I just read this fascinating interview about bone health with Ron Rosedale. The interview is long, but well worth reading. Here are a few takeaway points:
Current medical treatments for osteoporosis like Fosamax inhibit old bone turnover. They simply "paste" calcium onto the suface creating a more brittle bone. The do nothing for protein synthesis which makes bones flexible and strong.
Protein is the cement of the bones, calcium is the bricks.
Calcium supplementation floods cells with calcium which impairs their ability to function and can sometimes kill them outright.
Vitamin K tells calcium where to go (bones) and where not to go (arteries). People on anti-coagulants cannot consume much vitamin K.
Meat and vegetables make healthy bones. (Protein and vitamin K).
Serotonin is a stress hormone that when made in the gut sends messages to repair the gut and not bones. Carbohydrates promote serotonin production in the gut. SSRIs promote the recycling of serotonin.
Proper leptin signaling is critical to making bone.
"Health is not in the parts. It's in the instructions given to the parts."
Will this information make you change any of your diet or supplement habits?
Have you had experience with bisphosphonate drugs? Do you take them? Why? Why not?
Do you supplement with calcium? Why, why not?
Meredith, I work with Dr. Rosedale. He believes that you should take mag/potassium, not calcium. The cell uses lots of energy getting calcium out of the cell. I have yet to hear anyone prove him wrong. Bones will be strong on a low carb/moderate protein/high fat diet. Hear all the audio on Shelly's blog of Rosedale. Great ones there on Steve Phinney too. http://www.meandmydiabetes.com/ The audio pods are fun listening.
My neighbor just broke their femur while on Fosamax. A simple fall that resulted in breaking the largest and strongest bone in the body...something ain't right! I used to take calcium supplements but stopped awhile ago because of readingthings like this. Thanks for the info...it will reinforce my decision to go paleo for sure!
people on warfarin/coumadin can take in as much K as is desired, biologically appropriate and necessary. That intake just has to be at consistent levels so that the meds can be adjusted accordingly.
Fat, K, D, A, zinc, magnesium, boron, calcium make for healthy bones. It's not just about meat but also about insuring that that meat isn't all muscle meat but a mix of muscle meat, sufficient and appriate fats (ie low PUFA, appropriate n3/n6 ratio), sufficient organ meat (which has different nutrient profiles than muscle meat), sufficient zinc (from organs, oysters, dark meat) etc etc.
I've stopped supplementing with calcium. But do drink 1-3 cups of bone broth. At this point, I'm not eating enough organ meat so I take 5,000 IU of natural retinol daily. Enough D to keep my 25(OH)D at 50-55 ng/mL. Currently i'm taking K2 every four days but am always open to changing that (or any of the rest of it as new information rolls in).
I take magnesium as needed (125-600 mg per day divided doses) but much less than I used to (800-1000mg per day divded doses). Zinc is taken at 15-45 mg per day depending on food intake and some other things.
I used to supplement significant amounts of potassium to achieve an approximate 1:2-4 ratio of cals:potassium but at this point I'm getting in via my diet. The bone broths have veggies in them and I do eat significant amounts of veggies and (gasp) juice celery/cuke as a base with a little dark green leafy stuff, parsley, lemon. I occasionally take some potassium but only as needed to round out intake...maybe once a week or so.
According to Dr. Weston Price's Nutrition and Physical Degeneration, bone broth, high vitamin butter oil and cod liver oil are an unbeatable prescription for remineralization. Traditional peoples had much greater mineral intake but also 10x more Vit A and D, all from natural foods. The isolated people he studied drew their key fat soluble vitamins and cofactors from at least one of the "three major food groups": seafood, organ meats and eggs, and dairy from well-managed pasture. Minerals came largely from bone broth, seafood and dairy.
Price found a factor rich in grass-fed butter oil (may be what we now call Vit K2?) that greatly increased the efficiency of Vit A and D in re-mineralizing decayed teeth and weak bones, so prescribed both high vitamin butter oil and cod liver oil, along with a diet rich in bone broth and/or quality dairy, to his patients. He could actually heal their decayed teeth from the inside out this way. He amassed evidence that people on a natural diet that included these key foods were immune to tooth decay--if they strayed from the diet and formed cavities, they would actually heal their cavities when they returned to their native diet. (Makes sense from an evolutionary perspective, no?)
I take a blend of high vitamin butter oil and cod liver oil daily for my fat-soluble vitamins and try to eat plenty of liver and egg yolk too. Mostly I rely on bone broth for my minerals because I don't do much dairy. Including more mineral-rich whole foods in my diet has been on my mind since it's not always convenient to eat broth-- suggestions?
"Including more mineral-rich whole foods in my diet has been on my mind since it's not always convenient to eat broth-- suggestions?"
I've started adding eggshell powder to my diet. I heard of a woman who used it as part of her approach to remineralizing and healing her teeth. http://www.youtube.com/watch?feature=player_embedded&v=rbXlO_Me9I8