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Supplements for bone health: What is safe?
Hi
I fractured in 2022 my t8 Rolling over in bed. Started reclast once a yr. Spine t score improved -1.3. . In 2024 had breast cancer lumpectomy DCIS hormone pos stage 0.
There was a microscopic break in one of my milk ducts. Did 20 rounds radiation. Apr 18 2025 my t9 and t10 compression fractures. The doctor wants to start me on forteo for 24mths. I know one of the side effects of this medication is bone cancer.Has anyone used forteo that has been through breast cancer. I don't know what to do. Should I stay on the reclass . I have had it for 3 yrs. I am supposed to have another one june 24th. Or do I just keep doing my bone supplements and stop drugs altogether. 🤔
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@kathleen1314 hi Kathleen, I have a friend who'd heard (she's a nurse) about calcium supplements causing build up in arteries. My NP has ordered 1,000 mg daily for me along with 1,000 iu's of D and I am on twice yearly Prolia. Any thoughts? That sounds a little out there to me... thank you!
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1 Reaction@diane0329
Hi Diane,
This is actually a discussion held regularly on Inspire Osteoporosis site.
Firstly, let me say that I use calcium supplements as needed. I have gluten intolerance and do not always absorb my nutrients well, but I try not to over supplement so I also use Cronometer to track my food intake and supplements to see if and when I might need calcium aspartate (easier for me to absorb).
Now, calcium. Yes, what your friend is saying has research behind it. In fact, an entire book was written about the situation and how to remedy the possible problem called Vitamin K2 and the Calcium Paradox: How a Little-Known Vitamin Could Save Your Life.
But yes, too much or little absorbed calcium may end up in your arteries, almost like a bone build up. And also in order to absorb calcium, adequate vit d is needed. Indeed, without adequate vit d only about 10–15% of dietary calcium is absorbed, I am sure that your doctor is checking those vit d levels for you.
Yet what to do to make sure that your calcium stays in your bones and not your cardio system? This is where vit k2 comes in. Vitamin K2 is essential for directing calcium into bones and away from the cardio system. Vit K2 does this by activating proteins that manage calcium metabolism. K2 also activates osteocalcin to build bones, as well as, Matrix GLA Protein, MGP, to prevent arterial calcification. High K2 intake, specifically MK-7, is linked to a 50% reduction in vascular calcification.
https://pmc.ncbi.nlm.nih.gov/articles/PMC4566462/.
https://menaq7.com/news/the-heart-health-nutrient-97-of-americans-are-missing-vitamin-k2s-role-in-cardiovascular-protection/.
etc. etc.
Indeed, Vit K2 is used in Japan as an osteoporosis treatment, entirely because of its ability to route calcium to the bones and away from the cardio system. Caveat, vit k2 should be oked by your doctor especially if you are on blood-thinning medications. In fact, I ask my doctor plus I run my supplements and medical conditions by copilot to make sure that I have no known problems with my other supplements or my few drugs. I have gluten intolerance so I take more supplements than some to be able to get my nutrients, but since stopping gluten that is improving and I am dropping supplements. So sometimes my health is a moving target that needs an AIs help to juggle all the potentialities.
Another thing to consider is that the body may only absorb 500 mg at a time of calcium then the rest is secreted or goes places where you don't want it to go. So if you do decide to supplement with calcium, based on your doctor's recommendations and after checking your diet/supplements on cronometer, then do so in just 500 mg doses at a time. Also, ask your doctor about adding in Vit k2 in an appropriate amount for you and your body.
Now once the research and studies are out of the way then the question arises, if I take calcium and vit k2 to help protect my cardio system what kind of K2? This is where most of the discussion has arisen in the Inspire community. Mk7 or mk4 and how much? Mk7 makes the most logistical sense and depending on cronometer results for your diet the range may run from 180 to 360 micrograms, another good question for your doctor to check within your medical history context.
Discussions about Vit K and some other supplements, what Inspire posters use and why:
So I tried to take all those discussions and replies and put them into a compilation post and here are several:
Vitamin K:
https://www.inspire.com/groups/bone-health-and-osteoporosis/discussion/mk-4-mk-7-and-osteoporosis/
https://www.inspire.com/groups/bone-health-and-osteoporosis/discussion/vitamin-k-supplement-what-kind/
https://www.inspire.com/groups/bone-health-and-osteoporosis/discussion/vit-k-again-a-danger-or-needed-for-osteoporosis-patients/
A general post of various supplements for bone health:
https://www.inspire.com/m/Kathleen1314/journal/7ed0c4-supplements-calcium-vit-k-collagen-etc/
I hope this helps, happy researching! 🙂
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6 ReactionsHere are supplements I take:
Vitamin K (as others have mentioned above). I used to take 45mcg Vitamin K2 with my calcium, but have increased the form and dose based on this article, and others that I've read: https://betterbones.com/bone-health-basics/vitamin-k2-mk7-vs-mk4/
I'm sorry Vit K is upsetting your stomach. Maybe if you take it with food it would help.
I found two K2 MK7 supplements on Amazon and ordered both. Not sure which one I'll stick with, I'm alternating them now. One is Sports Research Vitamin K2 MK7 180mcg with Coconut Oil. It sources its K2 as Menaquinone-7 (MK7) from fermented chickpeas rather than from MenaQ7, which is a specific branded form. This is a gel capsule with liquid contents.
The other supplement is from True Vantage and contains 180mcg of that vitamin as "MenaQ7". I read that "MenaQ7" supplements are considered superior because "they contain a highly purified form of vitamin K2 as MK-7, which has been clinically validated for its benefits in supporting bone and cardiovascular health. Their production process ensures a high concentration of the bioactive all-trans form, making them more effective than other vitamin K2 supplements." This is in a capsule form with powdered contents. The TrueVantage brand that I ordered with MenaQ7 is made in the U.S. and 3rd party tested.
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.
Protein powder: Protein is important for your bones and I take a supplement since I probably don't get enough in my diet. I found one that tastes lime foamy lemonade. It's Oath Clear Protein and I prefer the lemonade flavor.
Prunes: Studies have shown that eating 6 prunes a day can help bones.
Magnesium is also important, so I take 300mg of magnesium glycinate/day.
Of course, I also take calcium, vitamin D, as well as C, B complex and fish oil capsules.
Exercise: I try and walk every day and am just starting an excercise program by Dr Lisa Moore, a PT who specializes in osteoporosis. Her videos are free on YouTube. She has a Facebook group page called Brick House Bones.
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8 Reactions@daisy17
I would love to see this on the Inspire osteoporosis site.
I think that it could help people there also.
Thank you for taking the time to give us this comprehensive list.
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2 Reactions@kathleen1314 Kathleen, I'm so grateful to you for this super helpful information and a deep dive that covers everything I'd want to know, research and discuss with my medical providers! A wealth of info indeed... many thanks!!
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2 Reactions@diane0329
Something that is in the vitk post on Inspire but which I failed to say is that I use a smaller amount of vit k product. My doctor prescribed, and I find that it seems to work better for my over reactive system plus I have not been diagnosed with plaque, and I have a very very high HDL so I prefer a product with a non therapeutic dose of vit k.
Still, there is some research that even low levels of vit k can help with directing calcium to the bones and out of the cardio system. This is because it provides the pieces of the puzzle that allows the body to direct calcium.
I use Designs for Health Emulsi - D3 Synergy with vit k1 vit k 2.
@diane0329
yes, notice that the product that I use is much lower in Vit k; I do not have existing plaque though, and I am very sensitive to vit k.
Be sure to check with your doctor because your appropriate vit k supplementation depends on your medical condition.
My doctor and husband do use the higher levels of vit k2 with good results and no side effects.
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1 Reaction@diane0329 I agree, Diane, Kathleen is super helpful. Such a kind thing she is doing for all of us, especially us newbies to the field.
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1 Reaction@kobebeef2026
Hi, have you found the Creatine helpful. Have you felt less fatigue and better energy?
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1 ReactionYes, more energy & focus plus helps with strength training, which helps me with my Osteoporosis .
https://www.bonehealthandosteoporosis.org/patients/what-is-osteoporosis/@angele2times
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2 Reactions