Bone loss begins after age 30 , but you can still reverse bone aging.
Human bone density peaks in the early twenties and then gradually declines. As we age, bones become softer, especially in women after menopause, when the sharp drop in estrogen accelerates bone loss. If you already have pre-osteoporosis (osteoporosis) , you may consider supplementing with DHEA , 10 to 15 mg daily , which helps maintain hormonal precursor balance and supports estrogen production.
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I. Vitamin D3 : The primary nutrient for bone health
It is recommended to consume 10,000 IU of vitamin D3 daily . If you already have severe osteoporosis, you can increase this to 20,000–30,000 IU . Vitamin D3 helps with calcium absorption, ensuring that bones receive sufficient mineral support.
II. Vitamin K2 : Guides calcium into bones
Vitamin D3 helps with calcium absorption, while vitamin K2 directs calcium to bones. A deficiency in K2 can lead to calcium deposits in joints and blood vessels. The recommended ratio is:
- For every 10,000 IU of Vitamin D3 , take 100 micrograms of Vitamin K2 ( MK7 type).
- If you ingest 20,000 IU of D3 , then K2 is 200 micrograms.
III. Natural sources of calcium: Grass-fed organic dairy products
Choosing dairy products such as grass-fed or organic cheese is the best natural source of calcium. Calcium helps maintain bone structure and density.
IV. Vitamin C and Minerals in Vegetables
Dark green vegetables are not only rich in calcium, but also contain vitamin C , which promotes collagen production. Collagen is an important structural protein for bones and joints, making bones more resilient.
V. Weight-bearing exercises: Strengthening bones
Moderate stress can stimulate bone growth and remodeling, for example:
- brisk walking, jogging
- Weight training
- Climbing stairs
These activities can make bones denser and stronger under stress.
VI. Supplementing trace minerals
Bone formation requires the synergistic action of various minerals, especially:
- Copper
- Manganese
-
Zinc
They are all essential elements for the formation of bone proteins and enzymes.
7. Boron : Makes bones denser
Boron helps maintain the balance of calcium and magnesium and increases bone density, making it an essential trace mineral for strengthening bones.
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Conclusion: Strong bones start with daily habits.
Bone health isn't just about calcium supplements. From vitamins D3 and K2 to weight-bearing exercise and trace minerals, all are crucial for maintaining bone density. With consistent effort, regardless of age, bones can regain strength and stability.
YouTube source: https://youtu.be/F9ibluJAYVc
YouTube Column: Dr. Berg's Chinese Health Knowledge
