Bone Mending Menu 101

By Bill Misner Ph.D. (16)*

Breaking bones is painful and recovery may require 6-12 weeks. Diet should supply the materials the body needs to repair bones even at a greater localized rate than required for normal adolescent growth patterns. The body turns up its attentive metabolism in order to repair compromised structures. Following a severe bone break the metabolic requirements are compared to the extra energy required to complete a marathon. The concrete-paste cement materials required from specific whole foods or supplements are numerous, without which, mending of fractures may take longer or mend incomplete. Therefore the diet should contain extra protein from isoflavone-rich Soy, Tuna, and Salmon or foods rich in the nitric oxide-producing amino acid, Arginine, should be consumed in slightly higher portions (20-25%) daily with portions from each the following 3 groups:

(VITAMIN K-RICH FOODS) Cauliflower, Brussels Sprouts, Kale, Green Tea, Turnip Greens, Spinach, Cabbage, Tomatoes, String Beans, Broccoli, Brussels Sprouts, (ARGININE RICH FOODS) Spirulina, Peanuts, Lobster, Clams, Tuna, Turkey, Prawns, Crab, Chicken, Veal, Beef, Lamb, Pork, Pecan Nut, Calf Liver, Haddock, Halibut, Salmon, Ham, Cod, Cheddar Cheese, Cottage Cheese, Egg, and Lettuce. (DIETARY SUPPLEMENTS) Phosphorus, Methylsulfonylmethane, Silicon, Glucosamine, Vitamin C, Bromelain, Copper, Calcium, Magnesium, Vitamin B6, Folic Acid, Vitamin B12, Boron, and Vitamin K.

SOY is rich in Ipriflavones that may increase the rate bones mend. IPRIFLAVONES suppress bone resorption and stimulate osteoblasts to form new bone. Ipriflavone is a semi-synthetic flavonoid (isoflavone) derived from the soy compound daidzein. Ipriflavone promotes the incorporation of calcium into bone. It also inhibits bone breakdown. Although the chemical structure of ipriflavone resembles that of estrogens, it exerts estrogenic effects only on bones. It does not mimic the effect of estrogens in the hypothalamus or pituitary gland. It does not stimulate tissue growth in the uterus or breast. After two years of treatment (600 mg per day), ipriflavone therapy causes a significant reduction in the risk of fracture (1). Many clinical studies, including numerous double-blind studies, clearly show long-term treatment with ipriflavone (along with 1,000 mg supplemental calcium) is both safe and effective in halting bone loss in post-menopausal women or women who have had their ovaries removed as well as improving bone density in cases of osteoporosis (1). Supplemental SOY PROTEIN (+20 grams per day above normal protein intake) may improve the fracture healing time and prevent (osteoporotic) fractures. Soy isoflavone's weak estrogenic effect may help protect against osteoporosis by preventing bone resorption and promoting bone density. Soy isoflavones have also been shown to prevent bone resorption and to help increase bone density in some in vitro and animal studies. The synthetic isoflavone ipriflavone, the major metabolite of which is the soy isoflavone daidzein, has demonstrated a significant ability to prevent osteoporosis in both animal models and in humans. However, this mechanism's possible effect is not 100% conclusive, though some scientists are (2). ARGININE, an amino acid, (10,000 mg per day) is recommended to enhance the fracture healing.

Arginine-Rich Foods milligrams per 100 grams (3)
Spirulina 4,147
Peanuts 3,296
Lobster 1,777
Clams 1,584
Tuna 1,522
Turkey 1,513
Prawns 1,509
Crab 1,500
Chicken 1,302
Veal 1,270
Beef 1,199
Lamb 1,070
Pork 1,005
Pecan Nut 1,185
Calf Liver 1,158
Haddock 1,025
Halibut 1,048
Salmon 980
Ham 931
Cod 929
Cheddar Cheese 847
Cottage Cheese 802
Egg 840

PHOSPHORUS, METHYLSULFONYLMETHANE (MSM), and SILICON are also recommended for the healing of fractures (3). It is hypothesized that oral GLUCOSAMINE supplementation has in some cases accelerated the healing of fractures by up to 300%. Charles Poliquin wrote: "That a sawed sternum (equivalent to a broken bone) performed during bypass surgery healed approximately three times faster (according to doctors' estimates) due to the use of supplemental glucosamine (4). Collagen substrates formed from glucosamine are essential for the healing of Fractures. VITAMIN C enhances the synthesis of collagen, wich accelerates the healing of fractures (5). Cichoke advises taking BROMELAIN during bone fracture recovery. Bromelain (160 mg per day) reduces the edema and inflammation associated with fractures (6). CALCIUM supplementation helps to prevent fractures (by contributing to bone strength). Calcium can significantly impact bone mineral and fracture risk in women. Calcium intakes in women are low and supplementation with 1,000 mg of calcium per day can reduce bone loss in premenopausal and late postmenopausal women, especially at sites that have a high cortical bone composition (7-9). COPPER is required for the healing of fractures (due to copper being an essential component of the lysyl oxidase enzyme that catalyzes the final step in the synthesis of collagen which is essential for the healing of fractures) and supplemental copper accelerates the healing of fractures. People who are deficient in copper are more susceptible to fractures (10-11). MAGNESIUM increases bone mineral density and prevents fractures (12).

According to Dr. Andrew Murray, "VITAMIN B6, FOLIC ACID, VITAMIN B12, & BORON for improving bone formation and reducing bone mineral mass loss. VITAMIN B6, FOLIC ACID, & VITAMIN B12 convert the amino acid methionine to cysteine. If a person is deficient in these nutrients, there will be an increase in homocysteine. Homocysteine has been implicated in a variety of conditions, including atherosclerosis and osteoporosis. Combinations of micronutrients will produce better results than any one of them. The recommended daily dosages are 25-100 mg for vitamin B6, and 400-800 mcg for folic acid and vitamin B12. BORON is a trace mineral that has gained attention as a protective factor against osteoporosis. It appears that boron is required to activate certain hormones, including estrogen and vitamin D. In order to guarantee adequate boron levels, supplementing the diet with a daily dose of 3-5 mg of boron is recommended (1)." VITAMIN D by regulating the body's Calcium:Phosphorus ratio accelerates the healing of Fractures. Approximately 50% of post-menopausal women admitted to hospital with acute hip fractures are found to be low in vitamin D. (13-14). VITAMIN K deficiency increases the risk of fractures (due to the non-production or non-activation of Calcitonin). Lettuce eaten daily compared to weekly helps reduces fractures in older females by 55%(due to the high vitamin K content in lettuce). (15). Vitamin K is found in abundant supply in the following vegetables:

VITAMIN K milligrams per 100 grams (3)
Cauliflower 3,600
Brussels Sprouts 800
Kale 729
Green Tea 712
Turnip Greens 650
Spinach 415
Cabbage 400
Tomatoes 400
Beans - String 290
Broccoli 200
Brussels Sprouts 200
Lettuce 129

Hindsight teaches that breaking a bone is preventable by avoiding the traffic. But is that likely? Hence an after-the-crash menu may come in handy...but hopefully NOT.


(1) Dr. A. Murray. on "Osteoporosis" @;

(2) PDR Health Soy Isoflavones @:

(3) In-Tele-Health © 2002 (from Hyperhealth Pro CD-ROM)

(4) Glucosamine may accelerate the healing of Fractures. Poliquin, C. Glucosamine for stronger joints and faster recovery. Muscle Media. 64:41, 1997.

(5) Falch JA, et al., Low levels of serum ascorbic acid in elderly patients with hip fracture. Scand J Clin Lab Invest. 58(3):225-228, 1998.

(6) Cichoke, Anthony J. The Complete Book of Enzyme Therapy. Avery Publishing Group, Garden City Park, New York, USA. 1999:46.

(7) Lewis RD, et al. Nutrition, physical activity and bone health in women. International Journal of Sport Nutrition. 8(3):250-284, 1998.

(8) Matkovic V, et al. Bone status and fracture rates in two regions of Yugoslavia. American Journal of Clinical Nutrition. 32:540, 1979.

(9) Reid IR, et al. Long-term effects of calcium supplementation on bone loss and fractures in postmenopausal women: A randomized controlled trial. American Journal of Medicine. 98(4):331-5, 1995.

(10) Heller RM., et al. Skeletal changes of copper deficiency in infants receiving prolonged total parenteral nutrition. J Pediatr. 1978;92:947-949, 1978.

(11) Uauy R, et al., Essentialilty of copper in humans. American Journal of Clinical Nutrition. 67(Supplement):952S-959S, 1998.

(8) Firshein R., The Nutraceutical Revolution. Riverhead Books, New York, USA. 1998:28.

(10) English J. Ipriflavone bone support complex: a research-proven bone builder. Vitamin Research News. December 1999.

(13) Burke ER. Vitamin D: Reduce hip fractures from aging. Muscular Development. 36(8):52, 1999.

(14) Haas EM. Staying Healthy with Nutrition. Celestial Arts, Berkeley, California, USA. 1992:100.

(15) Hodges SJ. et al., Circulating levels of vitamins K1 and K2 decreased in elderly women with hip fracture. J Bone Miner Res. 8(10):1241-1245, 1993.

(16) *Dr. Bill Misner, Ph.D., C.S.M.T. (Retired) AAMA Board Certified Alternative Medicine Practitioner Certification #38272409

*Broke 1 bone per year (10 each) between 1996-2006.