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Improve bone density and strength without medication?
Osteoporosis & Bone Health | Last Active: Sep 13 6:26am | Replies (185)Comment receiving replies
My scores are like yours. But I haven’t had a fracture. I’ve had 3 doctors tell me not to take drugs, an orthopedic surgeon, a functional medicine doctor and my dentist. My planned course of action is for 2 years try to do everything possible to up my scores without meds. Then have another dexa and see. My daily supplements are recommended by my FMD. Calcium citrate or malate- 1000 mg daily( I take Osteo-K by NBI), D3 5000 IU (I was significantly low), a B complex, Magnesium 2:1 ratio to calcium (I take citrate and glycinate), Vit K2 (I’ve done a lot if research on this one. FMD said up to 45 mg. That’s MK4. There is also MK7 that I take every other day at 182 mcg.), Boron 3 mg, Copper .9mg, Zinc 15 mg , Manganese- 1.8-23 mg, selenium 55 mcg. A lot of these I get with my multi vitamin.
She also recommended yoga, fast walking, stomping and whole body vibration for exercise.
You will find TONS of info and opinions about osteoporosis when you start researching. To me, you do what s best for you based on your health and comfort. I’m not comfortable taking the drugs. I’ll reassess after my next Dexa. Also there are other tests, P1NP and CTX, you can do to determine the action of your bone building.
I would suggest reading Dr Keith McCormicks books as well as Vitamin K2 and the Calcium Paradox by Kate Rheaume-Bleue. Also I’ve just started watching Dr Doug Lucas on YouTube.
Good luck in your journey.
Replies to "My scores are like yours. But I haven’t had a fracture. I’ve had 3 doctors tell..."
Dr. Doug Lucas has some excellent information on his YouTube channel
Mine didn’t recommend drugs until I had a fracture. Wish I had started hormones sooner. I use transdermal creams and oral micronized bio identical.
Dear cpd54 I am wondering if you are still active and if so how are you progressing? I hope things are going well. I’m new at all this and very thankful for this group.
@plav @cpd54 I am just going through some of these discussion threads and was wondering if you ended up having to take meds or are you still trying to improve the natural way? I was recently diagnosed (tscore of-3.2 spine, -2.2 hips). FRAX score is excellent; less than 1% chance of hip fracture, 5% chance of osteoporotic fracture. I am 5’1”, 100 pounds, 64 YO. Very active.
No underlying causes for OP; just menopause and not getting enough calcium before.
So I decided not to do meds now, trying to improve or stay stable by using proper nutrition, supplements, strength training, etc. I will reassess in a year then I will decide my next step. Any advice from you both would be appreciated
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When researching supplements for bone maintenance I found info on Berberine, which apparently works to layer in the new bone being formed. I don't know if it really helps but it is something I had not heard of before. Selenium is also recommended in some online forums, though it seems to be more associated with immune system and endocrine system function.
Trace minerals and micronutrients are probably best taken in the correct foods but I guess it does not hurt to find reputable supplements.