Module 6: Vitamins and Minerals for bone health

what are vitamins crucial for bone health?

- vitamin K for mineralization and osteoclast formation

- vitamin C for collagen synthesis

- vitamin D for calcium absorption

what is collagen for bone?

collagen is a protein in bone: we need amino acids ( the monomer of proteins) for bone health

what are minerals crucial for bone health?

- calcium ( essential for collagen production)

- phosphorus

- magnesium

- fluoride

main function of vitamin K

- blood clotting

- bone health

main function of vitamin C

- healthy teeth and gums, iron absorption, and healthy muscle tissue

main function of vitamin D

- calcium absorption for healthy teeth and bones and calcium and phosphorus level maintenance

what is bone tissue?

bone tissue is a combination of protein and minerals

what is the percentage of collagen in bone structure?

- 35% collagen a protein

- organic fibers for strength, durability, flexibility

- if collagen is low, bones become more brittle and fracture risk increases dramatically

what is the percentage of hydroxyapatite crystals?

- inorganic minerals including calcium, phosphorus, oxygen and hydrogen

- provides the hardness of bone and teeth

what is bone function?

- support, protection, movement, and storage for many essential minerals ( calcium, fluoride and phosphorus)

what are the three processes that bones develop?

- bone growth

- bone modeling

- bone remodeling

what is bone growth?

increases in bone size; completed by age 14 in girls and age 17 in boys

what is bone modeling?

shaping of bone; completed by early adulthood

what is bone remodeling?

removal of old or damaged bone and replacement with new bone ; occurs throughout life

what are the two cells that do bone remodeling?

- osteoclast

- osteoblast

what is osteoclast?

- cells that degrade bone to initiate normal bone remodeling and release minerals; regulate blood calcium

what is osteoblast?

- produce the collagen- containing component of bone; regulate calcium and phosphate ions in developing bone.

vitamin K

-fat soluble vitamin, crucial for blood clotting and bone health

- menaquinone (K2) is a longer form of vit K is required for bone health

- promotes bone growth by increasing osteoclast formation and increasing mineral deposition

-food sources: think green! kale, broccoli, brussels sprouts are good dietary sources of vitamin K

vitamin D ( cholecalciferol)

- fat soluble vitamin

- not necessary in the diet ( unless deficient)

- synthesized in the skin for cholesterol using UV light from the sun

- vitamin D is hormone, which is converted into the hormone calcitrol

- calcitrol is activated form of vitamin D, which helps the body absorb calcium and phosphate from food

- excess is stored in liver and adipose tissue, and can last over winter

what are the functions of vitamin D?

- regulates calcium absorption from the small intestine

- stimulates osteoclast to release Ca from bone when it is needed elsewhere in the body

- required for bone growth and maintenance

- may reduce the risk of some cancers ( not treatment)

- may support cognitive function and prevent age- related decline

- low vitamin D has been linked to higher mortality, higher vitamin D levels may slow aging

what are the animals that provide vitamin D3 (cholecalciferol) ?

- fish

- oysters

what doesn't provide vitamin D?

plants do not provide vitamin D

what provides vitamin D2 (ergocalciferol)?

- mushrooms

where is cholecalciferol mostly obtained from?

- fortified milk

-fortified foods

- fortified cereals

is vitamin D deficiency common?

yes, fairly common

what is rickets in children ( deficiency in vit. D)?

- softening of bones usually leading to fractures or deformities

what is osteomalacia ( deficiency in vit. D)?

(soft bones) in adults

what age does neurodegeneration happen in ( deficiency in vit. D)?

- in elderly

is hard to fight infection with vitamin D deficiency?

yes, inflammation happens and difficulty fighting infections

what is the correlation between vitamin D deficiency and atherosclerosis ?

- inflammatory bowel disease

- chron's disease

- kidney disease

who is at risk with vitamin D deficiency?

- people with dark skin

- people living at high altitudes

-breast fed infants who are not exposed to sunlight ( breast milk has no vit.D)

- people with fat malabsorption (cannot absorb the fat soluble vitamins, ADEK)

- people > 65 years: decreased capacity to synthesize vitamin D from the sun

- obesity: lowers circulating vitamin D levels since it is stored in fat cells

Vitamin D toxicity

- no toxicity when the only source is from naturally produced vitamin D ( from sun exposure )

- supplements can cause toxicity and lead to hypercalcemia ( high blood calcium) which can cause kidney disease)

what is the function of calcium?

- provides structure for bones and teeth: hydroxyapatite is the crystalline structure formed by Ca, P, H,O

what are other functions of calcium ?

- assists with acid-base balance in blood

- involved in transmission of nerve impulses

- assits in muscle contraction

- maintains healthy blood pressure

- initiates blood clotting

- regulates hormones and enzymes

calcium absorption

- is enhanced in an acid environment

- requires activated vitamin D (calcitriol)

- calcitriol "turns on " cell uptakes of calcium from food an into the intestinal cells

what are two causes of calcium deficiency?

- hypocalcemia

- osteoporosis

what is hypocalcemia (low blood calcium) ?

- not caused by inadequate intake in diet (calcium is pulled from the bone)

what are the causes of hypocalcemia?

- kidney disease ( prevents activation of vit.D)

- thyroid diseases

what can hypocalcemia cause?

- osteoporosis

factors that influence the risk of osteoporosis...

- genetics

- lack of physical activity, muscle atrophy

- reduction in estrogen after; menopause; estrogen stimulates osteoblasts

what are some food rich in calcium with high bioavailability?

- dairy is a good source of calcium due to the amount of calcium per serving

-green veggies are good sources of calcium ( high bioavailability) but you have to eat a lot to get the same amount as in diary

calcium toxicity...

- generally rare in healthy individuals

- excess dietary calcium is excreted

-hypercalcemia

what are the causes hypocalcemia (high blood calcium)?

- cancer or parathyroid over production

what are the symptoms for hypocalcemia (high blood calcium)?

- fatigue

- appetite loss

- constipation

- mental confusion

- calcium deposits in soft tissues

what are the functions of phosphorus/ phosphate?

- bone formation

- required for proper fluid balance

-component of ATP, DNA, membrane

why is the balance of phosphate and calcium important?

- calcium and phosphate levels are inversely related

- when free blood calcium levels rise, phosphate levels fall

- when phosphate levels rise, free calcium levels drop

deficiency of phosphate

- are rare, phosphorus is common in many foods

- brittle bones

- anxiety

- loss of appetite

toxicity of phosphate

- excessive vitamin D supplements, phosphorus- containing antacids or soda can cause high phosphorus levels ( muscle spams and convulsions)

- excessive phosphorus lowers calcium levels. this can pull out of bones

what is magnesium ?

- mineral found on bone structure

what is the cofactor of magnesium?

- cofactor for over 300 enzyme system

what is magnesium required for?

- for ATP, DNA, and protein synthesis

what does magnesium support?

- supports vitamin D metabolism, muscle contraction, and blood clotting

what happen if you don't consume enough magnesium?

- hypocalcemia- associated with osteoporosis, heart disease, high blood pressure, type 2 diabetes

what happen if you consume too much magnesium?

- excess supplements cause diarrhea, nausea, cramps, dehydration

what is fluoride?

- is a trace mineral

stored in teeth and bones

what are the functions of fluoride?

- develops and maintain teeth and bones

- combines with calcium and phosphorus to protect teeth from bacteria

what are the sources of fluoride?

- fluoridated dental products

- fluoridated water ( not in most bottled water)

deficiency in fluoride

- tooth and enamel weakness

fluoride toxicity

- fluorosis ( excess of fluoride) increases the protein content of tooth enamel and makes teeth porous; teeth become stained and pitted