Vitamin Supplements

ZINC

Zinc is found in high concentrations in bone tissue and has an important role in bone formation. Research proves that zinc is important for those with osteoporosis or low bone density. In one study it was shown that there is a connection between low bone density and zinc deficiency in women with osteoporosis.

Good sources of zinc are Brazil nuts, bean sprouts, oysters, peanuts, pecan nuts and pumpkin seeds. If supplementing zinc take the more absorbable forms which are zinc picolinate, glycinate and citrate. Take it separately from food and other supplements, especially calcium.

BORON

Boron is an abundant trace element in soil, food and humans, although it has not yet been proven essential. It seems to have an important role in bone-building and strength; vitamin D and calcium both need boron to help them work properly. It can reduce loss of calcium because it locks calcium into the bone and it increases the proper activity of oestrogen (both very important for bone integrity). Research shows that boron is useful for improving low bone density as well as arthritis.

Dr Neilson and colleagues from the US Department of Agriculture investigated boron in relation to mineral and hormone balance in post-menopausal women. They found that supplementing 3mg a day helped the body retain calcium and magnesium, especially in those with poor magnesium status. It also increased the levels of the hormones testosterone and oestradiol, related to oestrogen, which is the only agent so far tested that consistently increases bone density in postmenopausal women. According to Dr Neilson, ‘The findings suggest that supplementation of a low-level diet with an amount of boron commonly found in diets high in fruit and vegetables induces changes in post-menopausal women consistent with the prevention of calcium loss and bone demineralisation.’

High levels of boron tend to be found in fruit such as apples, pears, prunes, raisins, dates as well as honey, tomatoes and soya. Supplementation, up to 3mg a day, together with a high fruit and vegetable diet, would provide more than optimal intakes of this potentially important trace element.

VITAMIN C

Vitamin C is vital for healthy joints. Both bone and cartilage formation depend on collagen as a building material; it is only synthesised in the presence of vitamin C. So a lack of vitamin C could quite possibly cause cartilage and bone abnormalities.

The optimum intake is likely to be anywhere between 1000mg and 10,000mg per day. If you drink excessive amounts of alcohol, live in a polluted city, have a stressful lifestyle, take drugs including aspirin, or smoke, your optimal intake will be raised. An intake of around 50mg per cigarette probably affords maximum protection. For anyone suffering from arthritis, 3-5g would be a sensible daily intake to assist healthy collagen formation of bone and cartilage.

SILICA

Silicon is a trace mineral which is very important for skin, hair, ligaments and bone. It is needed for the formation of collagen in the bone and cartilage. There is some evidence to show that silica (the dioxide of silicone) is necessary to aid the formation of apatite crystal which is one of the main ingredients in our bones. In a study carried out by the Center Hospital of Toulon in 1993, women with osteoporosis were given silicon, fluoride, magnesium and etidrodonate to see if they made a difference to bone density. One year later it was found that the women who had received silicon supplementation had a significant increase in their bone density.

Silica is found mainly in fresh vegetables, especially cabbage, lettuce, parsnips, asparagus, olives and radishes, and also in wholegrains. Unfortunately, modern food processing strips away the silica content of many foods, especially cereals and wholegrains. Therefore it is very important to ensure that you eat plenty of fresh vegetables and unprocessed whole- grains.

You can find silica in most of the combined bone-building supplements. The most commonly used source is the herb horsetail. If you have low bone density or osteoporosis, you should take 25-50mg each day.

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