Protien and Vitamins for Healthy Bones
Continuing with our journey into nutrients vital to healthy bones we come to Protien/Collagen and related vitamins. This post will review the important vitamins needed for healthy bones.
• Protein – Protein can be likened to a chain, while amino acids can be considered the individual links in the chain. In general, protein is necessary to form the collagen portion (~30%) of bone. Specifically, the amino acids proline, lysine, and glycine are necessary to form collagen. Ingesting (and properly digesting) adequate amounts of protein through diet should take care of this requirement.
• Collagen – Collagen is vital for musculoskeletal health. If “musculoskeletal health” seems vague, think: degenerative joint disease, degenerative (spinal) disc disease, disc herniations (or “slipped” discs), tendonitis/osis, osteoporosis, sprains and strains, etc.. Collagen provides the tensile strength of tissues. If you don’t have enough collagen or your collagen is “weak” or poorly formed, you’ll be susceptible to injuries and all types of musculoskeletal disorders.
• Vitamin D – As you may know, scores of people are deficient in this vitamin. The main reason it is helpful for healthy bone formation is because it allows for the absorption of calcium through the intestinal wall. Although it also increases the activity of the bone-building cells (osteoblasts).
• Vitamin F (essential fatty acids) – These fats (specifically omega 3’s and omega 6’s) are considered “essential” because we must obtain them from diet, as our body cannot synthesize them from other fats. They are important for bone strength because of their ability to drive calcium into the tissues (i.e.: bone) from the blood. Without essential fatty acids calcium would not be metabolized properly for its use in bone (and other tissues). Having the proper ratio of omega 3 to omega 6 fatty acids is essential for health. Typical diets provide an adequate amount of omega 6 but often lack omega 3 fatty acids. This results in an imbalance one oil that does provide a balanced ratio of omega 3 to 6 fatty acids is Hemp Seed Oil. This oil has a pleasant nutty taste and goes well on salads and in smoothies.
• Vitamin K – This fat-soluble vitamin is a co-factor for an enzyme that ultimately enhances calcium’s ability to be incorporated into bone. Additionally, it allows for the optimal form/function of osteocalcin (a “non-collagen” protein) which is incorporated in bone, during bone formation. The exact function of osteocalcin remains unclear. However, during periods of bone resorption (or breakdown), osteocalcin is released into circulation. A deficiency in vitamin K may result in an analogue of osteocalcin that has been found in the blood of osteoporotic patients. An excellent source for this vitamin and other fat soluble vitamins is Skate Liver Oil.
• Vitamin C – Kept simply, vitamin C is necessary for collagen production, the major component of the protein portion of bone. Do remember that vitamin C cannot be synthesized in the body and must be obtained from food. And ascorbic acid is technically only one portion of the vitamin C complex, so it’s best obtained from food sources or a “whole food” supplement. A truly natural whole food vitamin C is Health Force's Truly Natural Vitamin C™. This vitamin C supplement has all of the naturally occurring elements synergistically present and bonded (including naturally occurring bioflavonoids) because it is 100% food (100% Acerola Cherry Powder).
• Vitamin A – Again, to keep it simple, vitamin A is necessary for both the bone-building cells (osteoblasts) and bone-breakdown cells (osteoblasts). Therefore, too much or too little little vitamin A can be a complication. However, it remains necessary. Over the years Cod Liver oil has been a trusted source for this essential vitamin where it is found co-existing with other fat soluble nutrients and vitamins.