What's the evidence on Calcium and Vitamin D for bone density?

Posted by ellerbracke @ellerbracke, Oct 1, 2019

A recent bone density test came back in the low average range for my age. My OBGYN recommended calcium and vitamin D. I checked with a family member who is a pharmacist, and she says that the benefits of calcium supplements are not clear cut. Regarding vitamin D, I’m in the sunbelt, and spend at least 2 hours per day outdoors during 8 to 9 months a year (early morning, or evening, sun screen between 10 AM and 5 PM if applicable for pool, beach, for example). I’m sure many people on this forum have done their own research regarding the benefits of calcium pills, and I would love to hear what the current consensus is. I exercise regularly, so my bones get a workout from the muscles pulling on them, if that makes a difference. I think the data I was given is that statistically I have an 8% chance of a hip fracture in the next decade, based on the test results.

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ans | @ans | Jan 13 6:13am

In reply to @ans "@joram just today look at @kristie2 response under “dental implants” she outlines CTX testing values that..." + (show)

@joram CTX is a blood test that gives indirect info about bone resorption by measuring amount of bone collagen in blood. (Information taken from Dr McCormick’s “Great Bones” book . Good luck!!!

ymv | @ymv | Jan 13 7:07am

In reply to @ymv "@sc614 , my doc doesn’t even test for vitamin k and recommended Seeking Health brand vitamin..." + (show)

My doctor started me on Seeking Health vitamin D +K2 several months ago. I take 1 cap twice daily as my vitamin D level dropped from the Tymlos. She said that testing for vitamin k is a bit challenging and didn’t feel it was significant to do so. I have my vitamin D level checked every 6 months.

ymv | @ymv | Jan 13 7:09am

In reply to @joram "I've been on Prolia for the last 2 yrs. (twice a year). Now I have to..." + (show)

I was on Prolia for 2 years and now on Tymlos and currently going through the process for a dental implant. My doctor said no contraindications for dental procedure.

rhorich | @rhorich | Jan 14 4:12pm

I’m taking Vit D but not sure if I should take calcium too bc optometrist said I have calcium deposits in my eye which make my eyes uncomfortable. Would taking calcium make that worse?

cpd54 | @cpd54 | Jan 15 7:34am

In reply to @rhorich "I’m taking Vit D but not sure if I should take calcium too bc optometrist said..." + (show)

@rhorich Do you take K2-MK7 with your D? I’ve just learned that the 2 work together to help calcium go to your bones and not your arteries. I know that people who have kidney stones are advised not to take calcium.

debkincaid | @debkincaid | Jan 15 12:12pm

I agree. Vit K2 is supposed to move Ca to the bone. If your magnesium is low, might want to add that. Dr Brown (& many others) has a video on it: https://youtu.be/Lzft3gfmkNM?si=V1KElR2MiDpZZ21Y

debkincaid | @debkincaid | Jan 15 12:24pm

I get lots of calcium from my diet according to the app MyFitnessPal & also my annual blood test. I live in NM where it’s very sunny but I still take a D3 (2000 IU) in the winter as I don’t get out everyday & I have OP. I also eat Natto, prunes & walnuts everyday to get Vit K2. I too exercise (weights, WBV, & cardio/ballet & just generally active) but am trying to push myself, without getting hurt, so that it’s not just the Zone 2 stuff but actually very hard. Should see a PT.

valb | @valb | Jan 16 9:54am

In reply to @debkincaid "I get lots of calcium from my diet according to the app MyFitnessPal & also my..." + (show)

Has anyone noticed they get heart palpitations or flutters when taking K2? I started a few months ago
and noticed this eventually happening. I'm still taking them, but concerned.

sallyj2 | @sallyj2 | Jan 16 10:39am

In reply to @valb "Has anyone noticed they get heart palpitations or flutters when taking K2? I started a few..." + (show)

Yes, that happened to me! I was taking MK-4. It is documented that MK-4 can raise levels of some lipids- Lp(a). My cardiologist had me stop taking and retest and three months later my test was normal. I’ve had Mk-7 cause flutters, but may try very low dose to see if that works. Some evidence that MK-7 may improve some lipids as well as help direct calcium to bones. Google for pumped/nih articles. My nutritionist says I may just not be able to take Vit. K. Good luck!