Breakthroughs in rebuilding bone density has been long in coming! I’ve been practicing clinical nutrition and alternative medicine for over 40 years (I’m 67). During most of this time it was virtually unheard of to reverse bone loss. The use of calcium (Ca) & magnesium (Mg) and Vitamin D almost never made any difference. The best one could hope for, patient and practitioner was to stabilize or slow down bone loss. But this approach almost always failed. Resolving osteoporosis was a very frustrating area to work with.
A New Approach
However, in the last 15 years a new approach was developed by Dr. Baker-Racine that has been remarkably successful. First, it was discovered that typical calcium supplements such as calcium citrate, gluconate, lactate, carbonate, oxide, etc. have no effect whatsoever on bone density, but that a specific type of Calcium extracted from bone meal, called MCHC or MCHA, has a direct effect on bones. So all along clinicians like myself were using the wrong type of Calcium. Furthermore, another breakthrough in rebuilding bone density was discovered: Vitamin K2 which directs Calcium into the bones. When K2 is deficient, Ca often ends up in soft tissues which contributes to plaque formation and has other undesirable consequences.
Vitamin K2 is formed in the gut when dietary Vitamin K1, found abundantly in greens and other foods, is converted into K2 by healthy intestinal organisms. These healthy organisms are now referred to as the gut “microbiome” or probiotic organisms. Also, the following foods contain Vitamin K2: Brie & Gouda cheese and natto are the highest dietary sources of K2. (Natto is fermented soybeans and is sold in Asian grocery stores.)
Formula to Reverse Bone Loss
Other important discoveries regarding the reversal of osteoporosis are adequate Vitamin D (most Americans are deficient), strontium (Sr), boron (B) and magnesium (Mg). When all these factors are present, as indicated in the following protocol, I have never seen anyone fail to reverse bone loss in one year, as measured by DEXA scan, the medical device routinely used to measure bone density.
- MCHC Calcium: 1000 mg daily in divided doses with meals
- Vit K2: 150 mcg
- Vit D: 5000 to 10,000 IU to blood level of 65 to 90
- Magnesium: 500 mg
- Boron: 3 mg
- Strontium: 340 mg taken as far away from Ca as possible. (Do not take Sr with or near Ca)
The Old Fashioned Diet
The diet should consist of vegetables, vegetables, and more vegetables. With ALL of your meals, consider modest protein/meat intake, whole fruits, legumes/dried beans, and small amounts of whole grains (best grains are millet and quinoa). Avoid refined grains, sugar/high fructose corn syrup, alcohol, deep fried foods, and junk foods in general. Simply eat an old fashioned diet using staple foods cooked at home.
Bone Building Multiple Vitamins
Due to the remarkable success of this approach, supplement companies have jumped on the bandwagon and have formulated bone building multiples that contain all of the above nutrients except strontium. Remember Sr must be taken as far away from Calcium as possible. Some of the most commonly used bone building multiples are Bone Up by Jarrow and Bone Maximizer lll by MRM (sold in health stores, co-ops and Internet/Amazon). However, although these bone building multiples contain everything except strontium, it’s ideal to enhance their formulas with extra K2 in addition to the amount contained in the multiple, and possibly extra magnesium & boron depending on the individual. Therefore I always add extra K2 – 100 mcg. Depending on the resulr of Hair Analysis, I sometimes I add additional Mg and B depending on the result of Hair Analysis.
Blood Test vs. Hair Analysis
Hair Analysis is the most important nutritional test for measuring the need of extra Mg and B. This test measures the “tissue” levels of minerals. Unlike the minerals in blood, which are strictly regulated and do not reflect tissue levels. The best example of this is Calcium (Ca). Blood Ca is so important that the body regulates blood Ca even if it has to draw Ca out of bones and put the Ca in the blood (called “resorption”). Why? Because blood is much more important than the bones. This is controlled hormonally by the parathyroid gland. Even someone with severe osteoporosis to the point of fractures has normal blood Ca. Therefore, you cannot trust blood tests to accurately measure ‘tissue’ mineral levels. I always have my clients do Hair Analysis so we can be sure of their tissue mineral levels. Cost for Hair Analysis is $125 and worth the expense.
Destructive Drugs
The drugs used to treat osteoporosis, generically referred to as “bisphosphonates”, (Fosamax, Actonel, etc.), are very destructive drugs. Why? Because they dramatically alter the way the body normally makes new bone. Human beings should make new bone for their entire lifespan. Two important substances regulate the formation of new bone tissue: osteoclasts breakdown and clear old bone, and osteoblasts lay down new bone. Simple: first remove old bone and then lay down new bone. Bisphosphonate drugs destroy osteoclasts so old bone remains intact. Then osteoblasts lay down new bone on top of old bone. This is analogous to painting a rusty pipe. Paint it as much as you wish but the rust remains below the new paint and continues to deteriorate the pipe. Bisphosphonate drugs are well documented to cause weak bones and catastrophic jawbone episodes in a large number of patients. Lawsuits abound over the use of bisphosphonate drugs.
Weight Bearing Exercise
“Of course, it goes without saying that the value of weight bearing exercise (on your feet) has been proven in numerous studies to enhance bone density. I highly recommend daily weight bearing exercise. Also, wearing a “weighted vest” helps improve results. There are two important considerations in purchasing a weighted vest:
- comfort, and
- being able to adjust the amount of weight. Here’s a link to a woman who specializes in making weighted vests.
Read the website about the vest, start out with a low weight and build up from there.
Summary
In summary, take the recommended supplements faithfully for one year and repeat DEXA scan. Do Hair Analysis to pinpoint the need for additional Magnesium & Boron, and eat a simple alkaline diet based on vegetables with ALL meals, including breakfast. Good luck and best regards to all.
Note: This article was first published in the 2017/18 Fall/Winter Edition of Vibrant Senior Options Resource Guide.
