the vast majority of bone is actually an organic (living) framework. The organic matrix contains type 1 collagen and glycosaminoglycans. Calcium and phosphate strengthen this framework. Osteoblasts and osteoclasts continuously build and break down bone. Osteoblasts build new bone, while osteoclasts break down old or damaged bone. Bones constantly remodel throughout adulthood. About 20% of adult bone undergoes remodeling at any time. The body replaces up to 7% of bone mass each week. This helps to keep our bones strong and new. In addition to their outer structure, the long bones of the body also contain an inner core of bone marrow that produces blood and immune cells.

Mineral and Vitamin Supplements Storehouse

Bones are important storehouses of vitamins and minerals in our bodies. We are all familiar with the ability of bone to store calcium, but did you know that they also store protein, magnesium, phosphorus, vitamin D, and potassium? In times of depletion in the rest of the body, the bone is broken down to release these nutrients for use by the body's cells.

The Importance of Balanced pH Levels For Bone Health

The body's Acid/Alkali balance plays an important role in bone health. Our body requires being kept at a very stable pH, but acid is produced in the body through normal metabolic processes.

Calcium is the body's major buffering agent and is taken from the bone when our intake of calcium is insufficient. Many people are acidic because they use substances that must be buffered by the body. Eliminating the use of caffeine, tobacco, and carbonated drinks decreases the acidic load on the body. Stress also increases acidity and may be a factor in bone loss.

Unhealthy Bones & Osteoporosis 

Osteomalacia is a condition in which the bones are weakened, and in severe cases, the weight-bearing bones may be deformed (Rickets). There is a normal amount of bone structure present, but it is not sufficiently mineralized. Eating a well balanced diet that provides sufficient amounts of protein, calcium and trace minerals can rectify this problem. Osteoporosis, on the other hand, is a loss of bone density. There is less bony matrix present because more bone is being broken down than is being produced.

What Lifestyle Remedies & Supplements Support Osteoporosis?

Diet for Boosting Bone Health

A healthy diet, with sufficient protein intake, is one protective factor against bone loss. Dietary deficiencies of protein cause bone loss because the bone has to be broken down to free protein for the body's use. Ensuring adequate protein consumption can prevent this needless loss. Good dietary protein sources are: lean meats, fermented dairy products and legumes. If you cannot consume enough protein in your diet, be sure to supplement with protein powder or amino acid complex if you cannot consume enough protein. Be sure to eat plenty of fruits and vegetables, and try to have them raw or lightly steamed to prevent nutrient loss. Drink filtered or spring water. If you drink reverse osmosis or distilled water, be sure to replace the missing minerals with a supplement.

Exercise and Bone Health

Exercise is incredibly important for bone health. When we do any weight-bearing exercise, tiny fractures occur in our bones, which are then repaired naturally by the body. The body sends osteoclasts to the site of the fracture to remove the damaged bone and then sends osteoblasts to create new, healthy bone at the site of the damage. New bone is stronger and denser. If one were to rely completely on diet and supplements alone, their bone health and density would suffer. In space, astronauts lose bone density because of the lack of weight stress that is being put on their bones!

Vitamin D Supplements For Osteoporosis Prevention

Vitamin D helps bring calcium into the bones. It is one of the fat-soluble vitamins that are poorly absorbed through the digestive process as we age. In areas away from the equator, skin production of vitamin D is limited during certain times of the year. Eating vitamin D rich foods like fish and egg yolks, and taking vitamin D supplements, will help to maintain your bone density.

Vitamin K Supplements For Osteoporosis Prevention

Vitamin K helps the body create the protein framework for bone building. One famous study (called the Framingham Heart Study) found that those with higher vitamin K intake had a significantly lower risk of hip fracture than those with lower levels. In fact, high intakes of vitamin D, in the absence of sufficient vitamin K, can actually increase the risk of fracture. The type of vitamin K beneficial for bone health is vitamin K2, and vitamin K1 has not been found to have the same benefit.

Strontium Supplements For Osteoporosis Prevention

More recent research has found that strontium is a mineral that has been shown to improve bone mass and mineral density. The dosing is extremely important as excessive intake can actually cause strontium to replace calcium in the bone matrix, actually making it weaker.

Other Supplements & Nutrients For Bone Health

In addition to calcium, phosphorus, vitamin D, vitamin K, and strontium, bone health requires a number of other nutrients. Some of these are: manganese, copper, boron, iron, zinc, silica, vitamin A, vitamin C, and the B vitamins. Although they are not directly incorporated into the structure of bone, they are required by the osteoblasts that create bone growth.

Bone Benefits of Pregnancy

During pregnancy, the mother's high metabolic state allows the building of her own body tissues as well as those of the fetus. This is a time (after age 30) when a woman can actually make improvements to her bone density. The important thing to remember is that only excess nutrients will be used this way. If the mother is malnourished during pregnancy, then nutrients will be stripped from the body, including the bones.

Boron is a mineral that is needed in small amounts by the body and is therefore called a trace mineral. It is needed for the normal growth and renewal of bone and muscle. A boron supplement supports bone growth by aiding in the conversion of vitamin D into its active form. Vitamin D then regulates the uptake of bone building minerals in the intestine and oversees the cells that regulate the process of bone renewal.

Key Benefits of Boron Supplements

• Helps Keep Calcium & Magnesium Levels Balanced
• Supports Normal Functioning of Muscles
• Facilitates Production of Hormones (ie. estrogen and testosterone)
• By Supporting Estrogen Production, It Enhances Activity of Bone-Building Osteoclasts
• By Supporting Testosterone, It Increases Body’s Muscle Building Abilities

Who Would Benefit From Taking A Boron Supplement?

Boron is commonly recommended by natural health care practitioners for osteoporosis, osteoarthritis and rheumatoid arthritis.

Boron Supplement Varieties: Formats, Potency & More

In Canada the use of boron supplements was recently approved for sale. It is difficult to find boron in multivitamin/mineral supplements or bone supporting formulas, but a few do exist. Boron may also be available as a single mineral in tablet form.

Chelated or citrated boron supplements are easier for the body to use. Chelated simply means that boron is bonded to a protein molecule, for example aspartate or glycinate, and citrated means that boron is bonded to a citrate molecule. Both processes enhance boron’s absorption in the intestinal tract.

Cautions & Considerations

Boron is not depleted by conventional medication nor are there any reported drug-nutrient reactions with boron.

Calcium is an important mineral for the optimal functioning of many bodily systems and is a building block for your bones and teeth. Calcium also provides benefits by protecting the body from heavy metal toxicity by competing for absorption against lead. Calcium ions are involved, at the cellular level, with the folding structure of the RNA and DNA molecules and the activation of enzymes for the metabolism of fats. Your nerves also use calcium for the proper transmission of impulses, and your muscles use calcium to contract and relax.

In addition, calcium lowers cholesterol by inhibiting plaque formation and lowers blood pressure by ensuring the proper functioning of the arterial muscles. This mineral is commonly recommended by natural health care practitioners for osteoporosis, osteoarthritis, cardiovascular disease, PMS, pregnancy, cancer prevention, nervous disorders, muscle cramps and insomnia.

Symptoms of Calcium Deficiency

Deficiency of calcium can occur because of insufficient dietary intake or because of increased loss caused by negative conditions within the body. The standard North American diet is high in protein, fat, sugar and phosphorus from the consumption of meats, refined grains, junk foods, salty foods, alcohol, coffee and soft drinks. Not only is this diet low in calcium, but it also leads to a disruption of the acid/base balance with a shift towards acidity, and the body is forced to buffer using calcium. The calcium drawn out of the bones to be used as a buffer in the bloodstream is then lost in the urine. This can also be caused by some medications, or when the body is in a state of inflammation, like with inflammatory conditions such as rheumatoid arthritis or lupus. 

If calcium is deficient, toxic lead is absorbed by the body and deposited in the teeth and bones. The muscles in the body use calcium for contraction and deficiency can result in painful muscle spasms. Similarly, the heart uses calcium in its contractions, so deficiency can lead to arrhythmias. Deficiency of calcium also causes bone and joint diseases such as osteomalacia, osteoporosis and osteoarthritis. It also leads to poor growth and poor bone density in children (Rickets).

Different Types of Calcium & Their Health Benefits

There are different ways that calcium can be delivered to the body. Many products that contain calcium have less absorbable forms, such as calcium carbonate. Chelated or citrated calcium supplements are easier for the body to use and can be taken with or without food. Chelated simply means that calcium is bonded to a protein molecule, for example, aspartate or glycinate, and citrated means that calcium is bonded to a citrate molecule. Both processes enhance calcium's absorption in the intestinal tract. At the same time, the greater size of the resulting molecules decreases the amount of calcium per dose unit when compared with simple calcium carbonate. 

Let's explore the types of calcium commonly found in supplement form. 

Calcium Carbonate

Calcium carbonate is not the best calcium source because it must be taken with food for proper absorption, and its basic nature may interfere with proper digestion, which requires acidity from stomach acid. Additionally, up to 40% of people over the age of sixty have chronic stomach inflammation that prevents the breakdown of calcium carbonate.

Coral Calcium Health Benefits

Coral calcium is a naturally occurring calcium found in complex with magnesium oxide in a 4:1 ratio (calcium: magnesium) as well as many other minerals. Two types of coral calcium exist, fossilized and marine. Fossilized coral is farmed after it floats to the top of the ocean while marine grade is live coral that is vacuumed from the ocean floor. There is a debate between the makers of both types as to which is better with no clear winner emerging. One must consider the ecological effect of both processes when purchasing coral calcium. Ensure that your supplement is tested for contaminants since the coral is farmed from the ocean. Even after purification coral calcium contains minute amounts of heavy metals and should not be consumed by pregnant or nursing women.

Microcrystalline Hydroxyapatite Compound (MCHC)

MCHC is sourced from animal bones (usually cows or sheep) and contains a significant amount of calcium, along with other minerals required for proper bone formation. Some practitioners believe that this is an optimal calcium form because it contains all of the other substances that naturally occur in the bone. Like most animal-derived products, it is important to ensure the quality of the supplement and the conditions under which the animals have been raised. To minimize the chance of contamination with heavy metals or disease agents like the prions that cause "Mad Cow disease" (BSE), choose supplements from countries such as New Zealand.

D1-calcium-phosphate

D1-calcium-phosphate is used in some low-end supplements and should be avoided. This form of calcium actually inhibits the absorption of other minerals in a mineral complex and is insoluble. The calcium in antacids, when taken in a therapeutic amount, neutralizes stomach acid. They are not recommended as a calcium source because, without stomach acid, the calcium cannot be absorbed.

AlgaeCal Calcium Health Benefits

One source of calcium comes from a South American algae named Algas calcareas, which is incorporated into a proprietary bone-building supplement. This particular supplement has been shown to not only slow bone loss, but actually increase bone density over time.

How To Take Calcium Supplements

Calcium supplements are best taken in small doses throughout the day because the body can only absorb 500mg at one time, no matter how large an amount each dose contains. However, if you are using calcium for its relaxation properties it is beneficial to take a larger dose before bed, especially when combined with magnesium.

Co-Supplementation

Lysine is an amino acid that is needed for calcium absorption. It can be taken in supplemental form or through foods such as cheese, eggs, fish, lima beans, milk, soy products and brewer's yeast. Calcium absorption is also increased by combination with magnesium and vitamin D. In general, the recommended ratio is 2:1, calcium: Magnesium with an associated dose of Vitamin D (this dose varies widely from 100 – 1000IU).

Cautions & Considerations of Calcium Supplements

Calcium and Kidney Stones

Research has proven that calcium supplementation does not cause kidney stones. Instead, it has been found that excessive intake of foods high in oxalic acid (cashews, almonds, beet greens, spinach, cocoa and soybeans) binds with calcium present in the body to create calcium-oxalate kidney stones. These foods also bind calcium in the intestine and prevent its absorption. This can be prevented by decreasing the above-mentioned foods in the diet while supplementing with calcium.

Calcium Benefits On Pregnancy

Pregnant women should ensure adequate calcium intake so that the body does not have to pillage its own bones to provide sufficient calcium for the fetus. Calcium also protects against the development of preeclampsia, a hypertensive condition in pregnant women. Coral calcium should be avoided during pregnancy because it may contain trace levels of heavy metals.

Important Information & Potential Contraindications

Calcium can interfere with the effects of calcium channel-blocking heart medications, tetracycline, thyroid hormone, some anticonvulsants and steroids. Calcium is depleted by the use of Phenobarbital and diuretics. Calcium and iron bind together and prevent the absorption of both minerals therefore iron and calcium supplements should be taken at different times. Calcium also competes for absorption with zinc, phosphorus and magnesium. Balance your supplemental calcium intake with 50mg of zinc daily. Insufficient vitamin D intake also hinders calcium absorption and should be supplemented in the elderly and by those who live in the northern latitudes.

Manganese is a trace mineral, meaning it is only needed in tiny amounts by the body. Trace minerals are important for overall health and manganese contributes to many health benefits. Let's explore this supplement's advantages for good health. 

Key Health Benefits of Manganese

Manganese is used to speed up chemical reactions in the body that involve energy production, fat metabolism and protein metabolism. Because it breaks down fats and proteins, it is useful for supporting those with diabetes, when fat and protein are often called upon as an energy source for the cells.

It is also part of synthesising bone, cartilage and joint fluid. Manganese helps to calm the nervous system, in conjunction with the vitamins of the B complex. Manganese benefits red blood cells by being a component of their antioxidant defences, through the enzyme superoxide dismutase (SOD). Manganese is used by natural health practitioners for a variety of conditions including epilepsy, diabetes, iron-deficiency anemia, and osteoporosis.

Shopping For Quality Manganese Supplements

Chelated manganese supplements are usually found in health food stores. Chelated simply means that manganese is bonded to a protein molecule, for example, aspartate, glycinate, gluconate, picolinate, etc. Manganese is found in tablet form.

Large doses of calcium and phosphorus inhibit the absorption of manganese. Manganese is also not absorbed well when it is taken with high-fibre foods and foods containing phytic acid (legumes), milk and meat.

Potential Side Effects & Considerations

The symptoms of manganese toxicity include tremors, muscle spasms, hearing problems, mania, insomnia, depression, loss of appetite, headaches, irritability, weakness, and mood changes. If you experience these symptoms it is advised to stop taking these supplements and see a health care practitioner if necessary. 

Bone loss is a major concern for both women and men, but more so for women (due to hormonal factors), who generally lose more bone mass than men. Your bones need to be given adequate levels of the nutrients that they need to repair themselves. When you are deficient (or due to other aggravating factors), loss of bone mass results. Let's explore ways to provide osteoporosis support to keep your bones healthy. 

What is Osteoporosis?

Clinically, osteoporosis is a loss of bone density that surpasses the amount that normally occurs due to aging. The spine and hips are the most vulnerable areas. Women are most commonly affected, especially after menopause, when they lose the protective effect of estrogen. As the bones become brittle, they fracture and collapse more easily. The degeneration results in pain and decreased mobility.

Key Causes of Osteoporosis 

Osteoporosis is caused by a number of factors, including:

• Sedentary lifestyle
• Lack of minerals
• Hormonal changes
• Hypothyroidism
• Smoking
• High protein diet
• Alcohol intake
• Caffeine intake
• Stress

Long-term use of the following medications also decreases bone density: antacids, blood thinners, diuretics, anti-seizure medication, ulcer medication and all corticosteroids.

Osteoporosis Support

Conventional Treatment

Osteoporosis is treated conventionally with several medications. Bisphosphonates inhibit bone resorption. Calcitonin prevents further bone loss but can cause kidney stones. Raloxifene acts like an estrogen to help to maintain bone density. Synthetic hormone replacement is also used to prevent bone loss. All of the medications have potential side effects.

Nutritional Support

Natural support for osteoporosis involves the use of diet, supplements and physical therapies to maximize the body’s use of nutrients and minimize factors that cause the body to move nutrients out of the bones.

Supplements

Nutritional supplements support bone health in four key ways:

• Supply absorbable calcium
• Provide nutrients that improve calcium absorption and bone uptake
• Help maintain a healthy alkaline pH
• Support healthy hormone balance

Effective osteoporosis support starts with adequate calcium intake. Many practitioners recommend 1,500mg of calcium and 750mg of magnesium daily. Calcium citrate and calcium chelate absorb more efficiently than calcium carbonate. The chelate type binds calcium to protein, and citrate binds calcium to citric acid.

People with diagnosed osteoporosis may benefit from calcium microcrystalline hydroxyapatite (CMHA). This form matches the calcium found naturally in bone.

Several nutrients improve calcium utilization. Key nutrients include:

• Magnesium
• Zinc
• Silica
• Manganese
• Copper
• Boron
• Potassium

Magnesium and zinc support absorption. Boron and silica help incorporate calcium into bone tissue.

Maintaining an alkaline environment also supports bone health. Excess acidity can increase mineral loss from bones. Green food supplements and potassium-rich foods may help support a healthy pH balance.

Hormones strongly influence bone density. Estrogen and testosterone help maintain bone mass and calcium retention.

Women may consider"

• Dong quai
• Soya isoflavones
• Vitex

GLA from primrose or borage oil may help support healthy progesterone balance.

Men may consider tribulus terrestris to support healthy testosterone production.

For osteoporosis support, eat calcium-rich fods such as leaft greens, seaweed, eggs, shellfish, figs, whole grains, and fermented dairy. Include vitamin D sources like cold-water fish, egg yolks, and cod liver oil. Consume magnesium-rich foods such as oats, rye, millet, cashews, vegetables, and seaweed. Limit coffee, soft drinks, and foods that may increase calcium loss.

Weight-bearing exercise and strength training increase bone density and should be a part of your daily routine.

Phosphorus is used for more biological processes than any other mineral. It is required for the production of ATP, the molecule which stores and transports energy in the cell. In the bloodstream, it is used as a buffer to maintain the body’s acid/base balance. This mineral makes up the backbone of DNA and RNA, our genetic material.

Key Benefits of Phosphorus

This mineral is used to make bones, and teeth and regulate muscle contraction and blood clotting. It performs these functions with other minerals including calcium and magnesium.

What To Look For In A Phosphorus Supplement

It is important for this mineral to be in proper balance with the minerals calcium and magnesium. The optimal ratio is 2 calcium:1 magnesium: 1 phosphorus. With all of these important functions, it is hard to believe that phosphorus rarely requires supplementation.

Phosphorus Supplement Varieties

These supplements are usually taken in the4=rough the use of bone meal. Available as a powder, tablet or capsule. Bone meal supplements with added vitamin D, for absorption, are superior. Ensure that the bone meal has been tested and is free of heavy metals, like lead, which tend to accumulate in the bones.

Small amounts of phosphorus may be added to calcium/magnesium complexes. This mineral is also contained in supplements of phosphatidyl choline and serine. These supplements are used because they build cell membranes and metabolize fats.

Potential Side Effects & Cautions

Deficiency of this mineral is rare because most foods contain it.

Excessive intake of phosphorus, most often from junk foods and carbonated drinks, is more of a concern because it interferes with calcium and magnesium absorption. It is a causative factor in calcium deficiency.

Individuals who are over forty have a decreased ability to excrete this mineral from the kidneys and are especially susceptible to calcium deficiency. Phosphorus is depleted by digoxin, antacids containing magnesium and aluminium, diuretics, mineral oil and colchicine.

What is Silica?

Silicon is the Earth's second most abundant element and a vital trace mineral for human health. It plays a key role in forming structural components of bone and connective tissues, such as collagen and elastin, which provide strength and elasticity to skin, blood vessels, and bones. Silicon is especially crucial in early bone mineralization and is concentrated in growth plates.

In the body, silicon is primarily present as silica, or silicon dioxide. This is a bioavailable form that supports collagen synthesis and connective tissue health. Natural health practitioners often recommend silicon for:

• Bone strength
• Cardiovascular health
• Brain health
• Potential to slow neurodegenerative aging

In essence, silicon becomes bioactive as silica, bridging the gap between the element and its beneficial roles in supporting structural and connective tissue in your body. 

The Difference Between Silicone & Silica

Not to be confused with silicone (the breast implant material), silicon is the inorganic mineral form of this atom, which is the type found in the soil. Silicon is commonly found bonded to oxygen in plants and animals, which is a form called silica or silicon dioxide. This is the organic and supplemental form that is available to our bodies.

Top Health Benefits of Silica

Strengthens Hair and Nails

When used topically, silica creams and gels are shown to benefit hair and nail strength. Supplementation thickens both hair and nails, and can be a simple way to solve problems with brittle growth. Unfortunately, if a deficiency was not the cause of the brittle hair and nails, silicon supplementation will not make a huge difference. If you do not see results in a few weeks, consult with your healthcare practitioner for other options.

Bone Formation

During your late teens and early 20’s, supplementing with silica can help to promote the synthesis of stronger bones. Unfortunately, this effect is only seen in growing bones, so there is less of an effect on bone health with silica supplementation in our later years.

Cognitive Protection and Aging

Silicon is thought to protect the body from aluminum accumulation. Silicon levels decline with age and a deficiency of silica may lead to degeneration of the vessels, bones and connective tissue that is commonly seen in the elderly. One 2008 study found that higher silica levels in water helped to reduce the risk of dementia by 11%.

Silicon and Wound Healing

There has been some recent research into the use of silicon gels in the treatment of wounds and burns to prevent excess scarring. The research is not conclusive, but this is an interesting area for further research.

How Can I Get More Silica?

It can be taken as a liquid or in capsules. Encapsulated silica supplements are usually made from the Horsetail herb, which naturally concentrates silica from the soil. Silicon is naturally abundant in the husks of grains and other high fibre foods, but is lost from foods during the refining process. Because this is only a trace mineral in the body, high doses are not necessary and may even cause problems. Stay within the recommended dosages.

What is Soy Protein?

Soy protein is a pure protein source that's highly versatile, derived from soybeans, and is processed using enzymes to remove fats and carbohydrates. This complete plant-based protein offers all nine essential amino acids the human body needs. This makes it an excellent choice for vegans, vegetarians, or anyone seeking a plant-based alternative to animal protein. Not only is this protein affordable, but it's also low in saturated fat and completely cholesterol-free. 

Commonly found in products such as tofu, tempeh, and soy milk, soy protein has become a staple in everyday diets and specialized fitness nutrition. Additionally, soy protein is known for supporting here health, improving muscle recovery, and offering a clean, sustainable protein source in a variety of nutrients. 

Benefits & Limitations of Soy Protein

Phytoestrogens and Menopause Benefits

This protein powder is quite bioavailable and has a biological value (BV) of 74. Soy also contains phytoestrogens (isoflavones), which can act on human estrogen receptors to help regulate hormone effects.

When estrogen levels are too high, phytoestrogens block the receptor to produce a minimal signal. When estrogen levels are low, the phytoestrogens can gently stimulate the estrogen receptors, helping to increase hormone-specific responses. This can be beneficial in women who are going through menopause, as it can help to increase their estrogen levels and reduce symptoms.

Limitations of Soy Protein For Body Building

As explained above, this protein contains phytoestrogens; therefore, it may not be the best source of protein for men seeking to gain a large amount of lean muscle mass. Muscle growth is supported by the male hormone testosterone, which competes with estrogen in the body. Introducing external estrogens, even in low doses, can interfere with bodybuilding. This is generally not a problem for the average man or woman seeking a general protein supplement, as the effects are not pronounced.

Types of Soy Protein

Although this protein is extracted from the soybean, each type is processed in different ways to create different products.

Concentrate

The concentrate form is about 70% protein and is effectively soy flour with the fat and carbohydrates removed. This form of soy protein is generally a food additive and is not used as a protein supplement.

Isolate

Soy isolate is a highly refined and purified form of soy protein with a minimum protein content of 90%.

Soy Sensitivity

Unfortunately, soy is becoming a more common food sensitivity. This may be due to genetic modification (GMO), so purchasing non-GMO products may help prevent this. Signs of food sensitivity are: gas, bloating, fatigue, irritability, dark circles under the eyes, skin rashes, and bowel changes. If these symptoms occur, consider switching to an alternate protein source.

How Can I Get More Soy Protein?

Soy can be incorporated into a variety of foods, including tofu and tempeh. It can also be found in protein bars, drink mixes, meal replacements, weight loss formulas, or as a plain powder. The powder can be mixed with water, juice or other fluids to create a shake, or can be added to cooking or baking to increase the protein in your food. The dose of protein powder depends on the percentage of protein by weight, as well as the individual's activity level and bodily requirements. People generally require 1 – 2 grams of protein for every kilogram of body weight. The lower end of this scale is for simply maintaining muscle mass with a sedentary lifestyle, while the higher end is for people looking to add significant muscle mass.

What is Strontium?

Strontium is an alkaline earth metal, naturally found in the same foods as calcium. This means your body absorbs it in a similar way. This essential mineral plays a crucial role in the development, structure, and function of the skeletal system. In addition to supporting strong bones, these supplements are becoming increasingly popular among those seeking to support bone density and reduce the risk of osteoporosis.

Health Benefits of Strontium

Strontium offers a range of health benefits, especially for bone and joint health. Let's delve into the most significant advantages. 

Bone Density Support

Research shows that strontium helps decrease bone resorption (breakdown) while stimulating osteoblastic activity, which boosts new bone formation. This dual action contributes to increased bone mass and mineral density, making it a valuable supplement for those at risk of osteoporosis. 

Postmenopausal Bone Health Benefits

As women go through menopause, declining estrogen levels lead to accelerated bone loss. Strontium supplementation has been linked to improved bone density in postmenopausal women. This may help offset the rapid bone loss that often occurs during this period. 

Oral Health Support

Emerging studies suggest this mineral may help reduce dental cavities. By being incorporated into tooth enamel, it may enhance the mineral strength of teeth and improve resistance to decay.

Supports Joint Health & Osteoarthritis

This mineral is also studied for its potential to reduce symptoms of osteoarthritis. It is believed to support the synthesis of proteoglycans. This is vital for structural cartilage regeneration, showing strontium may help reduce joint pain and stiffness. 

Beyond its dental and bone health benefits, this mineral is also being investigated for cardiovascular health, as it may support proper arterial function, and for its potential to aid in wound healing by promoting cell growth. 

Strontium Supplement Varieties

Strontium is normally sold on its own, as bone combination supplements tend to include calcium, and calcium has been shown to impair the absorption of strontium if they are taken together. To ensure proper absorption, it is recommended that this mineral is taken well away from food and other multi-mineral supplements, 2 hours before and after, if possible. This supplement is primarily available in capsules and in its citrate form for easier absorption.

Important Information

In excess, strontium has been shown to actually replace high amounts of calcium in bone, leading to bone weakness. Consult your health professional to be sure you are following the proper dosage instructions in terms of when and how much you are taking.

We've all heard about the relationship between calcium and bone health, but very few people know about the importance of Vitamin K. Vitamin K is one of the major nutrients required for the production of osteocalcin, which is the protein web-like structure upon which bone is built. Without the proper scaffolding framework, new bone cannot be properly assembled and will not have the correct structure or strength.

Forms Of Vitamin K

Vitamin K is a fat-soluble vitamin made in two naturally occurring forms, which are conveniently called Vitamin K1 and K2. The synthetic forms of vitamin K are known as K3, K4, and K5.

Vitamin K1 - Phylloquinone

Vitamin K1, also known as phylloquinone, is found in green leafy vegetables such as kale, spinach and broccoli, as well as fruit like avocado and kiwi. It is also found in vegetable oils, such as canola, soybean and olive oils.

Vitamin K2 – Menaquinone (MK)

Vitamin K2 has many subtypes characterized by the number of side-chains (isoprenoid units) they contain. The two most common subtypes are menaquinone-4 (MK4) and menaquinone 7 (MK7). The MK4 form of vitamin K2 can be converted from vitamin K1 by certain tissues in our body, such as the testes, pancreas and arterial walls. The MK7 form, on the other hand, requires certain species of bacteria present in the gut to convert vitamin K1. The role MK7 form of vitamin K has not yet been determined, although it has been found to alter proteins in bone structure. MK4 has been shown to decrease the risk of fractures by up to 87%. Vitamin K2 has been shown to prevent bone loss and/or fractures in a variety of circumstances, including postmenopausal osteoporosis, anorexia nervosa, and corticosteroid use.

Vitamin K3, K4, K5

Menadione (Vitamin K3) is a synthetic molecule that has been shown to have vitamin K activity in the body. Larger doses of vitamin K3 have been shown to be toxic in humans, and in North America, human supplements have been banned. Vitamin K4 is only used by prescription for specific clotting disorders, and vitamin K5 is not used at all.

Health Benefits of Vitamin K

Building Bones

Simply put, by enhancing osteocalcin, Vitamin K attracts calcium to bone tissue, playing a role in the formation, remodeling and repair of bone. This is especially important for menopausal women or those with a history of osteoporosisin their family. Osteoporosis is the term used to describe a low mineral bone density or bone mass due to a progressive deterioration of bone. This loss of bone density leaves the bones fragile and can increase susceptibility to debilitating fractures, such as hip and spine fractures. The Framingham Heart Study found that women ingesting higher amounts of vitamin K had a significantly lower risk of hip fracture. Vitamin K2 is the only form found to be beneficial to bone health at this time. It is possible that vitamin K1 will also be of benefit in those with proper gut flora, but further research is required.

Blood Clotting

Vitamin K also plays an integral role in blood clotting. It is responsible for the manufacturing of clotting factors, such as prothrombin and clotting factors VII, IX and X. These clotting factors play an essential part of hemostasis (blood coagulation), the innate physiologic process that prevents excessive blood loss from damaged blood vessels by first plugging and then repairing the damage. Ineffective coagulation and hemostasis can lead to uncontrolled bleeding (hemorrhage) and can be life-threatening.

Role of Gut Bacteria

Individuals currently taking, or those who previously took large amounts of antibiotics, tend to have an altered gut flora. Because gut flora is responsible for the conversion of vitamin K1 in the gut, incorrect gut flora can cause a deficiency in vitamin K2. In fact, broad-spectrum antibiotics can reduce vitamin K production in the gut by nearly 74%. The risk of vitamin K deficiency is also present in those with /articles/health-concerns/leaky-gut/, impairments in fat absorption, significant liver damage or disease and those taking vitamin K antagonist anticoagulant drugs like Warfarin.

Symptoms of Vitamin K Deficiency

Deficiency results in impaired blood clotting, usually demonstrated by laboratory tests that measure clotting time (PTT, PT, etc.). Symptoms of this include easy bruising and bleeding that may be manifested as nosebleeds, bleeding gums, blood in the urine, blood in the stool, tarry black stools, or unusually heavy menstrual bleeding. In infants, a vitamin K deficiency may result in possibly life-threatening bleeding within the skull called an intracranial hemorrhage.

What is Bisphosphonate Medication?

Bisphosphonate medication is a class of prescription medications that prevents the loss of bone mass over time by preventing the action of a certain type of cell called osteoclasts. Medical doctors use bisphosphonates to reduce the risk of fracture in patients with bone diseases that weaken bone structure, such as osteoporosis and the bone metastases of cancer.

What Are The Fundamentals About Bone Health?

Interestingly, although we view our bones as the stable foundational structure of our body that stops growing when we do, it is actually still a living tissue. Bone tissue constantly renews itself to maintain structural strength. Osteoclasts remove old bone, while osteoblasts create new bone. These two processes are in delicate balance and should occur at approximately equal rates to ensure that we keep our full bone mass and density over time. Osteoporosis is a loss of bone density that can be caused by too much bone being broken down without enough being built in its place.

Osteoclasts

Bones contain and store many important nutrients and minerals that our body requires to maintain health and proper functioning. Osteoclasts help us access these nutrients by breaking down damaged and fractured bone. They’re destructive cells that are actually good for us. So good for us, in fact, that they are necessary for our survival. Bone breakdown releases minerals and nutrients into the bloodstream. Osteoblasts then repair and build new bone, improving bone density.

What is Apoptosis?

Bisphosphonates reduce osteoclast activity and trigger apoptosis, or programmed cell death. This can help patients with excessive bone breakdown. However, these medications may slow normal bone turnover. Reduced turnover limits the body's ability to repair daily micro fractures. This condition is known as adynamic bone disease. Over time, damaged bone can accumulate and increase fracture risk. Osteoporosis becomes concerning because it raises the liklihood of bone fractures. In some cases, bisphosphonates may contribute to the condition they aim to prevent. Osteoclast overactivity rarely causes bone loss. Low osteoblast activity more commonly reduces bone formation. Insufficient protein, calcium, vitamin D, or weight-bearing exercise can limit new bone growth.

Length of Bisphosphonate Medication Treatment

Although initially it would seem to be OK to use bisphosphonates in the short term, just to help people with acute problems like bone metastasis, it turns out these drugs hang around in our bodies. Research on pharmacokinetics has shown that bisphosphonates can remain in the bone for many years. Long-term bisphosphonate use may increase the risk of adynamic bone disease and bone necrosis. Use bisphosphonates for the shortest time necessary. Treatment beyond five years may provide fewer benefits and greater risks.

Side Effects of Bisphosphonate Medication

Oral bisphosphonates can cause a number of different side effects. The most common are: abdominal pain, bone pain, nausea, constipation, diarrhea, acid reflux, and headache. Another important side effect is atrial fibrillation, a disordered fluttering of the upper chambers of the heart. More recent research has found that women taking bisphosphonates have a higher incidence of fractures of the large leg bone called the femur. This is likely due to the lack of remodeling, as described above. More recent research has also found that prolonged bisphosphonate use is associated with a higher risk of esophageal cancer.

Safety Notes

Although bisphosphonates were originally seen as a revolutionary new way to treat osteoporosis, it is becoming clear that for the average person, the risks outweigh the benefits. This is particularly true for treatment proceeding for longer than 5 years. If you are currently using one of these medications or are considering going on one, you may want to discuss other options with your doctor. For less severe cases, it may be preferable to try some natural methods to increase your bone density first. One of the best things you can do is increase the amount of weight-bearing exercise that you do every day, such as walking, running, jumping, and lifting weights. Eating enough protein and getting enough of the bone-building minerals will also help you to improve your bone health. There are a number of different influences on bone density, which gives us a lot of different ways to approach treatment. Don't be afraid to speak with your healthcare practitioner about your other options, whether they be pharmaceutical or natural alternatives.