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Home > No Bones About It

Dave Foreman

No Bones About It

by Dave Foreman
Volume 7, Issue 4
- Repair And Recovery
- Homeopathy May Be The Relief You Are Looking For
- Antioxidants For Serious Health Concerns
- Acne (And Other Acne Related Skin Issues)
- Arrhythmias
- Using Tonics To Improve Your Health
- Ask The Herbal Pharmacist
- Herbal Pharmacist Health Update
- Smart Weight Loss Options
- Allergy Relief Alternatives
- Focus: Women's Health
- Menopause Symptom Relief
- Focus: Men's Healths
- Ask The Herbal Pharmacist
- Antioxidants for Blood Sugar Control
- Bone Health 101
- The Basics for Healthy Eyes
- Uterine Fibroids (revisited)
- Wait Before You Cut!

- Holiday Travel Tips
- Time for a Tune Up
- Carpal Tunnel Syndrome
- Energy: Who needs more?
- PCOS-Polycystic Ovary Syndrome
- Heavy Legs
- Stay Hydrated this Summer
- Lower Back Problems-Sciatica
- Antioxidants for Cardiovascular Health
- Prostate Health: not just an old manís concern
- Diabetes and Metabolic Syndrome
- Urinary Tract Infections
- Fats? Good for you?
- Prostatitis
- Superfoods
- Timing your Training Supplements
- Juice Up Your Life with Superjuices
- Infant Corner-Homeopathy
- Foundational Health
- Top Toxins
- Fall Cleansing
- Heart Health
- Protein Recovery and Repair
- High Blood Pressure
- Tart Cherries
- Infant Corner: DHA
- Healthy Digestion: Is it possible?
- Holiday Gift Ideas
- Herbal Tea
- Tired, moody, canít sleep? It might be STRESS.
- Infant Corner: Healthy Digestion
- Healthy Aging
- Breast Cancer
- Get a Jump on the Winter Cold and Flu Season
- Children's Essentials: No-Guilt Popsicles
- Infant Corner: Breastfeeding - Energize Yourself
- Is Beauty Only Skin Deep?
- Hot Health Tip: Swimmer's Ear
- Infant Corner: Teething
- Understanding Homeopathy
- Green Foods Supplements
- Amino Acids
- Dry Eyes
- Infant Corner: Diaper Rash
- Blood Sugar Control
- The Herbal Pharmacist Consultation:Blood Sugar Concerns & More
- Sciatic Issues?
- Separating Myths From The Facts About Probiotics
- Carpal Tunnel Syndrome
- Infant Corner: Cradle Cap
- Swine Flu and Flu Season Worries:
- The Herbal Pharmacist Consultation:Weight Loss
- Quick Tips For Hypertension
- New Year's Resolutions
- A Natural Approach to Ear Infections
- Unraveling The Vitamin D Story
- Infant Corner: Prenatal Care
- Protein-Hype Or Hope
- Drug-Nutrient Interactions
- PMS-Something New
- Guide To Designing Your Supplement Regimen
- Why Can't I Sleep?
- Infant Corner: Developmental Support
- Hints for a Clearer Complexion
- Dental Tips
- Infant Corner
- Breast Cancer
- Healthy Aging
- Infant health corner
- Immune Support
- Secrets of Healthy Fats Revealed
- 4 Steps to Building a Healthy You–Step 4
- Chia seeds part II
- Healthy fats revisited
- Prostate health
- Infant health corner
- Fish oil & coq10
- 4 Steps to Building a Healthy You–Step 3
- Quick Tips for Women
- Bone Health
- Skin Health
- Quick Tips for Men
- Quick Fix For Allergy Sufferers
- 4 Steps to Building a Healthy You–Step 2
- Beauty Sleep
- Eye Health
- Weight Loss
- 4 Steps to Building a Healthy You
- Holiday Digestion
- Winter Dry Skin Tips
- Alzheimer's Disease
- TMJ Syndrome
- Breast Cancer Facts
- Bone Health
- Healthy Aging
- Children's Supplements
- Chia Seed the new superfood
- Understanding Chromium
- Water perhaps the most critical nutrient
- Stress! Tips to relax
- Allergy Tips
- There's A New CoQ10 In Town
- Tired? Quick tips for getting your energy level up
- Fats: Good For You?
- Flu Season
- Go Away Aches & Pains
- Oh!!My Aching Back
- Ear Infections
- How Sporty Are You
- No Bones About It
- Nattokinase
- Diabetic Retinopathy
- Fiber
- Skin Cancer
- Sleep Problems
- Specific Herbs For Men
- Cleansing
- Nails
- Probiotics
- Specific Herbs for Women
- Urinary Tract Infections
- Your Breath Stinks
- Blood Pressure
- Chronic Fatigue Syndrome(CFS)
- Colorectal Cancer
- Uterine Fibroid
- The Eyes Have It
- Carpal Tunnel Syndrome
-Putting Out the Fire
- Solving America's Energy Crisis
- Natural Gum Care
- Jazz Up Your Life with Juice
- Natural Relief for SAD
- Immunity Know-How
- Stop Smoking!!
- Let's Talk About Irregularity
- Free Radicals
- Asthma
- Memory Problems
- L-Carnitine
- Men's Health
- Women's Health
- The Four Pillars of Great Health
- Blood Sugar Control
- Probiotics
- Supplement Interactions
- Are You Consumer Smart?
- Digestive Blues
- Taking Control of Stress
- Heart Health
- Pycnogenol®
- Seasonal Affective Disorder
- Greens
- Is Beauty Only Skin Deep?
- Happy (and Healthy) Trails to You!

Dave Foreman, RPh, ND is a pharmacist, Naturopathic Doctor, author, television commentator, radio host and practitioner of natural living and holistic approaches to better health. His weekly radio program is broadcast throughout North America. Dave is currently a contributing columnist for Pharmacy Today magazine and several other natural health publications.

Osteoporosis seems to be in the news all of the time these days. Even grocery stores are providing bone density screenings to help diagnose this condition. This used to be a condition that only impacted the elderly, but with early detection devices, we are finding even younger folks have the beginnings (osteopenia) of Osteoporosis. Osteoporosis is a progressive disease that causes bones to become thin and brittle, making them more likely to break.The two major areas impacted by thinning bones are the Spine and Hips.

Osteoporosis has become a major health problem in the US. It is believed that about 20 million people have it and that about 1.5 million broken bones are caused by it each year.Women are more than 4 times more likely to develop it. Osteoporosisrelated breaks affect 50% of all women and 12% of all men. 1 out of every 2 women and 1 out of every 8 men will suffer from an osteoporosis-related break in their lifetime. Getting an early diagnosis and being proactive will help decrease your risk. Here are a few common symptoms:

  • Loss of height
  • Back pain
  • Poor posture (leaning/stooping)
  • Breaking bones with a minor injury (wrist/back)

A great friend of mine says "you put bone in the bank in your youth and hang on to what you have in your later years." In your pre-teen and teen years you build the strong foundation of your bones. After 30 this process goes the other way. Modern medicine says this is a natural process; I say that is a bunch of bologna. It's true that after 50, lower levels of estrogen and testosterone can speed up this process, but I feel that if you follow a sound diet, activity and supplemental program, you can have strong bones your whole life.


First, we need to take a look at the risk factors for developing Osteoporosis:

  • Family History
  • Ancestry
  • African
  • European
  • Asian
  • Smoking
  • Alcohol use
  • Little exercise
  • Diet
  • Carbonated beverage consumption (soda/pop)
  • Steroids like prednisone
  • Medications
  • Female Athlete
  • Aluminum containing antacids
  • Consult your pharmacist
  • Eating disorder or excessive dieting

Some of these risk factors cannot be altered, but you certainly can make lifestyle changes. Become more active. Just as muscles get stronger and bigger the more they're used, bone becomes stronger and denser with added use.Two types of exercises are important: weight-bearing and resistance. Examples of weight-bearing activity are jogging, walking, and stair-climbing. Resistance exercises are activities that use muscular strength to improve muscle mass and strengthen bone.Weight-lifting is the best example of resistance exercise.You don't need to buy weights. Moving your chairs, furniture or anything with weight may be adequate for making healthy changes in your bones.


Calcium and Vitamin D have long been linked with Osteoporosis prevention and treatment. Using a dietary supplement (level 2 of the Dietary Supplement Pyramid) is often the easiest route. Getting calcium from food is best for your bones. Milk is the most popular food group for calcium, but there are many other foods high in calcium: sardines, salmon, green leafy vegetables, tofu, and fortified foods (orange juice). Supplements can be a big help, ensuring you get the right types and amounts.

Since the body needs between 1000 and 2000 mg of elemental calcium a day, the rate of mineral absorption into the bloodstream is a critical consideration.The wrong form can result in a person swallowing a lot of pills and absorbing little actual calcium into their blood stream. If your product reads Calcium citrate 1000 mg, look to see how much elemental calcium comes from that amount.You may think you are consuming 1000 mg of calcium per day but in reality, it may only be 220 mg of actual calcium.

Calcium carbonate is the most popular form because it's easy to obtain and cheap. But you get what you pay for. I recommend Calcium citrate. Calcium citrate is most often used by the informed consumer who understands the importance of getting calcium into the bloodstream where it is used to maintain and re-mineralize bone. Consult with your health enthusiast for the calcium that is right for you. The following are recommendations of the National Institute of Health Consensus Conference on Osteoporosis for all people, with or without osteoporosis:

  • 800 mg/day for children ages 1 to 10
  • 1000 mg/day for men, pre-menopausal women, and postmenopausal women
  • also taking estrogen
  • 1200 mg/day for teenagers and young adults ages 11 to 24
  • 1500 mg/day for post menopausal women not taking estrogen
  • 1200 mg to 1500 mg/day for pregnant and nursing mothers The total daily intake of calcium should not exceed 2000 mg

Vitamin D is often combined with calcium supplements to enhance absorption into the bloodstream and improve the chance of calcium making its way from the blood stream into the bones. Exposure to Sunlight can be adequate for your body to make its own Vitamin D, but I would rather be safe than sorry.There are now links to Vitamin D3 and decreased incidence of certain health challenges like cancer. Go with a supplement to be sure.

Vitamin D is also found in fortified dairy products, egg yolks, salt water fish and liver. See above for recommended daily doses of Vitamin D.

Many other nutrients play a key role in bone health. A rising star you don't want to do without is Vitamin K. Until now,Vitamin K1 has been used in bone health supplements (BONE-UP® by Jarrow Formulas), but Vitamin K2 is showing even more promise. This could be because it can be better absorbed by the body and has similar benefits.

Other supplements to look for in your bone health product:

  • Phosphorus
  • Magnesium
  • Boron
  • Copper
  • Zinc
  • Manganese
  • Vitamin C
  • Silicon
  • Isoflavones-Ostivone®,Novasoy®

Using just a Calcium and Vitamin D supplement won't be enough. Look for products that contain most or all of the ingredients listed above. The bottom line is to get more absorbable calcium and other key nutrients into your body. Combine this with proper diet, exercise and other lifestyle changes and you should see marked improvements.

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