Diet for Osteoporosis

@gen55,

I'm only responding to: "I'm trying to avoid taking meds if possible. The meds don't rebuild the bones, they just slow down deterioration" and I'm saying anabolics DO build bones.

Are you saying anabolics were not offered to you by your MD?

@meri8181 All true.

@babs10 correct, he didn't want to go that route. He preferred that I try the pill alendorate.

@beachesanddreams how much vitamin k?

@gen55 Have your Vit D levels checked for sure, but what works for me is 125 mcg (5,000 IU) of D with 90 mcg K2.

There are varying strengths you can buy. On this, my numbers are good so far.

Important to note that Vitamin D is a fat-soluble vitamin, so taking it with a healthy fat like nuts or avocado enhances its absorption.

Whatever diet you do for OP, you also need to know your overall health profile…for example, i went overboard on protein and dairy, which my kidneys don’t like—so I am trying to balance my needs, not easy, but worth the effort researching—and Mayo Connect is a good place to get info from some really smart people.

@nycmusic I always do my research, it really helps! And all the folks on here are so very supportive!

@beachesanddreams great information, thank you!

@meri8181 I've purchased two protein powders from Amazon: Oath Nutrition in flavors Kiwi Strawberry and Pink Lemonade. The Kiwi flavor is a bit too sweet for me. The Lemonade flavor was very good, like frothy lemonade. Each serving has 20 grams of protein and only 1 gram of sugar. I also purchased Orgain Organic Vegan Protein powder in Strawberries and Cream flavor, but I haven't tried it yet. It has 21 grams of protein and less than 1 gram of sugar.

I add this to a smoothie with a banana and other fruit and AlgaeCal Collagen powder with Fortibone, which studies have shown helps those with osteoporosis.

There are also supplements you can take, here is what I take:



Vitamin K: This helps direct calcium to your bones. I take two forms of Vitamin K in high doses:
180mcg Menaquinone-7 (MK7) - TrueVantage brand and
45,000 mcg (45 mg) of vitamin K2 (menaquinone-4) - Life Extension K2 High Potency brand

Collagen as Fortibone: I take a daily powdered collagen supplement that contains Fortibone, which has been shown in studies to help bones. The cheapest brand I found on Amazon is AlgaeCal brand. It's cheaper if you buy two or three at a time. I make a smoothie with it along with some juice, banana, and other fruit. It also contains 11 grams of protein per serving.

Protein powder: Protein is important for your bones so you might want to consider a supplement if your diet doesn't contain enough. I’ve used two different protein powders, each with only 1 gram of sugar: Orgain Organic Vegan Protein Powder in Strawberry and Cream flavor and Oath Nutrition Protein Powder, favorite flavor is Frosty Lemonade.

Prunes: Studies have shown that eating 5-6 prunes a day can help bones.

Magnesium is also important, so I take 200-300mg of magnesium glycinate/day.

Of course, I also take calcium, vitamin D, as well as C, B complex and fish oil capsules. If you want a food based calcium, you can order Seen Calcium Chews, which gets its calcium from food (dates, milk minerals and protein, almonds and mushroom . Each chew contains 500mg calcium and 400IU Vitamin D.