Magnesium. This is another important mineral for healthy bones. While not as prevalent as either calcium or phosphorus in bone, it is equally important. Magnesium is needed for bone growth, as well as for proper calcium absorption and assimilation. If the body has too little magnesium available, it deposits calcium pathologically in tissues and organs, so calcium accumulates in the muscles, heart, and kidneys. In susceptible women, calcium deposited in the kidneys can cause kidney stones. Therefore, a woman who increases her calcium intake should also increase magnesium intake in a ratio of 2:1 or 10:4 calcium to magnesium. Other minerals, like zinc, copper, manganese, and silicon, are also needed in trace amounts for healthy bone growth and regulation of bone metabolism.

Vitamin D. This fat soluble vitamin can either be ingested in the diet or formed on the skin by exposure to sunlight. Sunlight activates a type of cholesterol found in the skin, converting it to vitamin D. Vitamin D is usually included in multivitamin products and is also found in fish liver oil supplements, along with vitamin A and fortified milk.

Vitamin D helps prevent osteoporosis by aiding in the absorption of calcium from the intestinal tract. It is needed for the synthesis of enzymes found in mucous membranes, which are, in turn, needed for the active transport of calcium. It also helps break down and assimilate phosphorus. A deficiency of vitamin D causes inadequate absorption of calcium from the intestinal tract and retention of phosphorus by the kidneys. This causes an imbalance in the calcium-phosphorus ratio, leading to faulty mineralization of the bones. Menopausal women should be sure to take the RDA of 400 IU per day of vitamin D.

Herbs for Prevention of Osteoporosis
Herbs as Mineral Sources. While they are not the primary source of calcium and other minerals for most women, herbs can still provide a valuable source of minerals along with other foods in the diet. Certain plants like kelp and other sea vegetables, as well as dandelion root, horsetail, and oat straw, are good sources of calcium, magnesium, and trace minerals needed for strong and healthy bones. Kelp and the other sea vegetables can be used as condiments to flavor food such as soups, casseroles, and salads. The other herbs may be taken in capsule form as supplements.

Vitamins and Minerals for Cardiovascular Disease Prevention
Beta Carotene. Oxygen-related damage to LDL cholesterol has been linked to the development of cardiovascular disease. Laboratory testing and a few clinical studies suggest that beta carotene can prevent this oxygen-related damage and, thereby, help protect the blood vessels from the disease process. It does this by inactivating singlet oxygen, a form of oxygen that is unstable and attacks cells in the body to gain a second electron. While the protective benefits of beta carotene have not been definitively proven, the studies to date suggest that its use may be beneficial in preventing heart disease. The U.S. Physicians' Health Study found that in a group of 333 participants with chest pain but no prior history of heart attack, beta carotene appeared to have a protective effect (with 50 percent fewer major cardiovascular events, such as heart attacks, strokes, and cardiac related deaths). I recommend the use of beta carotene or beta carotene-containing foods because of its many benefits for good health, aside from any possible cardiovascular protection.