Bone mineralization requires more than just calcium. In addition to calcium, bone mineralization also depends on collagen, silica, and various vitamins. As we age, bone fragility often increases due to issues with calcium fixation. The ability to absorb calcium begins to decline in older individuals, leading to a deficiency in vitamin D.
Supplementation with vitamin D is crucial for increasing bone mineralization, as without it, calcium cannot be synthesized or properly fixed. Regular supplementation with vitamin D reduces the risk of hip and vertebral fractures in the elderly. However, it's important to note that supplementation with calcium and vitamin D can lead to excessive calcification of soft tissues and inhibit the absorption of zinc, which is essential for bone health and immune function.
For an effective strategy for bone remineralization, other nutrients besides calcium and vitamin D need to be considered:
1. Magnesium plays a crucial role in calcium assimilation and prevents the formation of kidney stones.
2. Silica stimulates the formation of the bone matrix and protects against the negative effects of aluminum.
3. Vitamin K2 helps calcium to be properly deposited in bones and is particularly beneficial for bone metabolism, especially in its menaquinone 4 form from animal sources.
4. Other nutrients like soy, rich in phytoestrogens, can help prevent osteoporosis in menopausal women.
Additionally, a diet rich in fruits and vegetables is recommended, as it is associated with better bone density. It's also essential to maintain regular physical activity to preserve bone health.
In conclusion, contrary to popular belief perpetuated by the media, dairy products are not the only source of calcium, and other foods like sardines can provide significant amounts of calcium. A holistic approach to bone health, including a balanced diet and targeted nutritional supplements, is essential for maintaining strong and healthy bones.