Does Your Eating Ever Feel Out Of Control?

[Selvaraj]

This is one under-appreciated nutrient. Most of us The SuperFood Detox Code Review may think of it in relation to blood clotting, but it's also a critical friend to calcium. Vitamin K helps create one of the most abundant proteins in the bone, Osteocalcin. Osteocalcin supports the bone matrix by binding calcium and promoting mineralization. Our bones would be at risk for weakness without it.

There are two forms of Vitamin K, K1 and K2. Vitamin K1 is found in green vegetables and supports healthy blood clotting. Vitamin K2, which is made by bacteria lining the GI tract partly by converting some K1 into K2, is the form that supports bone health. How do we get enough Leafy greens and green vegetables, as mentioned above, are great sources of K1. Some of that K1 will get converted to K2 which is the form we want for bone health. Another option is to supplement with K2 which will give a direct dose of the stuff our bones need. If you feel your health is pretty good, especially in terms of digestion and gastrointestinal health, some Vitamin K food sources daily may be enough. If you question your ability to properly absorb and convert Vitamin K to its active bone-health form, you may want to consider supplementation.

About 50% of our magnesium is stored in the bones, so this mineral has to be important. Several studies have shown that bone density increases as magnesium intake increases. This is one mineral not to ignore as it also supports a host of other functions in the body. One problem noted in recent years is that our food supply is becoming increasingly deficient in this vital nutrient. As soil supplies become depleted, so also does our food. Therefore it's becoming harder and harder to know if we are getting enough from sources that are typically high in magnesium. These foods include nuts, beans, whole grains, and green leafy vegetables. The RDA for magnesium in women and men is 310mg per day and 400mg per day, respectively. Thankfully supplement options are abundant if you feel you need a little additional support. One word of advice Unless you suffer from constipation and need some laxative help, try avoiding Mg+ Oxide and go for another form such as Mg+ Citrate, Mg+ Malate or Mg+ Glycinate which tend to be more readily absorbed.

Last but not least, let's talk about calcium's role. It is critically important, as much as I have underplayed it to highlight the role of calcium's best friends. But truly it is one of the most important players in bone strength. There is roughly 1 kg of Calcium in our bodies and 99% of that resides in the bones. It makes up a mineral complex that provides strength and stability to our entire skeleton. When they say calcium builds strong bones, they aren't kidding. But as we have talked about throughout this entire article, calcium can't get into the bones and do its job without its main helpers. This complex interplay between a vast array of nutrients, most of which we talked about here, is what keeps us strong and functioning at our full capacity.

The RDA for adults is roughly 1,000mg per day. BUT, this is dependent on ensuring adequate intake of all the nutrients needed for bone health. Otherwise, as mentioned previously, those 1,000 mg of calcium are not going to be well absorbed. And if they don't get absorbed Well, that is when calcium starts roaming for other places to live, like in your blood vessels, in soft tissues, in the kidneys, and excreted in the bowels, sometimes causing constipation.

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