Just Ask Terry

Terry is happy to provide his opinion on diet and nutrition, supplements and lifestyle choices. This information is for educational purposes only. It is not meant to replace the advice of your physician and is not to be considered medical advice, diagnosis or treatment. Should you have any concerns please contact your physician directly.

Q. Terry, “I am trying to do my best to increase my bone density. My mother and grandmother both have osteoporosis. I have been taking a calcium supplement and I try to get plenty of calcium in my diet. But what else can I do to help reduce my risk? I read about silica as one possibility but I don’t know if it will really help or not.” Judy R, Baltimore, MD A. Dear Judy, I’m happy to hear that you are taking your bone health seriously, but calcium alone is not enough. Calcium works best when it is paired with other important vitamins and minerals such as magnesium, and vitamin D. I would recommend that you trade your calcium supplement for a good quality bone building formula that includes calcium, magnesium and vitamin D, as well as boron, vitamin K, copper, zinc, manganese, and other key ingredients. I like to see women get 3,000 to 4,000 IU of vitamin D daily, so look for a formula that contains sufficient levels of vitamin D. The typical 400 IU per serving is just not enough. I also suggest adding strontium to your supplements but don’t take it at the same time as a calcium product. Strontium is excellent at building bones, but strontium and calcium use the same pathways for absorption. Therefore, to get the best benefits from each, separate them by at least 2 hours. Finally, silica from horsetail is also an excellent addition to help improve your bone density. It helps calcium get into the bones where it is needed, and it also helps keep bones strong. In fact, one special silica formula containing marine oil to facilitate absorption found that the product increased calcium absorption into the bone by up to 50% or more. Silica tends to not be well absorbed, so look for a product that has been extracted in such a way that only the most bioavailable silica is in the product, along with bioflavonoids and nutrients to improve absorption. Weight bearing exercises GREATLY increase bone density. You don’t have to be a weight lifter with barbells in a gym. Even lifting a few cans of soup over your head 20 times a day, or taking a walk around the block, might be where you start. But anything that puts pressure on your bones increases their strength, so make sure to incorporate this aspect into your bone health plan. I would also like to remind you that it is never too late to take care of your bones. I think your mother and grandmother should use these supplements and think about weight-bearing exercises as well. Maybe they will be inspired by your commitment to bone health!