I'm sharing this information in case it can help anyone. Wish I had known all of this 10 years ago.

This month I was just diagnosed with osteoporosis. DEXA showed -2.8 and _2.9 on left and right hip, respectively. Am in mid 60s

I do have one question. I have Premarin available to me so I have started using a dose of one gram 3 times a week. I did see something about that which made me think it could work for my situation, though others may have a different reason not to go that route. My question is what is everyone's experience with Premarin as far as bone density/osteoporosis and did you have an estrogen and progesterone mix instead of just one hormone like me?

And as far as medication, right now I am trying to find a dr who understands and works with Tymlos and who how to manage patients on it.

I'm also working on figuring out a good femur neck bone building exercise, but blew one knee last week doing deadlifts. I thought I was starting with weight that was comfortable for me - two 8 pound dumbbells. I had good form/straight back/slowly moving through the lift/8 reps x3, but one knee really acted up the day after. It's better after a week. So I am going to try a 10 pound waist weight and walk 30 minutes a day. I may wear the waist weight throughout the day though while doing yard and house work.

I am also doing 3 sets of 20 reps of knee banded hip abduction and glut donkey kick machine at the gym.

But about supplements: If this can help anybody....

Some of you may know about vitamin K2 being important. I have done some research about how it's involved in bone building. The simple explanation is that vitamin K2 directs calcium out of the bloodstream and to the bone.

A very good article about vitamin K2 - https://www.healthline.com/nutrition/vitamin-k2#bone-health

And from another article, quote, "Vitamin D & vitamin K2 are complimentary vitamins. While Vitamin D is necessary for absorbing calcium from food in the intestines, Vitamin K2 does two functions that help direct the calcium to the correct spot:
1) by activating Osteocalcin, a protein that promotes accumulation of calcium in bones and teeth, and
2)by decreasing accumulation of calcium in soft tissues, such as kidneys and blood vessels

Vitamin K2 is found in beef liver, egg yolk, soft cheese and fermented foods."
Source: https://www.hyperparathyroidmd.com/hyperparathyroidism-vitamin-d/

I get K2 from supplements and natto too. Natto is a fermented soybean product found in some Asian food stores.

I freeze my natto since I use only 2 teaspoons daily and don't want it to spoil. I also take the brand Nature Made D3 with Vitamin K2 daily and aim for 100-300 micrograms of Vitamin K2 daily. The supplement has 100mcg.

I take my vitamin D3, calcium, zinc, magnesium combo pill, four pills dosed throughout the day. I take the first pill with the vitamin K2 supplement and the third pill with 2 teaspoons of natto.