Greetings everyone!
As we all know bone mass is a pretty important aspect of our looks, giving angularity and sharpness, but also playing a role in height. Now what you'll often hear from people is "bones? Drink milk". What they really mean is you want calcium. However, is there more to it than 'just drink milk bro'? Yes, there is. Let's take a look.
MISUNDERSTANDINGS OF CALCIUM
We all know milk is rich in calcium, 1 cup (240 ml) of cow’s milk contains about 300 mg of calcium (roughly 30% of the recommended daily intake for adults). Also supplementing calcium is good, calcium citrate being the one that absorbs the most. This study: https://doi.org/10.1136/bmj.h4183 shows calcium improves BMD (bone mineral density), which reduces the risk of fractures and osteoporosis. However, taking just calcium alone won't give u the bones u want. It is more than likely that if you go overdrive on calcium you'll just end up with your arteries clogged and joints stiff, however the claim of arteries being clogged is debated amongst scientists at the moment. Exogenous calcium over time could also cause heart disease. Either way, you don't want that. It is important to know calcium is the raw material you are getting in, but if your body doesn't send the right signals, how do you expect it to get stored in the right place (your bones)? What you need is vitamin D3.
IMPORTANCE OF VITAMIN D3
Vitamin D3 is definitely essential for this to work correctly. Vitamin D3, or cholecalciferol, helps your gut absorb calcium into the bloodstream. How? First Vitamin D3 is converted in the body to calcitriol, the active form. Calcitriol then increases expression of calcium-binding proteins in the intestines, which increases calcium absorption. Taking calcium without vitamin D3 = wasting calcium. Get outside for some sun, eat foods high in vit D3 and take supplements if needed. Now how are we going to direct the calcium where it belongs? That is our next vitamin, namely vitamin K2.
IMPORTANCE OF VITAMIN K2
Vitamin K2 is another vitamin that is 100% needed if you're trying to get your bones to grow. Vitamin K2 is going to direct the calcium to the right places, namely the bones, otherwise it might go to your arteries or joints, where it shouldn't be. How does it work? To begin Vitamin K2 activates proteins like osteocalcin and matrix Gla-protein (MGP). The osteocalcin helps bind calcium to bone matrix, and that is what we need. The MGP prevents calcium from depositing in arteries and joints (study: https://www.rejuvenation-science.com/research-news/vitamin-k/n-vitamin-k2-artery). Eat things like hard cheeses, soft cheeses, egg yolks, all foods high in vit K2. Supplements are also a great option if needed.
ZINC (EXTRA)
Our generation is on the path of having one of the lowest zinc levels in history, seeing our current ways of living and overall environment is filled with toxic chemicals ruining our hormones. Zinc deficiency is really bad, since zinc is essential for enzymes, recovery, health and growth. Zinc is also an essential cofactor for alkaline phosphatase (ALP). ALP is crucial for bone mineralization, as it releases phosphate ions necessary for building the bone matrix (study: https://pubmed.ncbi.nlm.nih.gov/29083622/). Supplementing zinc is recommended, since it's the easiest way to get those levels u need. But zinc also stimulates osteoblasts and inhibits osteoclasts (cells that break down bone). A study found that zinc is essential for bone formation. Deficiency in zinc impairs bone growth and mineralization (study: https://e-nrp.org/DOIx.php?id=10.4162/nrp.2010.4.4.276).
WHICH SUPPLEMENTS?
Since we want to ensure the supplements we're taking are absorbing the most possible, here's the list for the supplements that absorb the best:
Calcium: calcium citrate
Vitamin D3: vitamin D3 (cholecalciferol)
Vitamin K2: MK-7 (menaquinone-7)
Zinc: zinc picolinate/zinc bisglycinate
SUPPLEMENTING
If you're going to get supplements, it's also crucial to understand when to supplement them. Doing it incorrectly will mess up the whole system and will only give you the worst. For vitamin D3 and K2, take it with meals that have some fat. For zinc, take it separately from calcium (ideally around 2 hours apart) and avoid taking it on an empty stomach. An example routine: zinc in the morning with breakfast. Then, calcium, vit D3 and vit K2 with lunch or dinner. If you're taking calcium in high doses, split it up, keeping the separation time with the zinc. Keep drinking plenty of water throughout the day to hydrate yourself and to ensure you're functioning like needed, especially in the summer.
SUMMARY
To summarise it all now: calcium is the raw material you're bringing in and it builds the fundaments. Then the vitamin D3 helps absorb that calcium. The vitamin K2 directs it to your bones. Combined you achieve optimal bone growth. Of course, maintaining a good diet, doing some gym or sport activities and maximising hormones also plays a big role. This is also most effective during puberty.
Personally, I've seen results and have benefited from this routine. Let me know what you guys think and if you have any feedback or questions, feel free to comment. I made this text before on lookism.cc, however that site doesn't exist anymore. Also, forgive me if I selected the wrong prefix, I wasn't sure which one to choose exactly. And excuse my formatting, I'm not really good in that. On that note, I hope it works out for you well and remember: consistency is key.
Lord be with ye.
As we all know bone mass is a pretty important aspect of our looks, giving angularity and sharpness, but also playing a role in height. Now what you'll often hear from people is "bones? Drink milk". What they really mean is you want calcium. However, is there more to it than 'just drink milk bro'? Yes, there is. Let's take a look.
MISUNDERSTANDINGS OF CALCIUM
We all know milk is rich in calcium, 1 cup (240 ml) of cow’s milk contains about 300 mg of calcium (roughly 30% of the recommended daily intake for adults). Also supplementing calcium is good, calcium citrate being the one that absorbs the most. This study: https://doi.org/10.1136/bmj.h4183 shows calcium improves BMD (bone mineral density), which reduces the risk of fractures and osteoporosis. However, taking just calcium alone won't give u the bones u want. It is more than likely that if you go overdrive on calcium you'll just end up with your arteries clogged and joints stiff, however the claim of arteries being clogged is debated amongst scientists at the moment. Exogenous calcium over time could also cause heart disease. Either way, you don't want that. It is important to know calcium is the raw material you are getting in, but if your body doesn't send the right signals, how do you expect it to get stored in the right place (your bones)? What you need is vitamin D3.
IMPORTANCE OF VITAMIN D3
Vitamin D3 is definitely essential for this to work correctly. Vitamin D3, or cholecalciferol, helps your gut absorb calcium into the bloodstream. How? First Vitamin D3 is converted in the body to calcitriol, the active form. Calcitriol then increases expression of calcium-binding proteins in the intestines, which increases calcium absorption. Taking calcium without vitamin D3 = wasting calcium. Get outside for some sun, eat foods high in vit D3 and take supplements if needed. Now how are we going to direct the calcium where it belongs? That is our next vitamin, namely vitamin K2.
IMPORTANCE OF VITAMIN K2
Vitamin K2 is another vitamin that is 100% needed if you're trying to get your bones to grow. Vitamin K2 is going to direct the calcium to the right places, namely the bones, otherwise it might go to your arteries or joints, where it shouldn't be. How does it work? To begin Vitamin K2 activates proteins like osteocalcin and matrix Gla-protein (MGP). The osteocalcin helps bind calcium to bone matrix, and that is what we need. The MGP prevents calcium from depositing in arteries and joints (study: https://www.rejuvenation-science.com/research-news/vitamin-k/n-vitamin-k2-artery). Eat things like hard cheeses, soft cheeses, egg yolks, all foods high in vit K2. Supplements are also a great option if needed.
ZINC (EXTRA)
Our generation is on the path of having one of the lowest zinc levels in history, seeing our current ways of living and overall environment is filled with toxic chemicals ruining our hormones. Zinc deficiency is really bad, since zinc is essential for enzymes, recovery, health and growth. Zinc is also an essential cofactor for alkaline phosphatase (ALP). ALP is crucial for bone mineralization, as it releases phosphate ions necessary for building the bone matrix (study: https://pubmed.ncbi.nlm.nih.gov/29083622/). Supplementing zinc is recommended, since it's the easiest way to get those levels u need. But zinc also stimulates osteoblasts and inhibits osteoclasts (cells that break down bone). A study found that zinc is essential for bone formation. Deficiency in zinc impairs bone growth and mineralization (study: https://e-nrp.org/DOIx.php?id=10.4162/nrp.2010.4.4.276).
WHICH SUPPLEMENTS?
Since we want to ensure the supplements we're taking are absorbing the most possible, here's the list for the supplements that absorb the best:
Calcium: calcium citrate
Vitamin D3: vitamin D3 (cholecalciferol)
Vitamin K2: MK-7 (menaquinone-7)
Zinc: zinc picolinate/zinc bisglycinate
SUPPLEMENTING
If you're going to get supplements, it's also crucial to understand when to supplement them. Doing it incorrectly will mess up the whole system and will only give you the worst. For vitamin D3 and K2, take it with meals that have some fat. For zinc, take it separately from calcium (ideally around 2 hours apart) and avoid taking it on an empty stomach. An example routine: zinc in the morning with breakfast. Then, calcium, vit D3 and vit K2 with lunch or dinner. If you're taking calcium in high doses, split it up, keeping the separation time with the zinc. Keep drinking plenty of water throughout the day to hydrate yourself and to ensure you're functioning like needed, especially in the summer.
SUMMARY
To summarise it all now: calcium is the raw material you're bringing in and it builds the fundaments. Then the vitamin D3 helps absorb that calcium. The vitamin K2 directs it to your bones. Combined you achieve optimal bone growth. Of course, maintaining a good diet, doing some gym or sport activities and maximising hormones also plays a big role. This is also most effective during puberty.
Personally, I've seen results and have benefited from this routine. Let me know what you guys think and if you have any feedback or questions, feel free to comment. I made this text before on lookism.cc, however that site doesn't exist anymore. Also, forgive me if I selected the wrong prefix, I wasn't sure which one to choose exactly. And excuse my formatting, I'm not really good in that. On that note, I hope it works out for you well and remember: consistency is key.
Lord be with ye.
