Your Bones, Calcium, Vitamin D, & K2

What it is:

Bones are often perceived as static structures, as they are frequently depicted in their dried state, such as in movies or other media. But they are living tissues that continually break down and rebuild, which means you can influence your bone density and quality every hour of every day by the lifestyle you lead.

At the core of this process are a handful of powerful nutrients, like vitamin D, calcium, and vitamin K2, along with your lifestyle choices that either strengthen or hinder bone regeneration.

You can support this matrix through various factors, including eating habits and bone-building exercises. We track this progress in a variety of ways, such as DEXA scans or blood tests for vitamin D and calcium levels.

What the research says:

The necessary components for healing, bone repair, collagen formation, bone scaffolding, and other bone-related health rely on critical nutritional items. Although supplements such as calcium or vitamin D may be helpful in short spurts, sourcing from whole foods will serve you best in the long run. Some areas to focus on include:

• Vitamin D plays a critical role in nutrient absorption, especially minerals necessary for healing, bone repair enzymes, collagen formation, and bone scaffolding. Optimal blood levels should range from 40-60 ng/mL.

  • Fatty fish (with small edible bones), eggs, liver, mushrooms (exposed to UV light)

• Calcium is the raw material for bone structure. Aim for 4-5 servings of calcium-rich foods daily, with each serving around 300mg.

  • Dairy, leafy greens (kale, broccoli), and canned fish with bones.

• Vibrantly colored, plant-based foods are rich in polyphenols, especially phytoestrogens, which may help reduce bone loss by suppressing osteoclast activity (bone breakdown) and reducing inflammation. 

  • It is especially helpful during menopause, when estrogen declines. A specific type of phytoestrogen, isoflavones, may activate the estrogen receptor beta pathway, offering particular benefits for bone density. Aim for about 50mg of isoflavones per day.

• Omega-3s support calcium absorption and promote bone regeneration, along with helping immune function. Consume foods rich in Omega-3 fatty acids.

  • Salmon, mackerel, flaxseeds, walnuts, and chia seeds.

• Vitamin C assists in immunity, bone remodeling, and collagen synthesis, which are essential for resilient bones.

  • Citrus fruits, bell peppers, berries, and broccoli.

• Vitamin K2 is crucial; it helps direct calcium to the bones and keeps it out of arteries and soft tissue, improving both bone density and cardiovascular health. K2 works synergistically with Vitamin D and calcium for optimal bone metabolism.

  • Eggs, natto, organ meats like liver, and grass-fed dairy or beef items.

• B12 (e.g. oysters) and potassium (e.g. leafy greens) are also involved in cellular function and bone metabolism.

Bone health is more than just a snapshot of your current density; it’s a reflection of your diet, lifestyle, hormones, and how well your body is absorbing and using key nutrients. We can review your Micronutrients together or have your Apeiron Life team build a plan for you based on your results. 

Detrimental items such as tobacco use are linked to decreased bone mass; therefore, being aware of all your negative habits is crucial. It all adds up. Other factors that can affect your risk and requirements include hormonal changes, such as menstruation, menopause, or fluctuations in testosterone levels. Let your Apeiron Life team determine all the factors that can influence your long-term health. 

We can follow your bone patterns, so with the proper testing and guidance, you can take action now to build a stronger skeletal future.