By Dr. Susan E. Brown, PhD
Modern life exposes us to a wide array of toxins that can accumulate in our bodies and do real damage to our health, including the health of our bones. Of particular concern are heavy metals — lead, cadmium, mercury — that research shows can disrupt calcium absorption, weaken bone structure and negatively affect overall health.
For example, did you know the body stores toxic heavy metals in the skeleton to minimize damage to other organs? While this may seem protective, it actually harms bone cells as these toxins displace important minerals. Even more concerning, during periods of high bone turnover — such as during menopause, pregnancy, lactation or after significant weight loss — these toxic metals can be released from the bones, causing damage to other systems in the body.
This is why supporting your body’s ability to detoxify — particularly from heavy metals — is crucial for protecting both your bones and overall health. Here are the detox support steps I recommend:
1. Focus on alkalizing nutrients
Chronic low-grade metabolic acidosis can make toxins more harmful. Alkalizing nutrients not only reduce toxin uptake but also enhance their excretion. Many detoxifying nutrients are also key bone builders:
- Calcium can limit the absorption of cadmium and lead. Aim for 1,200 mg of calcium daily through diet and supplements — more if you are pregnant or breastfeeding.
- Zinc is an essential mineral that supports detoxification through compounds called metallothioneins. Most people should get 15–30 mg of zinc daily.
- Magnesium deficiency encourages the absorption of toxic minerals, so aim for 500–800 mg of magnesium per day.
- Vitamin C plays a critical role in detoxification and binding daily toxic metal exposure. Take at least 2,000 mg of Vitamin C (ascorbate) daily.
2. Limit exposure to toxins
While it’s impossible to avoid all toxins, you can reduce exposure by drinking filtered or spring water, breathing clean air and avoiding products that may contain heavy metals, such as certain seafood or dental amalgams.
3. Eat more toxin-busting foods
Include “super foods” rich in sulfur — like garlic, onions, ginger, eggs, broccoli, cauliflower and Brussels sprouts — in your diet. These foods enhance the production of glutathione, a powerful antioxidant that aids in detoxification. High-fiber foods are also beneficial, as they help bind and remove toxic metals from the body. Aim for 30 grams of fiber per day.
4. Boost beneficial bacteria
The probiotics in your gut can help protect you from absorbing toxic metals. For instance, certain strains of Lactobacillus can sequester arsenic, lead and cadmium. To support these beneficial bacteria, eat fermented foods and consider taking a daily probiotic supplement.
5. The detoxifiers that always work: water, air and exercise
Drinking plenty of water, breathing deeply to take in fresh air and engaging in regular exercise (enough to break a light sweat) are simple yet powerful ways to support your body’s natural detoxification processes.
As you can see, there are many steps you can take — starting today — to reduce the impact of toxins on your bone health.
What are your favorite ways to detoxify?
