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LINUS PAULING INSTITUTE
BONE HEALTH
Your bones work hard. Give them the support they need to keep you going strong.
The Skeleton’s Major Functions
1. Enables us to move 3. Contains bone marrow
2. Supports and protects the body 4. Stores large amounts of calcium
and phosphorus
Strong Bones Need
Essential Nutrients Balanced Lifestyle
Build and maintain bone tissue Keeps bones strong throughout all
life stages
Bone Biology
BONE IS MADE OF
Type 1 Collagen
that constitutes the interior scaffolding of bone
Calcium and Phosphorus Crystals
that add strength to bone
Bone Cells
that are responsible for bone (re)modeling
BONE MASS OVER A LIFETIME
Bones grow throughout childhood, adolescence,
and well into adulthood. Around age 34, there is an
inevitable loss of bone mass with age, accelerated
with menopause in women.
Modeling
During childhood and adolescence, bones grow in
size and shape.
Remodeling
During adulthood, new bone replaces brittle bone,
cracks, and deformities.
Balanced Lifestyle
Drinking 2–3 cups of coffee a *30–60 min of daily Eating a balanced diet is Light drinking is safe for bone
day is safe for bone health. moderate-to-high physical essential to support bone health, but excessive amounts
activity is recommended to health. are harmful.
strengthen bones and muscles.
Most people consume too Quitting smoking improves Avoid soft drinks in place of *Any amount of physical
much sodium; reduce your bone health and lowers other milk and other calcium-rich activity is better than none and
sodium intake to prevent its health risks. foods. will bring some benefits to bone
harmful effect on bone health. health throughout life.
Essential Nutrients
* Calcium and Vitamin D are of primary
importance for bone health
Recommendation for dietary intake of essential nutrients:
Recommended Dietary Allowance (RDA)
1. Covers the needs of ~98% of the population in a given gender and life-stage group
2. Can be used as a goal for intakes by individuals
Adequate Intake (AI)
1. Used when an RDA cannot be determined
Essential Nutrients Continued
CALCIUM VITAMIN D FLUORIDE
Good Sources to help meet the Good Sources to help meet the Good Sources to help meet the ai
rda for Calcium rda* for Vitamin D for Fluoride
, mg Women years, , mgday µg All Adults > years, µgday mg Men, mgday
Men years, , mgday
Women ≤ years, , mgday
Men ≤ years, , mgday
All Adults – years, µgday Women, mgday
Plain Yogurt ( cup) Salmon ( ounces)
mg . µg
Supplements
µg Fluoridated Water
Sardines ( can) ( cup)
mg µg mg .–. mg
mg Collard reens Milk, Fortified
(½ cup) ( cup) Black Tea ( cup)
mg . µg . mg
mg mg milligram µg µg microgram, µg IU mg mg milligram
Functions Functions Function
1. Calcium is a major structural 1. Vitamin D is a fat-soluble 1. Fluoride increases the
component of bones. vitamin that promotes bone health structural stability of bones
through regulating calcium and through interacting with calcium
2. Calcium in bone can be released phosphorus balance in the body. phosphate salts.
in the blood when the need arises.
2. Severe deficiency in children Fluoride exposure through
Children with low calcium intakes and adults results in serious community water fluoridation
will not reach their maximum skeletal disorders. (<3.4mg/day) has no benefit in the
bone density and strength. prevention of osteoporosis and
Older people are at high risk fracture.
Low calcium intakes in adults can of poor vitamin D status due
accelerate bone loss and increase to little sun exposure, a lower Fluoride supplementation is not
the risk of osteoporosis and capacity for vitamin D synthesis approved for use in the prevention
fracture. in skin, and reduced dairy intake. or treatment of osteoporosis.
Supplementation has been
Supplemental calcium (and recommended to support bone
vitamin D) primarily benefit health and help prevent falls in
elderly adults in nursing care. this population.
Whether calcium intakes beyond
the RDA can reduce risk in * The LPI recommends 50 µg (2,000
community-dwelling older adults IU)/day of vitamin D for adults. In
is debated. a 25-hydroxyvitamin D serum test,
you should aim for at least 30 ng/
mL (75 nmol/L).
Essential Nutrients Continued
MAGNESIUM POTASSIUM PROTEIN
Good Sources to help meet the Good Sources to help meet the ai Good Sources to help meet the
rda for Magnesium for Potassium rda for Protein
mg , mg g
Men years, mgday All Adults, , mgday Men, gday
Men – years, mgday
Women, gday
omen years, mgday
omen – years, mgday
Spinach ( cup) Potato with Skin
mg ( medium)
mg Turkey (
oz)
g
Brown Rice ( cup) Prunes (½ cup)
mg mg Peanuts (½ cup)
g
, mg Banana ( medium) g
Almonds ( ounce, Pinto Beans (½ cup)
mg nuts) mg g
mg
mg mg milligram mg mg milligram g g gram
Function Function Function
1. About 60% of magnesium is 1. Potassium salts may prevent 1. Proteins are essential to build
found in bone, which can supply calcium release from bone and strong bones.
the body when need arises. loss of calcium in the urine that
are caused by the consumption Adequate protein intakes are
Higher magnesium intakes are of diets with high sources of needed to maintain muscle mass
linked to lower risk of poor vitamin acid (fish, meat, cheese) and low and limit falls and fractures in
D status. in sources of alkali (fruit and older adults.
vegetables).
There is no evidence that Higher protein intakes are likely
magnesium supplementation Adopting a diet that increases to be protective unless calcium
could help prevent osteoporosis potassium intake and reduces intakes are inadequate, in which
and fracture. sodium intake (i.e., high in fruit, case higher protein intakes may be
vegetables, and dairy; low in meat) harmful.
might help support bone health.
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