Dr. Forrest Nielsen, a biochemist who is the head of the Human Nutrition Research Center in Grand Forks, North Dakota, has completed detailed studies of the effect of adding boron to the diets of over 40 people.

In the first study of post-menopausal women, Dr. Nielsen noted that within a week of going on a supplement containing 3mg of boron, the women lost 40 percent less calcium, one third less magnesium and slightly less phosphorus through their urine.

His other studies have confirmed that boron has a positive effect on calcium metabolism.

However, Dr. Nielsen does not recommend boron supplements until more studies have been done. He notes that boron can be toxic if ingested in excessive amounts.

"It is best", says Nielsen, "to get boron through a balanced diet containing an abundance of non-citrus fruits (apples, grapes, pears, cherries, etc.), leafy green vegetables (spinach, parsley, cabbage, broccoli, beet greens etc.), nuts and legumes (dried beans, peas, lentils, etc.) A diet containing an abundance of these items is likely to supply 2 to 6mg of boron daily. This is a safe intake of boron."

To really make a difference, Nielsen believes that boron has to be at the 3 to 5mg level in the diet.

Interestingly enough, meat, fish, milk products and highly processed foods have a low boron content.

Eating Well And Not Absorbing What You Need ?

The most important factor that determines exactly how many nutrients you can absorb from your food and vitamins is the amount of acid produced by your stomach. Acid or HCL production declines with age. In fact, 25 percent of 60 year olds and 80 percent of 80 years olds do not produce enough HCL for proper digestion. As you age, there may be less of the other digestive enzymes as well.

Thus it is important to eat slowly, chew well and not drink too much at meal time. Drinking more than four ounces of fluid with meals dilutes the acid and digestive enzymes, and may cause gas and bloating. It is also important to take high quality enzymes with meals and if necessary, with the calcium-magnesium supplements. In cases where there is no history of ulcer, you can also take HCL capsules under the supervision of a doctor.

Dr. Elson Haas, author of the excellent book, STAYING HEALTHY WITH NUTRITION (Celestial Arts, 1992), suggests as an alternative to HCl tablets, that you drink the juice of half a lemon squeezed in water, or a teaspoon of apple cider vinegar in a glass of warm water, twenty minutes before meals.

A nutritional survey of older people conducted in Boston showed that most were deficient in not just one, but many nutrients. In the 60 to 69 year group, 65 percent were deficient in vitamin-D, 70 percent in folic acid, 70 percent in vitamin B-12, 35 percent in calcium and 65 percent in zinc. All of these nutrients are essential to good bone health.

In particular, women were receiving less than two thirds of the minimal daily requirement of many vitamins and minerals. A high quality multivitamin and mineral would compensate for most of these deficiencies.

Folic Acid, Homocysteine And Bone

Methione is one of the eight essential amino acids. It can be converted in part to a toxin known as homocysteine. According to Dr. Jonathan Wright and Dr. Alan Gaby, individuals with high levels of homocysteine due to a genetic disorder develop severe osteoporosis at an early age. After menopause, women seem to lose their efficiency at converting homocysteine to less toxic compounds. This loss of efficiency can be partly corrected through taking folic acid supplements.

Are You At High Risk For Bone Loss ?

Although it is best to start building your bone mass before age 35, it is never too late to start improving your diet and exercise level. Take the test at the end of the article to find out what risk category you are in. Women who are at high risk for osteoporosis will have to carefully weigh the pros and cons of taking hormone replacement therapy (HRT). Currently HRT is the favoured treatment for both the prevention and the treatment of osteoporosis.