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Many people are vitamin D deficient, leading to increased risks of depression, Parkinson's, Alzheimer's, and cancer. Supplementing vitamin D alone won't help if you're eating poorly, not exercising, smoking, or drinking excessively. However, in an otherwise healthy lifestyle, correcting low vitamin D can make a big difference. It's important to consider context, as magnesium is crucial for converting vitamin D into its active form. About 50% of people don't get enough magnesium from sources like dark leafy greens, pumpkin seeds, dark chocolate, and almonds. Stress, coffee, alcohol, and sugar deplete magnesium levels. Magnesium is an anti-aging macro-mineral involved in DNA repair enzymes.

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Vitamin D absorption depends on magnesium; without magnesium, vitamin D cannot be absorbed. Conversely, vitamin D aids magnesium absorption. Many people are deficient in both vitamin D and magnesium. Magnesium deficiency can lead to calcium deposits in joints and arteries. Therefore, vitamin D supplements should include magnesium and other cofactors.

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Calcium supplements are not recommended for strengthening bones because bones are made up of 12 minerals, including boron, chromium, iron, magnesium, manganese, potassium, phosphorus, selenium, sulfur, silica, and zinc. When you take calcium supplements, it causes an imbalance in the body, leading to the release of potassium and sodium by the kidneys. Instead, the best way to strengthen bones is to consume minerals in the right balance, which can be found in Celtic salt, Himalayan salt, and dark green leafy vegetables. Many patients in aged care take calcium supplements, but all of them still have osteoporosis, indicating that it is not effective.

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Magnesium is involved in over 300 bodily reactions, impacting heart health, muscle cramps, stress, anxiety, and sleep. Diet is key; ensuring you meet the minimum daily requirements for vitamins and minerals, including magnesium, is essential.

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Vitamin D's effectiveness relies on magnesium. Vitamin D supplementation can worsen a magnesium deficiency because it increases the body's magnesium requirement. Vitamin D and magnesium work synergistically. Vitamin D toxicity, marked by excessive blood calcium, can be mitigated by magnesium, which prevents vascular calcification. Magnesium functions as a natural calcium channel blocker, and it helps regulate blood clot formation, which can be caused by excessive calcium.

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Avoid calcium supplements as bones are made up of 12 minerals, not just calcium. Excess calcium can disrupt mineral balance in the body. Strengthen bones by consuming minerals found in seawater, Celtic salt, Himalayan salt, and dark green leafy vegetables. Nurses in aged care give calcium supplements to patients, yet all still have osteoporosis, showing it's not effective.

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The most crucial nutrient for the human body is vitamin D3, often deficient but easily fixed. Take at least 5,000 IUs of vitamin D3 with 120-140 micrograms of K2, preferably MK-7 for better absorption. This combination helps calcium go to the bones instead of the arteries, reducing risks of high blood pressure, heart disease, congestive heart failure, peripheral artery disease, stroke, and heart attack.

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Bones are not made of calcium alone, but rather a combination of 12 minerals and 64 trace minerals. Taking calcium supplements can lead to an imbalance in the body, causing the adrenal glands to shut down and releasing potassium and sodium from the kidneys. To strengthen bones, it is recommended to consume minerals in the right balance. This can be achieved by using Celtic salt and Himalayan salt, or by consuming dark green, leafy vegetables. Aged care patients often take calcium supplements, but all of them still have osteoporosis, suggesting that it may not be effective.

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Magnesium deficiency's most dangerous symptom is pathological calcification, where calcium builds up in arteries, cells, and soft tissues like the brain, eyes, kidneys, and heart. Magnesium is the master controller of minerals, especially calcium, preventing its accumulation in cells. Too much calcium can kill cells, and the right calcium balance is only beneficial with sufficient magnesium.

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Vitamin D is important; take at least 10,000 IUs, but for chronic problems, take 20,000-40,000 IUs. When taking vitamin D3, take K2 simultaneously to prevent calcium buildup in the arteries. K2 drives calcium from the blood and joints back into the bone, protecting against hypercalcemia. The ratio is 10,000 IUs of vitamin D3 to 100 micrograms of K2. If increasing D3 to 20,000 IUs, then take 200 micrograms of K2.

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The most dangerous symptom of magnesium deficiency is pathological calcification, where calcium accumulates in arteries, cells, and soft tissues, including the brain, eyes, kidneys, and heart. Magnesium regulates other minerals, particularly calcium, preventing its harmful buildup in cells. While calcium is essential, an excess without sufficient magnesium can be detrimental and even fatal to cells. Maintaining the right balance of calcium is crucial, and adequate magnesium is necessary for this balance.

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About 80% of people are deficient in vitamin D, which can lead to various health issues like depression, Parkinson's, Alzheimer's, and cancer. However, simply taking vitamin D supplements won't help if you have an unhealthy lifestyle. If you clean up your lifestyle and still have low vitamin D levels, it can make a big difference. It's important to note that even if you spend a lot of time in the sun or take vitamin D supplements, without adequate magnesium in your diet, the enzymes that convert vitamin D into its active form won't function properly. Unfortunately, 50% of the population doesn't consume enough magnesium, which can be found in dark leafy greens, pumpkin, dark chocolate, and almonds. Magnesium is crucial for DNA repair enzymes and has anti-aging properties.

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Vitamin K2 helps prevent calcium buildup and drives calcium into bones and teeth. Vitamin A, specifically retinol, is another important nutrient cofactor for Vitamin D3. Vitamin A receptors sometimes bind with Vitamin D receptors, and both work together. A deficiency in one can affect the other's optimal function. Vitamin A also helps keep calcium out of arteries. Vitamin A deficiency symptoms include difficulty seeing in the dark, dry eyes and skin, a lowered immune system, and acne.

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Vitamin D3 is described as the single most important nutrient in the human body, yet 50% of the world's population is clinically deficient. This deficiency is easily fixed with supplementation. It is recommended to supplement with a minimum of 5,000 IUs of vitamin D3 and 120-140 micrograms of K2, specifically the MK4 version, which is believed to be the most bioavailable. Vitamin D3 with K2 helps calcium deposit into the bone rather than the arterial wall. Vitamin D deficiency is claimed to be a risk factor for developing high blood pressure, heart disease, congestive heart failure, peripheral arterial disease, and may increase the incidence of stroke and heart attack.

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Osteoporosis can be reversed, and calcium supplements should be avoided. Bones are made of 12 minerals, including boron, chromium, iron, magnesium, silica, sulfur, selenium, potassium, phosphorus, and zinc, not just calcium. Calcium hardens tissue and contributes to atherosclerosis. According to Dr. Robert Thompson, medical school teaches about the dangers of calcium, but this knowledge is often ignored later on. The speaker advises against taking Fosimax and recommends resistance training, such as push-ups and planks, to build muscle. Vitamin D can be obtained from sun exposure.

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Vitamin D should always be taken with vitamin K2. Vitamin D3 increases calcium absorption, potentially leading to high blood calcium levels, which can be problematic. Vitamin K2 directs calcium from the blood into the bone, preventing soft tissue calcification in areas like arteries and joints. The recommended ratio is 100 micrograms of vitamin K2 for every 10,000 IUs of vitamin D3.

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Calcium supplements should be avoided because bones are not solely made of calcium, but rather a combination of 12 minerals including boron, chromium, iron, magnesium, manganese, potassium, phosphorus, selenium, sulfur, silica, and zinc. When the body receives an excess of calcium from supplements, it shuts down the adrenal glands to retain magnesium, causing an imbalance that leads to the release of potassium and sodium by the kidneys. To strengthen bones, it is best to consume minerals in their proper proportion, which can be found in seawater or in dark green leafy vegetables. Despite the common practice of prescribing calcium tablets to aged care patients, all of them still suffer from osteoporosis, indicating that this approach is not effective.

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Vitamin D is crucial; take at least 10,000 IUs, or more (20,000-40,000 IUs) for chronic issues. When supplementing with Vitamin D3, it's important to take Vitamin K2 simultaneously, especially regularly, to prevent calcium buildup in the arteries. Vitamin K2 directs calcium from the blood and joints back into the bone, counteracting the hypercalcemia risk associated with Vitamin D toxicity. The recommended ratio is 10,000 IUs of Vitamin D3 to 100 micrograms of Vitamin K2.

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Vitamin D absorption relies on magnesium; without magnesium, vitamin D cannot be absorbed. Conversely, vitamin D aids in magnesium absorption. Many people are deficient in both vitamin D and magnesium. Magnesium deficiency can lead to calcium deposits in joints and arteries. Therefore, vitamin D supplements should include magnesium and other cofactors.

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Strong bones are an important foundation for overall health. To maintain great bone health, focus on four key areas. First, nutrition: maintain a highly nutritious diet. Second, exercise: incorporate load-bearing exercises, plyometrics, resistance training, and high-impact activities. Third, reduce stress, as high cortisol levels deteriorate bone health. Fourth, prioritize sleep, since bone remodeling occurs during sleep and studies show poor sleep is linked to weak bone density. The skeleton rebuilds itself every ten years, so invest in your bone health to maintain an active lifestyle.

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- I talk a lot about vitamin D but I wouldn't recommend taking vitamin D by itself. - I would always take vitamin K2 with vitamin D because vitamin D3 increases calcium absorption in your intestines by 20 times and that ends up in the blood so you can have a lot of calcium in the blood which can be a problem for people especially if they're prone to kidney stones or arthritis but vitamin k two comes to the rescue and that takes the calcium from the blood and pushes it into the bone. - One of the really important things that vitamin K2 does is to prevent soft tissue calcium from accumulating. - That could be in your arteries or the joints or any organ. - So to protect you against any potential side effects of vitamin D3, make sure you take vitamin K2 at the same time. - And as far as the ratios go, for every ten thousand IUs of vitamin d three, take a hundred micrograms of vitamin k two.

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Magnesium is a cofactor for hundreds of enzymes involved in energy and protein metabolism, and it helps regulate heart rhythm and blood pressure. Magnesium can increase muscle tone and alleviate muscle cramps. Magnesium aids in vitamin D absorption and balances calcium levels. It may help reduce arthritis and osteophytes in joints when calcium levels are too high. Magnesium can also lower stress, improve sleep, and relieve constipation.

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Vitamin D absorption relies on magnesium; without enough magnesium, vitamin D cannot be absorbed. Conversely, vitamin D aids in magnesium absorption. Many people are deficient in both vitamin D and magnesium. Magnesium deficiency can lead to calcium deposits in joints and arteries. Therefore, vitamin D supplements should include magnesium and other cofactors.

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Prevent WEAK Bones By Lifting Weights As You Age | Mind Pump 2201

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Every person over 50 faces a risk of osteopenia, with bone mass loss accelerating after this age. Osteopenia can lead to osteoporosis, increasing mortality risk, particularly from complications like pneumonia following a fracture. The most effective way to strengthen bones is through muscle strengthening, particularly weightlifting, which has been shown to be far superior to supplements or medications. Nutrient deficiencies contribute to bone mass loss, but the decline is often due to years of inactivity rather than age alone. Strength training sends signals to the body to strengthen bones, similar to how muscles adapt to stress. Calcium and vitamin D can help if there are deficiencies, but excessive calcium intake can lead to health issues, including heart disease. Astronauts, who experience bone density loss in space, must exercise regularly to maintain bone health. While running may improve lower body bone strength, it does not strengthen upper body bones as effectively as weightlifting. Long-term strength training can lead to significant bone density retention, even into older age. For example, older weightlifters can have bone density comparable to much younger individuals. The body adapts to stress, and microfractures in bones can lead to increased density over time, similar to how plants can be strengthened through stress training techniques. The decline in muscle strength among the elderly correlates with bone weakening, and many elderly individuals face mortality risks from falls. Strength training can significantly reduce cancer risk and improve balance, which is crucial for preventing falls. Balance issues often stem from muscle weakness, and strength training can help maintain proprioception and stability. A personal anecdote highlights the rapid decline in health following inactivity, emphasizing the importance of maintaining strength and activity levels. The average grip strength of college-aged males has decreased significantly over the decades, indicating a broader issue of declining physical strength and health. The conversation shifts to the importance of physical activity in daily life, noting that modern conveniences contribute to decreased activity levels. The hosts predict that awareness of these issues will grow, especially as pharmaceutical solutions emerge. Historically, men faced less risk of osteopenia due to more physically demanding lifestyles, but this has changed. The hosts discuss the ineffectiveness of certain medications for bone loss compared to strength training. They also touch on the importance of understanding the body's needs and the potential for over-reliance on supplements. The conversation then shifts to personal health discussions, including the effectiveness of different cold medications and the importance of understanding their ingredients. The hosts conclude with a discussion about family history and personal anecdotes, emphasizing the importance of understanding one's roots and how they shape identity. They also touch on the evolution of societal norms and the glamorization of certain lifestyles, particularly in relation to historical figures and the impact of media on perceptions of health and fitness.

TED

Why healthy bones are about so much more than milk | Body Stuff with Dr. Jen Gunter

Guests: Jen Gunter

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Drinking milk is often thought to be essential for strong bones, but this is not scientifically accurate. Adults have 206 bones that support organs, store minerals, produce hormones, and make blood. Bone health involves constant removal and replacement of bone, with osteoporosis occurring when loss outpaces replacement. Calcium and vitamin D are crucial, but many dietary sources exist beyond milk. Exercise also plays a vital role in bone health by stimulating bone growth and improving balance to prevent falls.