Osteoporosis MYTHS: Calcium and Protein

Dr. Mercola and hundreds of other Alternative physicians, Nutritionist like myself and more... have already busted the myth that you need to use a bisphosphonate drug to keep your bones healthy. But there are two other myths that need dispelling:

Osteoporosis is caused by calcium deficiency: Bone is composed of at least a dozen minerals, and if you focus exclusively on calcium supplementation you are likely going to worsen your bone density and actually increase your risk of osteoporosis.

Overconsumption of calcium creates other mineral deficiencies and imbalances, which then increase your risk of heart disease, kidney stones, gallstones, osteoarthritis, hypothyroidism, obesity, opportunistic infections and type 2 diabetes.

A high-protein diet leads to osteoporosis: The myth that eating a high protein diet will cause calcium loss through the urine is simply false. Consuming plenty of high quality protein, like free-range eggs and grass-fed meats, ensures that you’ll have the amino acids your body needs to form a strong bone matrix.

My Prescription for Bone Health

These simple guidelines will help you maintain or increase your bone strength safely and naturally, without the use of drugs:

Increase your consumption of vegetables based on your body's unique nutritional type. If you find it difficult to eat the recommended amount of vegetables you need daily, you can also try vegetable juicing. Make sure your veggies are fresh, organic, locally grown vegetables that are not genetically modified.

Consume a healthy balance between omega-6 and omega-3 fats, and reduce or eliminate the amount of processed vegetable oils such as corn, canola, safflower, and soy.

Eat according to your nutritional type. This will ensure that you’re getting enough nutrients for your bones, as well as helping to correct your omega-6 to omega-3 ratio.

Avoid gluten, a grain protein that has been shown to decrease bone density. Gluten is found in wheat, barley, rye, oats and spelt.

Avoid soda and sugar, which increase bone damage by depleting your bones of calcium.

Avoid steroids, especially if you have asthma or any other autoimmune disease. Steroids increase your risk for osteoporosis.

Consider supplementing with vitamin K2 if you are not getting enough from food alone. Vitamin K2 serves as the biological "glue" that helps plug the calcium into your bone matrix. The dose is about 185 mcg per day.

Get enough vitamin D, ideally from proper amounts of sun exposure. Vitamin D builds your bone density by helping your body absorb calcium.

Exercise. Studies show that exercise is just as important to your bone health as eating a calcium-rich diet. Strength building exercises like weight training are especially helpful here.

Consider natural progesterone[v], which can increase your bone strength. It does this by serving as a growth promoter for the osteoblasts (the cells that build bone). For more on progesterone, please review Complications Regarding Progesterone Cream





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[i] Jarvinen T.L.N., Slevanen H., Khan K.M., Heinonen A., and Kannus P. “Shifting the focus in fracture prevention from osteoporosis to falls” BMJ (January 19, 2008) 336:124-126

[ii] Edelson E. “Bone strengthening drugs may be overprescribed” (January 18, 2008) The Washington Post

[iii] Murphy K. “Splits form over how to address bone loss” (September 7, 2009) New York Times

[iv] Henry J.H., BSc(Hons), Pasco J.A., Sanders M.S., Nicholson G.C., and Kotowicz M.A. “Fracture risk (FRISK) score: Geelong osteoporosis study” (October 2006) Radiology 241:190-196