Don't overdo it on Vitamin D

One of the most common issues I see with my clients is over-supplementing with vitamin D. While some people have vitamin D levels that are too low and keeping your vitamin D at a healthy level is crucial for good health, more is not always better with vitamin D. Striving to get your vitamin D as high as you can is not a good strategy for healthy bones. Taking over 10,000 IU per day of vitamin D can result in hypercalcemia, which is too much calcium in the blood. Hypercalcemia is a serious condit...   read full post »

posted on 3/10/2023


Is there something special about Jarlsberg Cheese?

Maybe, or maybe not. Vitamin K2 is key to healthy bones. Many cheeses are good sources of K2 but they vary in the amount and form. Jarlsberg Cheese, a mild semi-soft cheese made from cow’s milk from Jarlsberg in eastern Norway, is particularly rich in the MK-9 form of vitamin K2. In a small, s...   read full post »

posted on 2/10/2023


Phytates are not Bad for your Bones

One of the most common concerns I hear from clients is about phytates and their effect on mineral absorption. Many have given up higher phytate foods because of a concern that they negatively affect calcium absorption. Giving up phytate containing foods means you are giving up some really healthy fo...   read full post »

posted on 1/10/2023


Bone Healthy Charcuterie Board

Charcuterie (in English pronounced shahr-koo-tuh-ree) Boards are all the rage right now. They are fun to make, serve and share. Here are my suggestions for a bone healthy board: Assorted Fruits like raspberries, strawberries, blackberries, blueberries, grapes, orange wedges, fresh cherries, figs, dr...   read full post »

posted on 12/10/2022


Soy for your Bones

While research is ongoing, with some mixed results, there is good evidence that adding soy to your diet could improve bone strength. Soy foods are associated with improved markers of bone health and improved outcomes. Regular consumption of soy foods seems to have a positive effect on bone health, l...   read full post »

posted on 11/22/2022


Is a Vegetarian Diet Good for your Bones?

There is a strong trend toward plant-based diets, due to the multiple health benefits these diets seem to offer. However, a new study published online August 11, in BMC Medicine, suggests vegetarian diets may increase your chance of hip fracture. The researchers found that middle-aged women who neve...   read full post »

posted on 10/15/2022


How Melatonin Affects Bones

I’m getting more and more questions about melatonin and bones. I think that’s because it is a commonly used supplement for sleep and the data related to fractures is confusing. Melatonin plays a role in regulating the body’s wake-sleep cycle and has been recommended as possibly hel...   read full post »

posted on 9/15/2022

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