Supplements for “Better Bones”
Most women and men find it difficult to get needed calcium from their diet alone. As a rule, Dr. Randolph recommends supplementing calcium intake with a calcium-magnesium combination supplement. The reason is that when magnesium is in proper balance with calcium, the body better absorbs and assimilates it and allows calcium to migrate out of tissue and organs where it doesn’t belong. Without magnesium, calcium may be not fully utilized, and may actually increase calcification in the body. Under-absorption of calcium in women can lead to PMS symptoms such as mood swings, fatigue, headaches and sleeplessness. Keeping an optimal balance of calcium and magnesium is critical for optimal physical functioning and for hormone balance. Dr. Randolph recommends a daily calcium-magnesium supplement that combines these minerals in a ratio of two parts calcium (1200mg) to one part magnesium (600mg).
Vitamin D (specifically “vitamin D3”) insufficiency contributes to osteoporosis by reducing calcium absorption. Adequate storage levels of vitamin D are vital to maintain bone strength and help prevent osteoporosis. It is also needed for bone growth and remodeling by osteoclasts and osteoblasts. Vitamin D3 has other roles in the body, too: modulation of cell growth, neuromuscular and immune function, and reduction of inflammation. Nearly every cell in your body has vitamin D3 receptors, so it is an important nutrient to have checked regularly. Dr. Randolph typically recommends supplementing with 2,000 IU or 5,000 IU of vitamin D3, depending on the results of your bloodwork.
Vitamin K2, known for its blood-clotting properties, also contains calcium-binding proteins that work synergistically with vitamin D to regulate the production of osteoclasts. This often-overlooked vitamin promotes carboxylation of bone proteins that help break down bone for the regeneration, or remodeling, process. Dr. Randolph recommends 45mcg daily.
Strontium is a mineral that has similar physical and chemical properties to calcium. Research has shown strontium provides all-natural bone support through its ability to naturally increase the formation of osteoblasts (cells that build up bone) and slow down the formation of osteoclasts (cells that break down bone tissue) helping to maintain healthy bone density.