Diet for Osteoporosis

Keep it simple. Just eat more foods with a high calcium content. You can google foods with high calcium. What comes to mind is milk (if you can tolerate milk), cheese, nuts, beans, tangerines, yogurt.

I try to get 500 mg of calcium from food every day. I also take a 500 mg supplement (500 mg is recommended by the World Health Organization). Lots of articles say that calcium supplements cause more plaque in the arteries, and this is the reason I won't take more than 500 mg. in a supplement form.

I do not like foods that are fortified with calcium - it's just like taking another pill. Your body will absorb calcium from food more than a pill. Eat calcium rich foods and take a minimal amount of calcium in a supplement form.

I'm not a doctor, but I have studied this and read many articles pertaining to this subject.

Madelyn

@madelynewing Do you take Vitamin K with your calcium? That is proven to direct calcium to the bones. I take two forms of Vitamin K in high doses: 180mcg of vitamin K2 MK-7 (Menaquinone-7) TrueVantage brand and
45,000 mcg (45 mg) of vitamin K2 MK-4 (Menaquinone-4) Life Extension K2 High Potency brand.
These high doses are discussed more in a topic in this support group titled: Vitamin K: High Doses of MK-4 and MK-7 Show Promising Results

Also, if you want a food based calcium, I recently discovered Seen Calcium Chews, which are 100% food based. Each chew contains 500mg calcium, 400IU Vitamin D, plus small amounts of phosphorus and magnesium. The ingredients are organic dates, milk minerals, almonds, milk protein and organic Vitamin D2 mushroom powder. The recommended dose is 1 chew a day. I also take 1/2 dose of a pill form of calcium.

They are available to purchase from their website: https://www.seennutrition.com/
They are kind of expensive. 30 chews cost $35.00 or $29.75 on auto delivery. 90 chews cost $105.00 or $89.25 on auto delivery.

KaleeAM, I took fosomax for 5 years 19 years ago when diagnosed with opteopeania and now that I have been diagnosed with osteoporosis my doctor wants to put me back on fosomax or Reclast and I do not want to take the drugs so I am looking for the natural way which I need to increase in my diet. I recently was told about Fosteum Plus which I have been told is a medical food containing plant compounds, vitamin D and calcium to support bone health. I am looking into it.
I wear a 10 lb weight vest daily for 30 to 60 minutes and walk up hill at least 3 times a week since recently retiring at 79+. I have also started to follow the mediterrainen diet.

Hi all,

There have been may good diet and lifestyle tips shared in this discussion. Many of you may find the follow Q&A with a Mayo Clinic Expert useful as well:

"Osteoporosis and a bone-healthy diet"
- https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-q-and-a-osteoporosis-and-a-bone-healthy-diet/

@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.

@madelynewing Do you take Vitamin K with your calcium? That is proven to direct calcium to the bones. I take two forms of Vitamin K in high doses: 180mcg of vitamin K2 MK-7 (Menaquinone-7) TrueVantage brand and
45,000 mcg (45 mg) of vitamin K2 MK-4 (Menaquinone-4) Life Extension K2 High Potency brand.
These high doses are discussed more in a topic in this support group titled: Vitamin K: High Doses of MK-4 and MK-7 Show Promising Results

Also, if you want a food based calcium, I recently discovered Seen Calcium Chews, which are 100% food based. Each chew contains 500mg calcium, 400IU Vitamin D, plus small amounts of phosphorus and magnesium. The ingredients are organic dates, milk minerals, almonds, milk protein and organic Vitamin D2 mushroom powder. The recommended dose is 1 chew a day. I also take 1/2 dose of a pill form of calcium.

They are available to purchase from their website: https://www.seennutrition.com/
They are kind of expensive. 30 chews cost $35.00 or $29.75 on auto delivery. 90 chews cost $105.00 or $89.25 on auto delivery.

I agree with others. being a veggie here, I try target 100g of plant protein a day, calcium from foods 1200g, Vitamin D with K. Walking and load resistance work out. AND most importantly , eliminate high oxalate foods from the diet. Such as spinach and chickpeas. any high oxalate foods is a no no.