Discuss dietary factors that have been shown to effect bone health.

Calcium and phosphorus are critical to forming hydroxyapatite crystals that pack tightly together and build up on the collagen (protein) foundation of bone.

Vitamin D is critical to increase absorption of calcium and magnesium across the small intestinal wall, signal the kidneys to retain calcium in the bloodstream, and stimulate osteoclast cells when calcium is needed in the body, all of which help to regulate blood calcium levels.

Vitamin K serves as a co-enzyme during the production of osteocalcin, a protein that is associated with bone turnover.

Magnesium is an essential component of bone tissue and influences the formation of hydroxyapatite crystals and bone growth through its regulation of calcium balance and its interactions with vitamin D and parathyroid hormone.

Fluoride is needed to maintain the health of teeth and bone. It stimulates new bone growth, and is currently being researched as a potential treatment for osteoporosis. During the development of both our baby and permanent teeth, fluoride combines with calcium and phosphorus to form fluorapatite, which is more resistant to destruction by acids and bacteria than hydroxyapatite. Thus, teeth that have been treated with fluoride are more protected against the acids that cause dental caries (cavities) than teeth that have not been treated.

Chronic alcoholism is detrimental to bone health and is associated with high rates of fractures. In contrast, numerous research studies have shown that bone density is higher in some people who are moderate drinkers. Despite the fact that moderate alcohol intake may be protective for our bone, the dangers of alcohol abuse on overall health warrant caution in making any dietary recommendations. As is consistent with the alcohol recommendations related to heart disease, it is recommended that people should not start drinking if they are non-drinkers, and people who do drink should not consume more than two drinks per day.

Some researchers consider excess caffeine consumption to be detrimental to bone health. Caffeine is known to increase calcium loss in our urine, at least over a brief period. Although the findings have been inconsistent, recent research now indicates that the relative amounts of caffeine and calcium consumed are critical factors affecting bone health. It appears important to bone health that we moderate our caffeine intake and ensure adequate consumption of calcium in our diets.

The effect of high dietary protein intake on bone health is controversial. Although it is well established that high protein intakes increase calcium loss, protein is a critical component of bone tissue and is necessary for bone health. High protein intakes have been shown to have both a negative and a positive impact on bone health. Similar to caffeine, the key to this mystery appears to be adequate calcium intake.