National College of Natural Medicine
Special from Bottom Line's Daily Health News
April 18, 2006
A s readers of Daily Health News know well, I often call naturopathic physicians (NDs) to discuss health issues because they know so much about both body function and its interaction with our environment. While medical doctors (MDs) focus on and treat a specific problem and body system, NDs look at the entire system to determine the best ways to create optimal health.
Starting in this issue, I will be talking each month with Mark Stengler, ND, about a variety of health news. Dr. Stengler treats a wide variety of patients at his clinic in La Jolla, California, in addition to being the author of more than 15 books (including two best-sellers) and of Bottom Line's newest print newsletter Bottom Line Natural Healing. This month, Dr. Stengler and I discuss the latest news and best practices for maintaining strong bones that will protect you from crippling fractures later in life.
OUR AGING BONES
With the rapidly increasing number of Americans who are age 50 and older, maintaining strong bones has become an especially critical issue. Already 8 million women and 2 million men in this country suffer from osteoporosis, the bone-wasting disease that makes them vulnerable to bone fractures, especially in the hips, wrists and spine. But even more frightening, Dr. Stengler is concerned about the approximately 34 million more Americans who have low bone mass -- the precursor to osteoporosis -- and it's not just people over 50. Studies have shown that preliminary stages of osteoporosis can start in people as young as age 30, especially women. That means that everyone, not just those who are graying, should pay close attention to the health of their bones.
Fortunately, research on ways to improve bone health is ongoing and insightful. No doubt you remember the many times you were told as a child to drink your milk because calcium helps make bones strong. And that is true -- calcium is indeed important for bone health. But a new American study of 2,000 participants ages 70 to 79 surprised many people because it showed a direct correlation between magnesium and increased bone density. The researchers found that for every 100 mg of magnesium intake per day study participants ingested up to a point, there was a 2% increase in bone mineral density (BMD). This is a significant increase when it comes to bone density.
Dr. Stengler points out that the importance of magnesium to bone health shouldn't really be surprising, for a number of reasons. The body holds 60% of its magnesium in the bones. Magnesium influences how calcium is transported out of the gastrointestinal tract and formed into bone. It also helps to control hundreds of enzymatic reactions in cells that influence bone density. In addition, this busy mineral is required for the formation of proteins that help form bone.
MISSING MAGNESIUM
Most people are familiar with magnesium and assume that they are already getting it in the foods they eat. But Dr. Stengler firmly disagrees with the belief that people are getting enough magnesium. While the mineral exists in whole grains, nuts, legumes, green leafy vegetables, fish and meat (beef, poultry and other animals), the sad fact is these are not the foods that fill the plates of many, perhaps even most, Americans. Furthermore, a number of common medications drain magnesium stores. The list of drugs is lengthy and includes some diuretics and antibiotics, antifungal medications, asthma medications, immune suppressing corticosteroids and cyclosporine, among others. Drinking alcohol, especially in excess, also depletes the body's magnesium. In fact, Dr. Stengler says that when he tests patients for the level of magnesium in their blood, he finds the vast majority have far from optimal levels.
SUPPLEMENTING MAGNESIUM
That means most of us need magnesium supplements. There are a number of different types on the market and it can be confusing when selecting which to take. Dr. Stengler says to avoid magnesium oxide because it is the least well absorbed, but the others -- magnesium chelate, magnesium glycinate and magnesium citrate -- are all well tolerated and absorbed. Dr. Stengler says most people should have a total intake of between 500 mg to 750 mg a day of magnesium from all sources, but it must also be combined with 1 gram to1.5 g of calcium (approximately a 2:1 ratio of calcium to magnesium). It is best to work with an ND to outline what is best for you.
For optimal bone health Dr. Stengler generally assesses his patient's diet and recommends additional supplementation as needed. Nutrients he recommends include the following (figures are average recommended levels)...
- Calcium -- 500 mg to 600 mg twice a day (total 1 g to 1.5 g a day)
- Magnesium -- 500 mg to 750 mg a day
- Boron -- 3 mg a day
- Zinc -- 30 mg a day
- Manganese -- 15 mg a day
- Vitamins: C -- 500 mg, K -- 500 mcg, B-6 -- 25 mg, B-12 -- 50 mcg, D -- 800 IU (for people who already have bone loss, prescribed dosage of vitamin D may be increased to 1,000 to 2,000 IU daily for a limited period of time)
- Strontium salts -- 680 mg daily
- Folic acid -- 400 mcg daily
- Omega-3 essential fatty acids -- 1,000 mg total of EPA and DHA daily
Building and maintaining bone health calls for more than just magnesium and other vitamin/mineral supplements. Other important factors that Dr. Stengler stresses include having an overall healthful diet and regular participation in weight-bearing exercises such as walking, running, weight training and the like. For a list of weight-bearing exercises by difficulty level, click here http://ag.arizona.edu/maricopa/fcs/bb/bbchart.htm.
Source
- Mark A. Stengler, ND, associate clinical professor, National College of Naturopathic Medicine, Portland, Oregon. He practices naturopathic medicine at the La Jolla Whole Health Clinic, La Jolla, California.
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