Our bones are a living, restorative substance, and our whole skeleton replaces itself on average 10 times throughout our lifetime. During this renewal, calcium stored in the bones is released. This calcium enters the bloodstream to be metabolised. A healthy bone structure occurs when the body absorbs calcium through bone production at a faster rate than it releases calcium. However, scientific studies show that Western countries have a higher risk of osteoporotic bone fractures compared with countries that have lower daily calcium (less than 900 mg per day). This suggests that bone health relies on more than a sufficient intake of calcium. Magnesium and vitamins D3 and K2 all interact with calcium in the process of developing and maintaining healthy bones.
Calcium (and phosphorus) are essential minerals that make up bone. These minerals are metabolised into bone through the combined action of vitamin D3, vitamin K, and the parathyroid hormone. Calcium provides our bones and teeth with their hard exterior shell. However, too much calcium can lead to heart damage. Recent studies have found that long-term calcium supplementation of more than 1000 mg per day could increase the risk of cardiovascular disease by as much as 24%. Calcium supplements increase the risk of developing heart disease through the deposits of calcium accumulating in blood vessels and increased blood clotting, both of which can lead to the arteries hardening. Therefore, it is important to balance intake of calcium with vitamins D3 and K2 and magnesium.
Vitamin D3 enables better absorption of calcium, which is vital for optimal bone health. Vitamin D also improves the density of bone protein that is dependent on vitamin K. The body naturally produces vitamin D3 when the skin is exposed to sunshine (i.e. ultraviolet rays). Insufficient sunlight exposure can create a need to obtain adequate vitamin D in other ways. Given that only small amounts of vitamin D can be obtained from food, a supplement can offer one way to address insufficient vitamin D. In addition, high numbers of the Western population have insufficient levels of vitamin D. It is important to address any vitamin D insufficiency for optimal bone health.
We need a sufficient level of vitamin K2 to ensure that calcium is well regulated in the body, directed to the bones and away from the arteries. Vitamin K2 prevents calcium from building up in the blood vessels and calcifying in the arteries. Calcium accumulation in the arteries increases the risk of heart disease. Therefore, vitamin K2 serves two functions by regulating the bones’ absorption of calcium needed for healthy bones. It also decreases the risk of heart disease that could otherwise be a by-product of too much calcium in the bloodstream.
Our modern diet struggles to provide the amount of vitamin K needed by the body. A vitamin K2 deficiency reduces the effective removal of calcium that occurs during bone maintenance. Furthermore, the risk of vitamin K2 deficiency increases as we age. Vitamin K2 is found in eggs, dairy, some meats, and fermented foods including cheeses, yogurt, and the Japanese dish natto. Dietary Vitamin K2 is associated with a significant decrease in the risk of developing heart disease. However, studies have also shown that this result may be achieved by taking Vitamin K2 supplements consistently for a minimum of 2 years. Vitamin K2 supplement is safe, and the World Health Organization has not prescribed any limit on the amount of K2 that can be taken.
Magnesium is another important mineral that contributes to healthy bones. There is a bidirectional relationship between magnesium and vitamin D, as they both help to metabolise each other. Nearly all bodily magnesium is stored in the bones, muscles, and soft tissues. As with deficiencies in vitamin D3 and K2, magnesium deficiency is also a concerning health trend. Therefore, taking a magnesium supplement could be beneficial for many adults, especially those in Western countries. Combining magnesium in a bone health supplement, along with vitamins D3 and K2, provides wraparound nutritional support for those experiencing poor bone health.
The primary role of a vitamin D3, vitamin K2, and magnesium supplement is to support your overall bone health, whilst reducing any cardiovascular side effects. It is important to seek advice from your healthcare professional before taking any supplement to ensure the supplement dosage and duration is safe and appropriate for your individual health circumstances.
