Has anyone improved bone density without meds?

Like you, I wanted to avoid the pharmaceuticals. I have read through as much as I can on Susan Brown's website. I like her approach but didn't pay for any of what she offers as I am wary of anyone who hawks expensive products. Anyway, I exercise as much as I can (pilates + yoga + fast walking). No weighted vest as I am already heavy.

I found a vitamin supplement for a bit cheaper that closely resembles hers in most of the ingredients and dosages and have been taking it for the last 10 years. It's called Pure Synergy Bone Renewal and it's all plant-based nutrients. My last DEXA showed no change from the original scan in 2014 in the left femoral neck (-2.0), and a very slight improvement in L1-L4 from -2.8 to -2.5 (but it was a different machine because I moved). I did break my wrist a couple of years ago, which increased my FRAX risk to 20%. So I have no idea what difference, if any, it's making or what my scores would have been if I had done nothing.

My latest bloodwork shows some worrisome numbers on kidney function and now I'm wondering if I should continue to take the supplements. Have you all seen the recent recommendations from the U.S. Preventive Services task force showing the risks of taking Vitamin D and calcium? https://wapo.st/3BMtDki

Now I'm questioning whether I should continue on this path or what to do?? Would it be worth it to take Susan Brown's master class and then perhaps follow the dietary and exercise recommendations without the supplements?

@lanikai74 my reading of that article in the WaPo was that they found Vitamin D does not prevent falls. In my mind that is the silliest research focus I have ever seen. How would a vitamin prevent falling?
Granted the study goes into more but the initial description of the study is puzzling!

Yes, that might seem silly, but an article by a journalist sometimes oversimplifies findings. As a retired researcher I like to go back to the original publication to look at the actual study. The conclusions of the report by U.S. Preventive Services actually looked at whether vitamin D, calcium, or combined supplementation can help prevent falls and fractures, not just falls.

Perhaps more relevant to this forum, the report also says "Importantly, this recommendation is not for people who are taking vitamin D or calcium for other medical reasons and does not include people diagnosed with osteoporosis, vitamin D deficiency, or those who have a medical condition that affects how they absorb vitamin D. Those individuals should follow guidance from their healthcare professionals on how to stay healthy."

Notwithstanding, I'm worried that taking supplements may be harming my kidneys for no particular benefit. I'd love to have a medical specialist in bone health weigh in.

Did your bone density improve? If you think of the manmade chemicals in the osteo drugs you wonder which is worse.

I am with you. I am 70 and I was diagnosed with Osteoporosis 1 year ago and it's not improving with what I am doing. I dread taking any medication due to my gastroparesis. My doctor has suggested Prolia but if there is a side effect my body finds it. I don't like what I read about the side effects for prolia either. 😟

So far I am resisting alendronate( which is the UK first drug of choice) though I took it for 6 months.
I was also taking pure synergy bone renewal which is good, but for me caused overactive thyroid, so currently sticking to vit d, k2, magnesium glycinate and b vitamins. Also take hrt, quite a low level, all I can tolerate.

I have some improvement from September 2021 to April 2024. Dexa scan for spine improved from -4 to -3.6.
Other numbers also better and now in osteopenia range. I know spine not good but I have no problems, no pain, and I hope for more improvement though my protocol evolves so who knows what actually works, hence multi-pronged approach

I keep aware of posture, especially when bending forward, no curved spine, attend gym regularly, use machines, free weights, cable , dead bug, cat and cow on floor, not huge weights otherwise my wrist plays up.

Also diet, I make chicken soup, i have every day, protein important, veg, green veg ,oily fish.

I'm small boned, age 64.

I walk but not so fast, these days, I've walked fast for years but that didn't do the trick, I was never sporty.

Also they say get plenty of sleep, don't get stressed avoid processed food, alcohol, I follow this

Hope some of this helps and I welcome suggestions too

Do you do any wight training? Even using light resistance can improve the benefits of walking, but you need guidance from a certified trainer or physiotherapist familiar with spinal osteoporosis.

I have been on bioidentical hormones creams for 20 years and last Jan switched to the pellet form of testosterone, estrodial and progesterone pill (compounded). I get a dexascan in February. I had an ecolight scan two months ago and my numbers were shocking. I went from -2.2 L1-L4 to -1.2! Femoral neck from 2.8 to 2.1. Before I get too excited, I do want to compare a new DEXA scan and see if it is the same. My daughter who is 40 was diagnosed with osteopenia and has been doing a lot of weight lifting and just took the echo light scan and the numbers were slightly better. Very interested to see my results and I will share them with the forum.

@sharon31
Hello - your gains are impressive and encouraging too.
I am resisting taking drugs too, at this time,
my doctors, of course, are strongly advocating
osteoporosis drugs for me. I also have bad numbers
for the spine.
As you say and are doing, focusing on exercize, vitamins, foods,
And not getting stressed.

If you can share, what kind of Vit K2 you are taking:
does it have the M-4 or M-7, and how did you arrive
at the dose.
Magnesium important: how did you decide on the type
and strength.

I am making a list of vitamins to take daily:
and wondering about adding Melatonin. If you have
time, there is interesting clinical studies on it
for bone health. what do you think about adding
it.

Notice your exercize routine: will try dead bug;
am motivated to find exercize for spine,
difficult muscles to build up, have you tried bird dog,
there is a variation of it standing, don't know if it's
as effective as the floor:
I've got a PT and will ask him for more on the spine.
Stuart McGilL on the web and has book: he is considered tops
in his field
and,
if only Dr Belinda Beck Liftmor program was available.
many PT I see don't even know about it.
thnks

I use free weights, 3 kg, for lateral raise and front raise. If I go higher my wrist plays up so I aim to get maximum out of each move.
Also use cable machine for arm curl with bar, and push down ( ie biceps and triceps) and face pull. I have a trainer at the gym who is trained to understand osteo and other health conditions to check in with every so often, but not a personal trainer.