Part 1
BY STEVE BORN
Over the years, I have been saddened to receive emails from members of the Hammer family who have fractured/broken a bone (or bones), thus preventing them from training or competing, and sometimes preventing them from doing much of anything. These athletes/active people reached out to me because they wanted to do whatever they could to expedite their recovery and get back into action as soon as possible.
That’s where this protocol comes in. Believe me, I’ve done a ton of research on this topic, mainly because I hate to see athletes out of action for any notable length of time. On a happier note, I have been blessed to receive emails from clients who faithfully followed this supplement program and wanted to let me know it worked “better than I ever imagined.”
This supplement program will also benefit those of you who are trying to protect against osteoporosis or have been diagnosed with low bone density. As is always the case when discussing a medical condition, please consult with your health care professional before starting on a supplement program, especially if you’re currently taking a prescription medication.
Part Two of this article will explore the scientific studies and research behind each of these supplements. Look for it here on Endurance News Weekly.
Enough talk! Here’s the protocol.
All the nutrients vital for bone health, magnesium is arguably the most important one of all.
DOSAGE SUGGESTION: The government-set Recommended Daily Allowance (RDA) for magnesium is 420 mg a day for males and 320 mg a day for females. A more appropriate amount to aim for, however, is the Optimum Daily Intake (ODI) standard of 500-750 mg of magnesium.
Boron is vitally important for maintaining and improving bone health because of the role it plays in assisting with the bone-building effects of calcium, magnesium, phosphorus, and vitamin D.
DOSAGE SUGGESTION: 1 capsule, once or twice daily.
Selenium (found in Premium Insurance Caps and LSA Caps)
The roles that this trace mineral plays in bone health are complex, but it is believed that a portion of its importance comes via its antioxidant properties.
DOSAGE SUGGESTION: More is not better with selenium, so don’t exceed 400 mcg on a daily basis. Some foods—mainly fish such as tuna and halibut—supply some selenium, while Brazil nuts are the richest source of this trace mineral (1 ounce contains 544 mcg). Four capsules of Premium Insurance Caps (57 mcg) and four capsules of LSA Caps (100 mcg) daily will supply you with an ideal amount of selenium.
Research on the omega-3 fatty acids found in fish oil (EPA and DHA) shows that they have powerful anti-inflammatory and antioxidant effects.3 This makes fish oil an ideal candidate for inclusion in a bone-strengthening/anti-osteoporosis regimen, given the role of inflammation in osteoporosis.4
DOSAGE SUGGESTION: 2 softgels, 2 - 3 times per day with food.
Hammer Whey Protein and Organic Vegan Protein
Numerous studies document the acceleration of fracture healing with even a modest 10- to 20-gram increase in protein intake.
Other Suggestions
Vitamin D - EnDuro D
There is a wide range in the amount of vitamin D one needs to take daily to maintain optimal levels, but the general consensus is 2000 IU - 4000 IU daily.
Vitamin K2 - EnDuro D
This is tremendously important for a number of areas in human health, including bone health.
BioSil
A silicon supplement made by Natural Factors. I recommend using the liquid form instead of the encapsulated version, because I believe it works better. Note that the liquid form has a terrible taste, so mix the drops in a bit of juice.
References available upon request
2 comments
I’ve been diagnosed with osteoporosis and I’m super interested in this post. However, I am allergic to shellfish so this complicates matters with several supplements. What can you share regarding this?
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Hammer Nutrition replied:
You’re in luck! None of the supplements listed in the protocol—Essential Mg, Boron, Premium Insurance Caps, LSA Caps, Hammer Whey Protein, Organic Vegan Protein, EnDuro D—are derived from shellfish or contain any shellfish by-products. The only product that does is Tissue Rejuvenator (the glucosamine sulfate is shellfish-derived), and we make a non-shellfish vegan option—Vegan Tissue Rejuvenator. Note that any/all major allergens in a product must be listed on the label. You’ll find a list of our products that contain these major allergens is at https://hammernutrition.com/blogs/advanced-knowledge/allergen-information
I’ve been following this protocol ever since my first bone density test showed a problem three years ago. Last year’s test showed significant improvement! Thanks Hammer and Steve for helping keep us all healthy even as we age.