Incorporating 5 Essentials™
Get a chiropractic exam. The fundamental premise of chiropractic care is to balance the spine to support the health and integrity of the central nervous system, helping to support strong bones.
Get adequate amounts of calcium, from raw, organic dairy, raw almonds, and kale. (4) The bones act as a storage site for about 99% of the body’s calcium.(5) The lack of calcium intake is linked to depleted bone mineral density.(6)
Increase consumption of vitamin K2, from foods like sauerkraut, wild-caught salmon, and egg yolks. (7) Vitamin K2 is a cofactor in bone development, helping to support bone strength.(8)
Boost your consumption of vitamin D, from foods like wild-caught salmon or egg yolks. Vitamin D helps boost the body’s absorption of calcium, promoting bone health.(9)
Use caution with caffeine. Caffeine may actually deplete calcium in the bones, leading to decreased strength. (10)
Consume high-potassium foods, like avocados, bananas, and beets.(11) Potassium helps preserve the integrity of bone mineral, promoting optimal bone health. (12)
Integrate grass-fed, organic meats. Protein, specifically protein from quality meats, helps promote higher levels of IGF-1.(13) IGF-1 is a hormone that helps promote optimal bone development. (14)
Increase magnesium intake. Sources include avocados, chia seeds, and leafy greens.(15) About 60% of the body’s magnesium is stored in the bones, and deficiencies may increase the risk of osteoporosis. (16)
Avoid soda and refined sugar. Research shows that refined sugar may deplete bone minerals, leading to weakness. (17)(18)
Get at least 7-9 hours of sleep per night.(19) Sleep is the body’s restorative process where it heals. The lack of sleep has been linked to decreased bone mineral density and increased risk of fracture.(20)
Oxygen & Exercise
Get about 10-15 minutes of sun exposure per day. The sun is a main source of vitamin D. When the skin comes into contact with sunlight, it produces vitamin D from cholesterol.(21) Research has shown that the sun UV rays are strongest around noon, making it optimal for getting the most vitamin D in the least amount of time.(22)
Exercise for at least 30 minutes, 3-4 times a week. Certain low-impact exercises, such as the elliptical or walking, can help strengthen muscles and reduce the risk of bone loss.(23)(24)
Please consult with your healthcare practitioner before starting any exercise program.
Minimize exposure to heavy metals, such as mercury, arsenic, and lead. These heavy metals, found in places like water and soil, may disrupt bone mineral density.(25) In turn, this leads to heightened risk of osteoporosis.(25)
Avoid smoking. Cigarettes contain over 7,000 chemicals.(26) Smoking has shown to be linked to an increased risk of osteoporosis and reduced bone mineral density.(27)
If you have any concerns about osteoporosis, please consult with your healthcare practitioner about performing the proper blood tests.
Talk to your healthcare practitioner about including these and/or any other nutraceuticals in your dietary practices.
Osteoporosis Nutraceutical Recommendations
Instructions for Use
Daily Essentials for Men or Women
Two (2) capsules of Multivitamin (Men’s or Women’s)
One (1) capsule of Vitamin D3 + Probiotics
One (1) capsule of B-Complex with Delayed Release
Two (2) softgels of Optimal Omega
Two (2) capsules of Magnesium Glycinate
Instructions for Use
Never modify any medications or other medical advice without your healthcare practitioner’s support.
*For optimal results, we recommend you perform a metabolic analysis profile test, which tests for key biomarkers that identify nutritional deficiencies, toxicities, bacterial overgrowth, and drug effects. Talk with your MaxLiving Chiropractor about the Metabolix Program to get tested and be able to obtain a more customized health plan.
1. What is Osteoporosis? iofbonehealth.org. https://www.iofbonehealth.org/what-is-osteoporosis. Accessed May 21, 2020.
2. Osteoporosis. mayoclinic.org. https://www.mayoclinic.org/diseases-conditions/osteoporosis/symptoms-causes/syc-20351968. Accessed May 21, 2020.
3. Osteoporosis: Are You at Risk? webmd.com. https://www.webmd.com/osteoporosis/guide/osteoporosis-risk-factors. Reviewed November 4, 2018. Accessed May 21, 2020.
4. Jennings K. Top 15 Calcium-Rich Foods (Many Are Non-Dairy). healthline.com. https://www.healthline.com/nutrition/15-calcium-rich-foods#section8. Published July 27, 2018. Accessed May 21, 2020.
5. Calcium. iofbonehealth.org. https://www.iofbonehealth.org/osteoporosis-musculoskeletal-disorders/osteoporosis/prevention/calcium. Accessed May 21, 2020.
6. Nordin BE. Calcium and Osteoporosis. Nutrition. 1997;13(7-8):664-686. doi: 10.1016/s0899-9007(97)83011-0.
7. Eske J. What to know about vitamin K-2. medicalnewstoday.com. https://www.medicalnewstoday.com/articles/325059#health-benefits. Reviewed April 29, 2019. Accessed May 21, 2020.
8. Shearer MJ, Fu X, Booth SL, et al. Vitamin K Nutrition, Metabolism, and Requirements: Current Concepts and Future Research. Adv Nutr. 2012;3(2):182-195. doi: 10.3945/an.111.001800.
9. Sunyecz JA. The use of calcium and vitamin D in the management of osteoporosis. Ther Clin Risk Manag. 2008;4(4):827-836. doi: 10.2147/tcrm.s3552.
10. Heaney RP. Effects of Caffeine on Bone and the Calcium Economy. Food Chem Toxicol. 2002;40(9):1263-1270. doi: 10.1016/s0278-6915(02)00094-7.
11. O’Brien S. 15 Foods That Pack More Potassium Than a Banana. healthline.com. https://www.healthline.com/nutrition/foods-loaded-with-potassium#section14. Published July 26, 2018. Accessed May 21, 2020.
12. Zhu K, Devine A, Prince RL, et al. The Effects of High Potassium Consumption on Bone Mineral Density in a Prospective Cohort Study of Elderly Postmenopausal Women. Osteoporos Int. 2009;20(2):335-340. doi: 10.1007/s00198-008-0666-3.
13. Heaney RP, Layman DK, et al. Amount and type of protein influences bone health. Am J Clin Nutr. 2008;87(5):1567S-1570S. doi: 10.1093/ajcn/87.5.1567S.
14. Locatelli V, Bianchi VE, et al. Effect of GH/IGF-1 on Bone Metabolism and Osteoporosis. Int J Endocrinol. 2014;2014(235060):1-25. doi: 10.1155/2014/235060.
15. Spritzler F. 10 Magnesium-Rich Foods That Are Super Healthy. healthline.com. https://www.healthline.com/nutrition/10-foods-high-in-magnesium#section10. Published August 22, 2018. Accessed May 21, 2020.
16. Castiglioni S, Cazzaniga A, Albisetti W, Maier JAM, et al. Magnesium and Osteoporosis: Current State of Knowledge and Future Research Directions. Nutrients. 2013;5(8):3022-3033. doi: 10.3390/nu5083022.
17. Fung TT, Arasaratnam MH, Grodstein F, Katz JN, Rosner B, Willett WC, Feskanich D, et al. Soda consumption and risk of hip fractures in postmenopausal women in the Nurses’ Health Study. Am J Clin Nutr. 2014;100(3):953-958. doi: 10.3945/ajcn.114.083352.
18. Tian L, Yu X, et al. Fat, Sugar, and Bone Health: A Complex Relationship. Nutrients. 2017;9(5):506. doi: 10.3390/nu9050506.
19. How Much Sleep Do We Really Need? sleepfoundation.org. https://www.sleepfoundation.org/articles/how-much-sleep-do-we-really-need. Accessed May 21, 2020.
20. Paddock C. Short sleep may harm bone health in older women. medicalnewstoday.com. https://www.medicalnewstoday.com/articles/327076. Published November 20, 2019. Accessed May 21, 2020.
21. Raman R. How to Safely Get Vitamin D From Sunlight. healthline.com. https://www.healthline.com/nutrition/vitamin-d-from-sun#time-of-day. Published April 28, 2018. Accessed May 21, 2020.
22. Rhodes LE, Webb AR, Fraser HI, Kift R, Durkin MT, Allan D, O’Brien SJ, Vail A, Berry JL, et al. Recommended Summer Sunlight Exposure Levels Can Produce Sufficient (> or =20 Ng ml(-1)) but Not the Proposed Optimal (> or =32 Ng ml(-1)) 25(OH)D Levels at UK Latitudes. J Invest Dermatol. 2010;130(5):1411-1418. doi: 10.1038/jid.2009.417.
23. Best Exercise for Osteoporosis. webmd.com. https://www.webmd.com/osteoporosis/guide/osteoporosis-exercise#1. Reviewed November 8, 2018. Accessed May 21, 2020.
24. Rittweger J. Can Exercise Prevent Osteoporosis? J Musculoskelet Neuronal Interact. 2006;6(2):162-166. https://pubmed.ncbi.nlm.nih.gov/16849827/. Published April 2006. Accessed May 21, 2020.
25. Lim H, Lee H, Kim T, Lee B, et al. Relationship between Heavy Metal Exposure and Bone Mineral Density in Korean Adult. J Bone Metab. 2016;23(4):223-231. doi: 10.11005/jbm.2016.23.4.223.
26. What’s In a Cigarette? lung.org. https://www.lung.org/quit-smoking/smoking-facts/whats-in-a-cigarette. Updated March 13, 2020. Accessed May 21, 2020.
27. Smoking and Bone Health. bones.nih.gov. https://www.bones.nih.gov/health-info/bone/osteoporosis/conditions-behaviors/bone-smoking. Published December, 2018. Accessed May 21, 2020.
This content is for information purposes only. Any statement or recommendation in this publication does not take the place of medical advice nor is meant to replace the guidance of your licensed healthcare practitioner. These statements have not been evaluated by the Food and Drug Administration. MaxLiving information is and products are not intended to diagnose, cure, treat, or prevent any disease or provide medical advice. Decisions to use supplements to support your specific needs should be considered in partnership with your licensed healthcare practitioner.