Calcium (MCHC) like Ostera Metagenics or Bone Builder Extra Strength 1000-1200 mg foundation of bone matrix Vitamin D3 2000-4000 iu- enhances calcium absorption 30 – 40 % Vitamin K2- 100-200 mcg/day- directs calcium into the bone Protein 1.2-1.6 g/kg/day structural component of bone matrix Magnesium glycinate- 320 mg- 420 mg/day- required for Vitamin D activation Collagen- 5 – 15 g/day- supports bone flexibility and strength Boron- 3-6 mg/day decreases calcium and magnesium excretion Zinc- 25 mg/day- essential for osteoclast formation Omega 3- 1-4 gm/day EPA/DHA- reduces inflammatory bone resorption
Reference: The Gut-Bone Axis in Midlife Women-Inflammation, Bone Health and Emerging Clinical Solutions PLMI Institute August 2026
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