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Broken Bone Healing Protocol
Unfortunately, accidents happen. Broken bones happen. So I wanted to share the following protocol adapted from Chris Kresser which provides specific nutrients to help speed up the bone healing process.Dosages are for adults, but it can be adjusted for children as well. A combination of supplements and food therapy options can also be used which I share below:
- 10 grams of citrulline a day, divided evenly across meals, taken before the meal. This helps generate nitric oxide, which helps deliver more blood carrying the other nutrients to the site of healing.
- 1500 mg of calcium from bone meal powder. There is no acceptable substitute for bone meal powder. The phosphorus in it is absolutely essential and the other trace minerals are helpful.
- 1 heaping tablespoon of collagen at every meal, with 200 mg vitamin C mixed in
- 400 mg magnesium glycinate per day, preferably divided between meals
- 3 mg manganese per day
- 3000-5000 IU vitamin D3, 10,000 IU vitamin A, 1 mg vitamin K2, preferably divided between MK-4 and MK-7, 20 IU alpha-tocopherol (vitamin E) along with other mixed tocopherols and tocotrienols
- Eat a nutrient dense diet, salt food to taste, supplement anything that might be limiting
- Eat a lot of food. Err on the side of eating too much and gaining weight, not on the side of avoiding gaining weight
- Avoid using NSAIDs for pain management
Healing bones can drop blood levels of phosphorus, magnesium, and calcium. Prevent this by following the above supplement recommendations.Healing bones can create a caloric deficit if you aren’t careful to eat a lot of food. After the bone heals, if you were in a caloric deficit, you could experience some refeeding syndrome, which can lower blood levels of phosphorus, magnesium, and potassium. If you get dizzy or twitchy, supplement with these minerals further, and eat more food, but eat small frequent meals rather than large meals.
Food therapy options:
- Citrulline: the white part inside of the watermelon rind is rich in l-citrulline. Most kids love melon/strawberry/lime smoothies – throw that white part in!
- Vitamin C: 1 red pepper provides the daily requirement of vitamin C. Camu camu powder is an excellent source, but also very sour. Other good sources: kiwi, strawberries, broccoli, citrus fruits.
- Manganese: whole grains, legumes, nuts, seeds, mussels
- Collagen: bone broth is rich in collagen. You can also make gelatin gummies or healthy homemade ‘jello’.
Here’s the recipe I share in my upcoming book UNJUNK. I’m giving you all a sneak-peak for your eyes only!
Hope this is helpful! Let me know if you have any questions below. -
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