Diet for 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.

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

@imallears thank you for the suggestions. I'm trying to avoid taking meds if possible. The meds don't rebuild the bones, they just slow down deterioration. I've read that a good diet works much better for osteoporosis. That's why I'm trying to find any information that leads to which foods are best.

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.

@daisy17 I agree about how essential Vit K2 (M4&M7) is for strong bones. However, your dosage is much higher than what I have learned from my research.

Is there a reason for the dosages you take?

@bswpb I've been looking into Shelly Mannings Bone Density Solution. She has really good reviews, and lots of facts and easy to understand information.

@gen55 I looked it up and will read her stuff but off the bat I am not sure I agree that gentle movement is enough to increase bone density. I got to the gym to exercise and don’t use weights heavier than 5 lbs…total 10 lbs because I have a 15 pound weight restriction. Time will tell if it helps my bones but it has made me stronger and have more stability and flexibility.

@rjd Japanese studies have shown that high-dose vitamin K2, particularly in the form of MK-4, can significantly improve bone density and reduce fracture risk in postmenopausal women with osteoporosis. This treatment has been prescribed for decades in Japan and is supported by various clinical trials demonstrating its effectiveness.

Two articles: https://www.lifeextension.com/magazine/2022/3/bone-loss-vitamin-k-high-dose
https://www.nbihealth.com/mk4-or-mk7-which-is-better-for-bones/

@rjd Japanese studies have shown that high-dose vitamin K2, particularly in the form of MK-4, can significantly improve bone density and reduce fracture risk in postmenopausal women with osteoporosis. This treatment has been prescribed for decades in Japan and is supported by various clinical trials demonstrating its effectiveness.

Two articles: https://www.lifeextension.com/magazine/2022/3/bone-loss-vitamin-k-high-dose
https://www.nbihealth.com/mk4-or-mk7-which-is-better-for-bones/