Great article - thank you. I am glad you did not mention calcium as a supplement ... it is best to get this from natural food sources like organic grass-fed yogurt, sardines and sockeye salmon with bones and skin, cottage cheese, grass-fed cheese, bok choy and broccoli.
Adding Boron to the supplements mentioned really seemed to make a difference for me. Vit K2 along with Vit D is critical to shuttle calcium to the proper areas, otherwise you are risking calcification of the arteries.
I am posting this as an update to the recent article on osteoporosis (9/7/23). I forgot to include one supplement that I had on my list for the article and am adding another supplement. By adding these two supplements, it gives the readers more choices in case any of the supplements cause unwanted side effects, you will have the option to replace it.
The supplement I forgot is Berberine, which has, in recent studies, suggested benefit for bone regeneration in osteoporosis as discussed in the following link :
Here is a relevant quote from the review :
- ' Berberine has a long history of medicinal use to treat various diseases including bone disease in China. Recent studies have defined its function in promoting bone regeneration and great potential in developing new drugs. '
Berberine is generally found in 500 mg capsules and is often used at 1000 to 1500 mg/day in divided doses.
The second supplement is Selenium and selenium has shown that higher levels in the body are associated with improved bone mineral density (BMD) and lower levels of selenium are associated with increased risk for osteoporosis as discussed here in this 2023 meta analysis of multiple studies. Selenium supplements are generally available in 200 mcg capsules and Selenomethionine is considered to be a good form :
Here is a relevant quote from the meta analysis :
' From 748 non-duplicate publications, 19 studies were included. We found a significantly positive association between dietary selenium intake (β = 0.04,95% confidence interval (CI) 0.00 to 0.07, p = 0.029) as well as serum selenium (β = 0.13,95% CI 0.00 to 0.26, p = 0.046) and BMD. Consistently, those with higher selenium intake had a lower risk of OP (OR = 0.47,95% CI 0.31 to 0.72, p = 0.001), and patients with OP had a significantly lower level of serum selenium than healthy controls (WMD = -2.01,95% CI -3.91 to -0.12, p = 0.037). High dietary selenium intake was associated with a lower risk of hip fracture (OR = 0.44,95% CI 0.37 to 0.52, p < 0.001). '
So the addition of these two supplements can potentially be additive to the original supplements and can offer alternate choices for a person who does not tolerate a supplement from the original list.
Here is the new complete list of supplements :
2. Vitamin K2
3. Strontium Citrate
5. Vitamin B6
6. Vitamin D
Thank you so much, Art!
This is a complex subject.
AVOID STRONTIUM IT SKEWS DEXA SCAN AND GIVES YOU FALSE DENSITY INCREASES.
DO NOT TAKE CALCIUM SUPPLEMENTS. THEY LAND IN HEART.
ONLY CALCIUM FROM FOOD AND GET CALCIUM LEVELS CHECKED BY DOCTOR.
YOU MUST TAKE K2, VITAMIN D, MINERALS AND BORON AND EAT NATURAL FOOD SOURCE CALCIUM
What is cause of osteoporosis?
Lack of estrogen and minerals depletion.
Read The Calcium Lie
Read about dexa scans
Read about big pharma drugs
Lots of informative books on Amazon.
Go to gym and build bone, use a weight belt.
Hi Art! Thank you for your article!
Just wanted to give feedback regarding stronium. I had recently tried a new calcium supplement that among other things like boron and vitamin K2 included strontium citrate. After a few days of not feeling quite right, I took a deeper look at the feedback and reviews on the supplement I was taking. One person warned that the strontium in the product is quite dangerous and suggested that one do their own research on strontium before taking this supplement... While I found other articles starting the dangers of various forms of stronium, here is a link to an article that I found by the Bone Health and Osteoporosis Foundation warning of the dangers of stronium :
I don't know if that was the cause of my malaise but I did feel better after I quit taking the supplement.
I have recently been diagnosed with osteoporosis and I am looking to start Art's recommendations (supplements) to try and manage and hopefully improve my bone health. For reference I have copied the supplements Art recommends below and I have already purchased these:
Magnesium, K2M7, Strontium Citrate, Boron and P5P. I also would like to take D3 and B12. I have also been taking 20 mcg of melatonin for the last few months and intend to continue doing so.
My query is that would rather space these supplements out through the day as I am currently suffering with what I believe is GERD (undiagnosed) but understand that some of these supplements have to be taken alongside another for it to be effective. Can anyone provide any advice on which of these supplements have to be taken together so I can better determine how to space them out please?
I hope I have explained this properly and that someone can assist me. Many thanks in advance.