Spotlight: Best Kept Secrets to Healthy Aging – The Mediterranean Diet

Published on September 3, 2010 in healthy aging spotlight and mediterranean diet. 0 Comments Tags: , , .

This is part of our ongoing The Best Kept Secrets to Healthy Aging spotlight. Each day, we will be posting some of the great information that’s packed into our book, The Best Kept Secrets to Healthy Aging.

Today’s topic:
The Mediterranean Diet

The term, “Mediterranean Diet,” implying that all Mediterranean people have the same diet, is a misnomer. The peoples of the Mediterranean region have a variety of diets, religions and cultures, and their diets differ somewhat in fat, olive oil, meat, wine, fruit, vegetable and dairy product contents. What most people think of when they hear the phrase, “Mediterranean Diet,” actually is the traditional diet of Greece prior to 1960.3 Nonetheless, the concept of a “Mediterranean Diet” has become a permanent part of the public consciousness.

Dietary lifestyle patterns that now are considered to be reflective of the Mediterranean Diet include the consumption of abundant amounts of fruits, vegetables, fish, whole grain breads, beans, nuts and seeds.1,3 The fruits and vegetables usually are fresh, minimally processed, and grown relatively locally (with little commercial shipping). Concentrated simple sugars and processed flour products are avoided. In contrast to westernized practices, the major source of dietary fats is olive oil. Eggs, cheese, yogurt and lean red meats are consumed only occasionally and milk is avoided. Wine (more often, red wine) is consumed with restraint and with meals.

Next Best Kept Secrets to Healthy Aging topic:
The Mediterranean Diet and Health Benefits – What Does the Data Say?

References:
1. Serra-Majem L, Roman B, Estruch R. Scientific evidence of interventions using the Mediterranean diet: A systematic review. Nutr Rev 2006;64:S27-S47.
3. Simopoulos AP. The Mediterranean diets: What is so special about the diet of Greece? The scientific evidence. J Nutr 2001;131:3065S-3073S.

Spotlight: Best Kept Secrets to Healthy Aging – Dietary Choices: Establishing a Foundation for Health

Published on August 30, 2010 in healthy aging spotlight. 0 Comments Tags: , .

This is part of our ongoing The Best Kept Secrets to Healthy Aging spotlight. Each day, we will be posting some of the great information that’s packed into our book, The Best Kept Secrets to Healthy Aging.

Today’s topic:
Dietary Choices: Establishing a Foundation for Health

It is abundantly clear that our dietary habits are the most intimate predictors of our long-term health. From the foods we consume, our body extracts vitamins and minerals, fats, carbohydrates and proteins, and other necessary components that support all aspects of its metabolism. This process is only as good as the input provided. If we eat healthfully, and the foods we eat are nutrient-dense, the body is able to extract a majority of what it needs for health directly from our diet. In contrast, if the majority of what we eat is unhealthy, and the food we eat is empty calories with little or no nutritional value, there is a great propensity to develop deficiencies of key nutrients that impact the body’s metabolic functions. Thus, the key is not how much we eat; it most certainly is the type of foods we consume.

The Basics
The fundamentals of a good diet begin with eating food that provides the body what it needs to function optimally. First and foremost, this includes making dietary choices that give the most bang for your buck, nutritionally speaking. As the essential components of the diet are proteins, carbohydrates and fats, making wise choices by selecting the most healthful types of these nutritional building blocks can go a long way in promoting health.

Protein is a major building block for the body in that it is necessary for immune function, growth and development. Our muscle mass is composed of protein, and antibodies, enzymes and hormones are protein-based. Adequate protein intake also serves to stabilize blood sugar levels. Thus, it is essential to ensure optimal intake of protein as well as to eat sources of protein that contain a full complement of amino acids. Good sources of protein include meats, fish, poultry, dairy products and eggs as well as various vegetarian sources of protein including beans, nuts, seeds, and legumes. Eating a variety of healthy protein-containing foods ensures the body has the amino acid building blocks that are necessary for cell and tissue repair.

Carbohydrates are important for energy production. They can be divided into two major groups – simple carbohydrates and complex carbohydrates. Simple carbohydrates consist of the simple sugars such as sucrose, fructose, lactose and others, and are also found in fruits. Complex carbohydrates are found in foods such as vegetables, beans, nuts, seeds and whole grains. Simple carbohydrates are broken down and metabolized faster than complex carbohydrates, which consist of longer chains. Simple carbohydrates raise blood glucose levels more quickly than complex carbohydrates. Depending on an individual’s activity levels, a diet consisting of more simple or more complex carbohydrates can be necessary. However, intake of more complex carbohydrates is usually more beneficial since it raises blood sugar levels more slowly, avoiding spikes and crashes due to varying blood sugar levels. Complex carbohydrate-rich foods also tend to be healthier as simple carbohydrates are present in large amounts in most processed foods. Dietary fiber contained in fruits and vegetables is also a complex carbohydrate that isn’t metabolized or digested by the body but contributes to health in many important ways. Unrefined, unprocessed foods are often highest in dietary fiber and are therefore healthier choices.

Fat is also an essential component of a healthy diet. Fat provides a concentrated form of energy for the body and is necessary for normal brain development. However, excessive fat intake has been linked to obesity and several diseases. It turns out that the type of fat consumed determines its likely effects on health. Fats consist of saturated fats, primarily found in animal products, and polyunsaturated and monounsaturated fats, generally found in most plant foods. Fish is an excellent source of polyunsaturated fatty acids as well. While excessive intake of saturated fats can raise blood cholesterol levels, the “healthy” polyunsaturated and monounsaturated fats may lower blood levels of cholesterol. Another adverse contributor to unhealthy cholesterol levels are the trans-fatty acids. These occur as a consequence of the process of hydrogenation of vegetable oils, such as in the production of margarine. These fats can raise cholesterol levels, particularly levels of bad cholesterol, while reducing levels of good protective HDL cholesterol levels. Needless to say, they should be avoided.

Environmental Factors and Food Additives
Along with the notion that high quality and healthier types of proteins, carbohydrates and fats should be eaten preferentially, consideration should also be given to eating “clean” foods such as those that are organic and those devoid of synthetic pesticides, chemicals and hormones. Eating these foods is healthier for the body as they tend to be higher in nutritional value and easier for the body to process, as it has to devote fewer resources to detoxifying the synthetic chemicals and unnatural compounds that can themselves have detrimental effects on the body’s physiology. Choosing organic fruits and vegetables when possible, as well as free-range meats and wild-caught seafood, can ultimately improve health.

Just as important as any of the macronutrients discussed, is the necessity of consuming water. As our bodies are two-thirds water, decreased water consumption (which can lead to dehydration) can adversely affect the numerous metabolic processes the body undergoes on a daily basis. Water is essential to the body’s detoxification systems and is a critical component of all cells. Furthermore, water is involved in digestion, circulation, absorption of nutrients and the maintenance of proper electrolyte balance. The consumption of adequate amounts of pure water ensures the health of all cells and tissues.

When it comes to a healthy diet, the bottom line is to ensure we eat nutrient-dense foods that contain healthy proteins, carbohydrates and fats, providing essential vitamins and minerals, consume whole foods that are free of synthetic pesticides, chemicals and hormones, and take in adequate amounts of pure, fresh water. By avoiding processed foods and beverages, we can eliminate excessive consumption of simple carbohydrates and sugars and foods with additives and artificial ingredients. Sticking to a diet composed mainly of whole natural foods leads to healthier outcomes in the long run.

There are many models of traditionally healthy dietary habits that have been employed by cultures throughout the world. One such dietary concept is the Mediterranean model. In fact, recently there has been a tremendous amount of interest in the so-called “Mediterranean Diet” and its value in health promotion. This dietary lifestyle first caught the attention of nutritionists because it seems to violate a fundamental dogma of modern nutrition – it has a high total fat content!

Yet study after study has shown less heart disease and fewer cancers among population groups that practice this dietary lifestyle.1,2 So what is it about this “diet” high in total fat that leads it to be so seemingly healthy?

Next Best Kept Secrets to Healthy Aging topic:
The Mediterranean Diet

References:
1. Serra-Majem L, Roman B, Estruch R. Scientific evidence of interventions using the Mediterranean diet: A systematic review. Nutr Rev 2006;64:S27-S47.
2. Colomer R, Menendez JA. Mediterranean diet, olive oil and cancer. Clin Transl Oncol 2006;8:15-21.

Spotlight: Best Kept Secrets to Healthy Aging – Vitamins, Minerals and Healthy Aging Go Hand-In-Hand

Published on August 26, 2010 in healthy aging spotlight. 0 Comments Tags: .

This is part of our ongoing The Best Kept Secrets to Healthy Aging spotlight. Each day, we will be posting some of the great information that’s packed into our book, The Best Kept Secrets to Healthy Aging.

Today’s topic:
Vitamins, Minerals and Healthy Aging Go Hand-In-Hand

It’s obvious that the old way of seeing vitamins – as simple helpers – can no longer stand the light of day. Each vitamin plays multiple roles in contributing to human health. Minerals also deserve their own places in the promotion of healthy aging. Look to an advanced multivitamin and multimineral formulation that combines state-of-the-art manufacturing, is based on the latest science, delivers balanced and adequate amounts, especially of the nutrients you’re most likely to need more of – magnesium and vitamin D. Think of your multivitamin and multimineral formula as the foundation of your Healthy Aging program. Choosing a high-quality formulation will pay dividends for years to come.

While stark and absolute deficiencies of any of these essential nutrients results in overt problems with health, even minor deficiencies can have health consequences. Beyond that, these nutrients have health benefits in excess as well, as they support the integrity of the antioxidant system and can substitute for other nutrients when demand is high. Vitamins and minerals are not just the most essential of the nutrients, but also the most versatile of nature’s tools designed to help you age enjoyably, gracefully and in the very best of health.

Next Best Kept Secrets to Healthy Aging topic:
Healthy Aging – A Systems-Based Approach to Achieving Optimal Health

Spotlight: Best Kept Secrets to Healthy Aging – Vitamins, Minerals and Dental Health

Published on August 25, 2010 in calcium, vitamin c and vitamin d. 0 Comments Tags: , , , .

This is part of our ongoing The Best Kept Secrets to Healthy Aging spotlight. Each day, we will be posting some of the great information that’s packed into our book, The Best Kept Secrets to Healthy Aging.

Today’s topic:
Vitamins, Minerals and Dental Health

Vitamin C
The need for vitamin C to allow the tough fibers of the gums to link together is the most famous example of the way an essential component of the diet is irreplaceable in the maintenance of human health. The recognition of this role founded the science of vitaminology. By promoting strong and healthy gums, vitamin C contributes to dental health.

Magnesium, Calcium and Vitamin D
Strong teeth require more than just strong gums – they also need strong underlying bone through which they attach to the gums and the jawbone. Of course, sound calcium and vitamin D nutrition will allow those stalwarts of bone health to foster dental longevity. In addition, it is becoming clear that there is another, underappreciated member of the dental health team – magnesium. As shown in one survey of adults, the greater the daily intake of magnesium, the better the health of the periodontal tissue.41

Next Best Kept Secrets to Healthy Aging topic:
Vitamins, Minerals and Healthy Aging Go Hand-In-Hand

References:
41. Meisel P, Schwahn C, Luedemann J, John U, Kroemer HK, Kocher T. Magnesium deficiency is associated with periodontal disease. J Dent Res 2005;84:937-941.

Spotlight: Best Kept Secrets to Healthy Aging – B-Vitamins and Energy Levels

Published on August 23, 2010 in b vitamins, biotin, folate, healthy aging spotlight, niacin, pantothenic acid, riboflavin, thiamin and vitamin b12. 0 Comments Tags: , , , , , , , , .

This is part of our ongoing The Best Kept Secrets to Healthy Aging spotlight. Each day, we will be posting some of the great information that’s packed into our book, The Best Kept Secrets to Healthy Aging.

Today’s topic:
B-Vitamins and Energy Levels

Thiamin, Riboflavin, Niacin, Pantothenic Acid, Biotin
Most of the B-vitamins are required for the conversion of sugars and fats into energy that can be used by the body. Thiamin, riboflavin, niacin, pantothenic acid and biotin are all indispensable for these processes and the rate at which the body can produce usable energy will be set by the B-vitamin that is the least abundant.40

Inadequate intakes of the B-vitamins results in classical symptoms of energy deficiency, with the tissues that are affected reflecting those that are the most sensitive to any particular individual B-vitamin.40 Stark signs and symptoms of B-vitamin deficiencies are well-known. Without getting into the nitty-gritty, thiamin deficiency can influence nerve, brain and heart function, riboflavin deficiency has consequences for the skin and nerves, niacin deficiency can impact mental health, the skin and bowel health, pantothenic acid deficiency also impacts the skin, liver and can influence blood sugar regulation, while biotin is needed for healthy connective tissue such as skin, hair and nails.

Folate, Vitamin B12
Two B-vitamins play special roles in support of the production of red blood cells.40 Poor intakes of folate or vitamin B12 will cause new red blood cell production to slow. As old red blood cells are removed from the circulation, a reduction in the rate of replacement will impair the blood’s ability to deliver oxygen to cells, and loss of endurance will result.

Next Best Kept Secrets to Healthy Aging topic:
Vitamins, Minerals and Dental Health

References:
40. Depeint F, Bruce WR, Shangari N, Mehta R, O’Brien PJ. Mitochondrial function and toxicity: Role of the B vitamin family on mitochondrial energy metabolism. Chem Biol Interact 2006;163:94-112.

Spotlight: Best Kept Secrets to Healthy Aging – Vitamins, Minerals and the Immune System

Published on August 18, 2010 in healthy aging spotlight, vitamin d and zinc. 0 Comments Tags: , , , .

This is part of our ongoing The Best Kept Secrets to Healthy Aging spotlight. Each day, we will be posting some of the great information that’s packed into our book, The Best Kept Secrets to Healthy Aging.

Today’s topic:
Vitamins, Minerals and the Immune System

Vitamin D
The many roles for vitamin D that have been discovered in the last decade include contributions to the strength and robustness of the immune system. For example, vitamin D has been shown in research published recently in the Journal of Clinical Investigation to enhance the immune system’s production of small protein molecules that support the body’s defenses against external immune insults.36 Vitamin D appears to interact in a coordinated manner with cells near a new wound, strengthening the ability of the body to protect its integrity while a wound heals.

Vitamin C
One of the major functions of vitamin C is to work with the cells of the immune system to enhance their ability to maintain our immune defenses. The day-to-day importance of this function was endorsed by the Cochrane Collaboration (an independent therapeutic assessment service whose conclusions are relied upon by many health professionals, including the American Academy of Family Physicians).37 After a thorough statistical re-analysis of the scientific literature, this group concluded that vitamin C supports the human immune system.

Zinc
The intriguing role of zinc as an essential trace element for immune function is well established. Zinc facilitates crosstalk and coordination of effort between the various cells of the immune system and is absolutely required in order for immune cells to rapidly replicate and multiply during an immune response. If zinc is not available in sufficient amounts, immune cell functions are compromised; for example, zinc ensures the accuracy of cellular immune marker recognition by some types of lymphocytes. In addition, the effective response of the white blood cells known as “natural killer cells” is dependent on zinc supplies. Clearly, maintaining strong zinc status promotes healthy immune system functioning. Because the ability of the human immune system to adapt to new challenges has been shown to decline with increasing age, the importance of healthy zinc nutrition to healthy immune system function can have a tremendous beneficial impact on healthy aging.38

Next Best Kept Secrets to Healthy Aging topic:
B-Vitamins and Energy Levels

References:
36. Schauber J, Dorschner RA, Coda AB, Buchau AS, Liu PT, Kiken D, Helfrich YR, Kang S, Elalieh HZ, Steinmeyer A, Zugel U, Bikle DD, Modlin RL, Gallo RL. Injury enhances TLR2 function and antimicrobial peptide expression through a vitamin D-dependent mechanism. J Clin Invest 2007;117:803-811.
37. Simasek M, Blandino DA Treatment of the common cold. Am Fam Physician 2007;75:515-520.
38. Stromberg SP, Carlson J. Robustness and fragility in immunosenescence. PLoS Comput Biol 2006;2:e160 (doi:10.1371/ journal.pcbi.0020160).

Five New Products from Purity Products

Published on August 16, 2010 in krill oil, liquid vitamins, omega 3 fish oil, phytosterols and vitamin d. 0 Comments Tags: , , , .

We’ve released a few new products since our last products update. Click on each link to learn more.

Krill Omega-3 Super Formula
Dr. Cannell’s Advanced D Liquid Formula
Perfect Multi Advanced Liquid Multivitamin
Dr. Cannell’s Advanced D without Vitamin K
Cardio Super Formula

Spotlight: Best Kept Secrets to Healthy Aging – Vitamins, Minerals and Normal Blood Glucose Regulation

Published on August 13, 2010 in chromium, healthy aging spotlight, magnesium and vanadium. 0 Comments Tags: , , , .

This is part of our ongoing The Best Kept Secrets to Healthy Aging spotlight. Each day, we will be posting some of the great information that’s packed into our book, The Best Kept Secrets to Healthy Aging.

Today’s topic:
Vitamins, Minerals and Normal Blood Glucose Regulation

Chromium
Chromium is an absolutely vital cofactor that allows insulin to effectively stimulate the transfer of glucose from the blood into cells. The functions of chromium are so important that the US Food and Drug Administration has reviewed the evidence on chromium picolinate and allowed a qualified health claim on products containing this form of chromium stating that chromium picolinate may reduce the risk of insulin resistance and therefore, may possibly reduce the risk of type 2 (adult-onset) diabetes.

Magnesium
In addition to chromium, adequate magnesium intake is required for maintenance of stable blood sugar levels. As dietary magnesium intake goes up, the efficiency of glucose storage by muscle cells increases. This principle was demonstrated in the results of a study published recently in which elevated magnesium status was associated with healthy blood sugar control in children.33 Of course, the healthier our blood sugar management is, the healthier we will be. The link between healthy magnesium nutrition and healthy blood glucose regulation is underscored by the results of analyses of the data obtained from the 85,060 female nurses participating in the Nurses’ Health Study, the 39,345 women participating in the Women’s Health Study and the 42,872 men participating in the Health Professionals Follow-Up Study – those individuals who regularly consumed at least 400 mg of magnesium daily had significantly better blood sugar regulation in conjunction with their dietary practices.34,35

Vanadium
In addition to chromium and magnesium, the little-known trace mineral vanadium also plays important roles in supporting healthy blood sugar levels as a part of the diet. In humans, dietary supplementation with vanadium supports glucose metabolism in muscle cells – promoting normally healthy blood glucose regulation.

Next Best Kept Secrets to Healthy Aging topic:
Vitamins, Minerals and the Immune System

References:
33. Huerta MG, Roemmich JN, Kington ML, Bovbjerg VE, Weltman AL, Holmes VF, Patrie JT, Rogol AD, Nadler JL. Magnesium deficiency is associated with insulin resistance in obese children. Diabetes Care 2005;28:1175-1181.
34. Song Y, Ridker PM, Manson JE, Cook NR, Buring JE, Liu S. Magnesium intake, C-reactive protein, and the prevalence of metabolic syndrome in middle-aged and older U.S. women. Diabetes Care 2005;28:1438-1444.
35. Lopez-Ridaura R, Willett WC, Rimm EB, Liu S, Stampfer MJ, Manson JE, Hu FB. Magnesium intake and risk of type 2 diabetes in men and women. Diabetes Care 2004;27:134-140.

Spotlight: Best Kept Secrets to Healthy Aging – Vitamins, Minerals and the Prostate Gland

Published on August 12, 2010 in healthy aging spotlight, prostate health, selenium, vitamin e and zinc. 0 Comments Tags: , , , , .

This is part of our ongoing The Best Kept Secrets to Healthy Aging spotlight. Each day, we will be posting some of the great information that’s packed into our book, The Best Kept Secrets to Healthy Aging.

Today’s topic:
Vitamins, Minerals and the Prostate Gland

Selenium
Selenium is a potent supporter of prostate health. According to scientists who published the results of a detailed analysis of the scientific evidence dietary supplementation with 100 mcg of selenium every day can contribute substantially to the long-term health and healthy function of a man’s prostate.28 It seems that the way in which selenium works is that it “seeks out” the cells of the prostate and, by helping to maintain a healthy oxidant/antioxidant balance, promotes sustained health of these all-important cells.29

In fact, in promoting prostate health, the US Food and Drug Administration announced on February 21, 2003, that “Selenium may reduce the risk of certain  cancers. Some scientific evidence suggests that consumption of selenium may reduce the risk of certain forms of cancer” and “Selenium may produce anticarcinogenic effects in the body. Some scientific evidence suggests that consumption of selenium may produce anticarcinogenic effects in the body.” These statements highlight the importance of receiving an adequate supply of this nutrient.

Vitamin E
While selenium powerfully protects the inner workings of prostate cells, their cell membranes also need defense against oxidative invasion. This is where vitamin E fits in. Recent scientific evidence illustrates the important role of vitamin E in maintaining prostate health by promoting its antioxidant effects on prostate cells.30,31

Zinc
Prostate health isn’t just a matter of antioxidants. It also depends on proper metabolic control of energy processing within the gland. Even early loss of a small part of regulatory control can decrease prostate health. Although the regulation of energy processing is a complex process in any cell, a few quirks in the way prostate cells handle this challenge have placed the mineral, zinc, in a pivotal position. Recently published research illustrates the role of zinc in prostate function and highlights the special needs of the prostate for zinc.32 The prostate needs zinc for health – so all men need zinc for prostate health.

Next Best Kept Secrets to Healthy Aging topic:
Vitamins, Minerals and Normal Blood Glucose Regulation

References:
28. Etminan M, FitzGerald JM, Gleave M, Chambers K. Intake of selenium in the prevention of prostate cancer: A systematic review and meta-analysis. Cancer Causes Control 2005;16:1125-1131.
29. Sabichi AL, Lee JJ, Taylor RJ, Thompson IM, Miles BJ, Tangen CM, Minasian LM, Pisters LL, Caton JR, Basler JW, Lerner SP, Menter DG, Marshall JR, Crawford ED, Lippman SM. Selenium accumulation in prostate tissue during a randomized, controlled short-term trial of L-selenomethionine: A Southwest Oncology Group Study. Clin Cancer Res 2006;12:2178-2184.
30. Weinstein SJ, Wright ME, Pietinen P, King I, Tan C, Taylor PR, Virtamo J, Albanes D. Serum a-tocopherol and .-tocopherol in relation to prostate cancer risk in a prospective study. J Natl Cancer Inst 2005;97:396-399.
31. Kirsh VA, Hayes RB, Mayne ST, Chatterjee N, Subar AF, Dixon LB, Albanes D, Andriole GL, Urban DA, Peters U; PLCO Trial. Supplemental and dietary vitamin E, beta-carotene, and vitamin C intakes and prostate cancer risk. J Natl Cancer Inst 2006;98:245-254.
32. Costello LC, Franklin RB. The clinical relevance of the metabolism of prostate cancer; zinc and tumor suppression: Connecting the dots. Mol Cancer 2006;5:17 (13 pages). doi:10.1186/1476-4598-5-17 (http://www.molecular-cancer.com/content/5/1/17).

Spotlight: Best Kept Secrets to Healthy Aging – Vitamins, Minerals and the Skeleton

Published on August 9, 2010 in calcium, healthy aging spotlight and vitamin d. 0 Comments Tags: , , .

This is part of our ongoing The Best Kept Secrets to Healthy Aging spotlight. Each day, we will be posting some of the great information that’s packed into our book, The Best Kept Secrets to Healthy Aging.

Today’s topic:
Vitamins, Minerals and the Skeleton

Calcium
Of course, calcium is the major structural component supporting skeletal health. Increasing calcium intake (through foods or dietary supplements) increases bone integrity and provides a structure that is much less likely to fail (that is, break). This biological truism has been confirmed over and over by the results of “gold standard” randomized placebo-controlled clinical trials. As discussed in a detailed review published recently in the Brazilian Archives of Endocrinology and Metabolism, dietary supplementation with calcium prevents bone fractures – even in adults who already had suffered osteoporotic fractures (and therefore had very weak bones) before adding sufficient calcium to their diets.17

The U.S. Food and Drug Administration has recognized the relationship between good calcium nutrition and bone health by stating that “Adequate calcium throughout life, as part of a well-balanced diet, may reduce the risk of osteoporosis.”

Vitamin D
Although other nutrients are vital components of a strong skeletal structure, it is increasingly clear that vitamin D is the manager that orchestrates skeletal health. A deluge of new information emphasizes the importance of vitamin D – a degree of importance even greater than has been thought before. In fact, the results of the Women’s Health Initiative published recently in the New England Journal of Medicine proved that the need for vitamin D is much greater than previously believed.18 Fortunately, daily supplementation with enough vitamin D can be quite effective in promoting a strong long-lived skeleton.19 The question arises as to how much is enough? The independent Vitamin D Council suggests that otherwise healthy adults who get some sunshine every day should consume 1000 IU of vitamin D daily – if moderate sun exposure is not possible, 2000 IU would be preferable. These levels are very safe, despite the fact that they are much higher than was believed to be adequate just a few years ago. However, these levels may not be high enough for everyone. Individuals should check with their doctors about being tested for blood levels of vitamin D (a relatively easy test to conduct). If levels are low, an appropriate regimen should be instituted to raise vitamin D levels.

Magnesium
The third member of the major bone-building trio is magnesium. While calcium deficiency predisposes both men and women to thin bones and spontaneous fractures, this mineral is just as important as it promotes healthy mineral retention by bone tissue. Much more importantly, as shown in research results published recently in the Journal of the American Geriatric Society and the Journal of Clinical Endocrinology and Metabolism the density and strength of every bone in the human body is proportional to the intake of magnesium.20,21

Vitamin C
While most emphasis is placed on the mineral components of bone tissue, without vitamin C to band together the collagen fibers that actually form bones, there would be no guide to the placement of minerals and bone tissue would be fragmented and without mechanical strength. As vitamin C is required for collagen synthesis, bone strength is dependent on vitamin C supply.22

Strong bones require healthy joints in order for the skeleton to do more than simply support your weight against the pull of gravity. Modern research has shown that adequate consumption of vitamin C helps sustain healthy joints and promote their continued function.23,24

Vitamin E
The connection between maintaining oxidant/antioxidant balance and continuing skeletal health is only now being appreciated. This connection is underscored by the recent discovery that antioxidant capacity, especially vitamin E status, can be severely compromised in adults with joint issues.25 Enhancing antioxidant defense systems may indeed be a key factor in sustaining healthy joint and skeletal function as antioxidants can prevent damage to join tissue from free radicals.

Boron
Although the trace mineral boron is found within bone, its function there is not yet entirely clear. However, it is known that rats fed a boron-free diet develop weak bones. In fact, boron supplementation in rats and chicks has been found to increase bone strength. Furthermore, boron influences the metabolism of several metabolic enzymes in various ways as well as the metabolism of steroid hormones and nutrients including vitamin D, calcium and magnesium.26

Vitamin K
Vitamin K is required for the production of the non-collagen proteins in bone. This means that, because vitamin K helps determine the amount of non-mineral bone tissue that is available to be mineralized, human bone mineral density is proportional to vitamin K intake. The findings of an extensive analysis of published research have determined that poor vitamin K status dramatically increases the chances of bone fractures.27 A new concept in human nutrition is that because humans rely on gut bacteria to produce vitamin K from dietary fiber, the typical low-vegetable, low-fiber diet may be causing a form of undiagnosed vitamin K deficiency, manifested as impaired bone health. Of course, vitamin K is essential for other systems as well, an important one being the cardiovascular system. The preferred form of vitamin K seems to be vitamin K2, menaquinone, which is free of toxicity and has been shown to have the best bone-supportive and cardiovascular benefits. The optimal form of vitamin K2 is known as MK-7 and is derived from a fermented Asian soy food known as natto.

Next Best Kept Secrets to Healthy Aging topic:
Vitamins, Minerals and the Prostate Gland

References:
17. Heaney RP. Calcium intake and disease prevention. Arq Bras Endocrinol Metabol 2006;50:685-693.
18. Jackson RD, LaCroix AZ, Gass M, Wallace RB, Robbins J, Lewis CE, Bassford T, Beresford SA, Black HR, Blanchette P, Bonds DE, Brunner RL, Brzyski RG, Caan B, Cauley JA, Chlebowski RT, Cummings SR, Granek I, Hays J, Heiss G, Hendrix SL, Howard BV, Hsia J, Hubbell FA, Johnson KC, Judd H, Kotchen JM, Kuller LH, Langer RD, Lasser NL, Limacher MC, Ludlam S, Manson JE, Margolis KL, McGowan J, Ockene JK, O’Sullivan MJ, Phillips L, Prentice RL, Sarto GE, Stefanick ML, Van Horn L, Wactawski-Wende J, Whitlock E, Anderson GL, Assaf AR, Barad D; Women’s Health Initiative Investigators. Calcium plus vitamin D supplementation and the risk of fractures. N Engl J Med 2006;354:669-683.
19. Bischoff-Ferrari HA, Willett WC, Wong JB, Giovannucci E, Dietrich T, Dawson-Hughes B. Fracture prevention with vitamin D supplementation: A meta-analysis of randomized controlled trials. JAMA 2005;293:2257-2264.
20. Ryder KM, Shorr RI, Bush AJ, Kritchevsky SB, Harris T, Stone K, Cauley J, Tylavsky FA. Magnesium intake from food and supplements is associated with bone mineral density in healthy older white subjects. J Am Geriatr Soc 2005;53:1875-1880.
21. Carpenter TO, DeLucia MC, Zhang JH, Bejnerowicz G, Tartamella L, Dziura J, Petersen KF, Befroy D, Cohen D. A randomized controlled study of effects of dietary magnesium oxide supplementation on bone mineral content in healthy girls. J Clin Endocrinol Metab 2006;91:4866-4872.
22. Macdonald HM, New SA, Golden MH, Campbell MK, Reid DM. Nutritional associations with bone loss during the menopausal transition: Evidence of a beneficial effect of calcium, alcohol, and fruit and vegetable nutrients and of a detrimental effect of fatty acids. Am J Clin Nutr 2004;79:155-165.
23. Cerhan JR, Saag KG, Merlino LA, Mikuls TR, Criswell LA. Antioxidant micronutrients and risk of rheumatoid arthritis in a cohort of older women. Am J Epidemiol 2003;157:345-354.
24. McAlindon TE, Jacques P, Zhang Y, Hannan MT, Aliabadi P, Weissman B, Rush D, Levy D, Felson DT. Do antioxidant micronutrients protect against the development and progression of knee osteoarthritis? Arthritis Rheum 1996;39:648-656.
25. Surapaneni KM, Venkataramana G. Status of lipid peroxidation, glutathione, ascorbic acid, vitamin E and antioxidant enzymes in patients with osteoarthritis. Indian J Med Sci 2007;61:9-14.
26. Devirian TA, Volpe SL. The physiological effects of dietary boron. Crit Rev Food Sci Nutr. 2003;43(2):219-31.
27. Cockayne S, Adamson J, Lanham-New S, Shearer MJ, Gilbody S, Torgerson DJ. Vitamin K and the prevention of fractures: Systematic review and meta-analysis of randomized controlled trials. Arch Intern Med 2006;166:1256-1261.