Beyond Calcium: 7 Essential Supplements to Prevent and Reverse Osteoporosis & Osteopenia
Dr. Patricia Mills, Wholistic MD
Transforming Women's Health with Root Cause Solutions for Lifelong Wellness
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In the Spotlight
Beyond Calcium: 7 Essential Supplements to Prevent and Reverse Osteoporosis & Osteopenia
When it comes to keeping your bones strong, calcium often steals the spotlight. But did you know that calcium alone isn't enough to prevent or reverse osteoporosis and osteopenia? Your bones need a team of nutrients working together to stay healthy. Let's dive into seven key supplements that can make all the difference.
1. Calcium: The Foundation
First things first—calcium is crucial. The recommended daily intake is 1000-1200 mg. But, as you'll see, it's just one part of the puzzle.
2. Vitamin D3: The Calcium Partner
Vitamin D3 is essential for helping your body absorb calcium. It regulates calcium absorption in your gut and kidneys and even plays a role in bone formation. Research shows that taking Vitamin D3 with calcium can significantly reduce your risk of bone fractures from osteoporosis by as much as 30%!
How much do you need? At least 700 IU daily of Vitamin D is recommended but most importantly, aiming for blood levels of 50 nmol/L or higher. Functional Medicine recommends targeting a Vitamin D blood level of 125 nmol/L for optimal health. Your ability to produce Vitamin D depends on several factors, including your skin tone, sun exposure, where you live, the time of year, and your genetic makeup. Because of these variables, when it comes to preventing and treating osteoporosis, experts recommend using your Vitamin D blood levels to determine the right amount of sun exposure or supplement dosage you need.
3. Magnesium: The Unsung Hero
Magnesium is an osteoporosis game-changer. It helps activate Vitamin D, making it more effective. Because 60% of your body's magnesium is in your bones, a deficiency can lead to weaker bones, even if your blood levels seem normal. Unfortunately, at least 40% of post-menopausal women are deficient in magnesium according to blood tests alone, which can lead to lower bone mineral density and higher fracture risk. We are not able to measure bone levels of magnesium, and as mentioned, a normal magnesium blood test does not mean enough bone magnesium stores.
What's the protocol? Researchers developed a magnesium protocol that showed significant improvements in osteoporosis for post-menopausal women over an 18-month period. The protocol starts with 250 mg of magnesium daily, gradually increasing to 750 mg if well tolerated. The dose should be divided (e.g., 250 mg three times a day). "Tolerated" means not experiencing too frequent stools, a common side effect when excess magnesium pulls water into the gut. Magnesium is generally safe unless you have severe kidney disease. After six months, the dose should be reduced back to 250 mg for ongoing maintenance.
Which kind of magnesium is best? Magnesium bisglycinate in powder form so that it can be mixed with water is the best form to take, as it's well absorbed and less likely to cause diarrhea.
4. Vitamin K2: The Bone Protector
Vitamin K2 plays a vital role in bone health by helping to bind calcium to your bones, making them stronger. It activates osteocalcin, a protein crucial for bone strength. Studies show that Vitamin K2 supplementation can maintain and even improve bone mineral density, reducing fracture risk in post-menopausal women.
How to take it? Opt for a Vitamin D3 supplement that includes K2 for an all-in-one bone-boosting combo.
5. Boron: The Trace Mineral
Boron might not be as well-known, but it's essential for calcium metabolism and the growth and maintenance of bone. Supplementing with just 3 mg of boron a day can help strengthen your bones and lower your risk of osteoporosis.
6. Silica/Silicon: The Bone Strengthener
Silica, or silicon, is another key player in bone health. It supports the production of collagen, a vital component of bone structure. Taking 6 mg of orthosilicic acid daily, along with calcium and Vitamin D, has been shown to improve bone mineral density more effectively than calcium and Vitamin D alone.
7. Omega-3 Fatty Acids: The Anti-Inflammatory
Omega-3s are known for their anti-inflammatory properties, but they also support healthy bone metabolism. Including around 1 gram of omega-3s in your daily routine can help protect your bones through the anti-inflammatory effect.
Take Home Message
Calcium is essential, but it's not enough on its own to keep your bones strong. You need these additional nutrients—Vitamin D3, magnesium, Vitamin K2, boron, silica, and omega-3s—to support calcium absorption and promote bone formation. Together, they can help prevent and even reverse osteoporosis and osteopenia, keeping your bones strong and healthy for years to come!
To see the video I made on this topic with more pearls of wisdom, see my Wild Wisdom Show episode HERE.
References:
Boyacioglu et al. Boron intake, osteocalcin polymorphism and serum level in postmenopausal osteoporosis. J Trace Elem Med Biol. 2018 Jul;48:52-56. PMID: 29773193.
Iwamoto, J. (2020). Vitamin K2 therapy for postmenopausal osteoporosis. Nutrients, 12(10), 3221.
Jugdaohsingh, R. (2007). Silicon and bone health. The Journal of Nutrition, Health & Aging, 11(2), 99-110.
Kajarabille et al. A new insight to bone turnover: role of ω-3 polyunsaturated fatty acids. ScientificWorldJournal. 2013 Nov 4;2013:589641. PMID: 24302863.
Ma et al. Efficacy of vitamin K2 in the prevention and treatment of postmenopausal osteoporosis: A systematic review and meta-analysis of randomized controlled trials. Front Public Health. 2022 Aug 11;10:979649. PMID: 36033779.
Orchard et al. A systematic review of omega-3 fatty acids and osteoporosis. Br J Nutr. 2012 Jun;107 Suppl 2(0 2) . doi: 10.1017/S0007114512001638. PMID: 22591899; PMCID: PMC3899785.
Rondanelli M, Faliva MA, Barrile GC, Cavioni A, Mansueto F, Mazzola G, Oberto L, Patelli Z, Pirola M, Tartara A, Riva A, Petrangolini G, Peroni G. Nutrition, Physical Activity, and Dietary Supplementation to Prevent Bone Mineral Density Loss: A Food Pyramid. Nutrients. 2021 Dec 24;14(1):74. doi: 10.3390/nu14010074. PMID: 35010952; PMCID: PMC8746518.
Rondanelli M, Faliva MA, Peroni G, Gasparri C, Perna S, Riva A, Petrangolini G, Tartara A. Silicon: A neglected micronutrient essential for bone health. Exp Biol Med (Maywood). 2021 Jul;246(13):1500-1511. doi: 10.1177/1535370221997072. Epub 2021 Mar 9. PMID: 33715532; PMCID: PMC8283247.
Rondanelli M, Faliva MA, Tartara A, Gasparri C, Perna S, Infantino V, Riva A, Petrangolini G, Peroni G. An update on magnesium and bone health. Biometals. 2021 Aug;34(4):715-736. doi: 10.1007/s10534-021-00305-0. Epub 2021 May 6. PMID: 33959846; PMCID: PMC8313472.
Rondanelli M, Faliva MA, Peroni G, Infantino V, Gasparri C, Iannello G, Perna S, Riva A, Petrangolini G, Tartara A. Pivotal role of boron supplementation on bone health: A narrative review. J Trace Elem Med Biol. 2020 Dec;62:126577. doi: 10.1016/j.jtemb.2020.126577. Epub 2020 Jun 6. PMID: 32540741.
Schuette SA, Lashner BA, Janghorbani M. Bioavailability of magnesium diglycinate vs magnesium oxide in patients with ileal resection. JPEN J Parenter Enteral Nutr. 1994 Sep-Oct;18(5):430-5. doi: 10.1177/0148607194018005430. PMID: 7815675.
Stendig-Lindberg G, Tepper R, Leichter I. Trabecular bone density in a two year controlled trial of peroral magnesium in osteoporosis. Magnes Res. 1993 Jun;6(2):155-63. PMID: 8274361.
Uwitonze AM, Razzaque MS. Role of Magnesium in Vitamin D Activation and Function. J Am Osteopath Assoc. 2018 Mar 1;118(3):181-189. doi: 10.7556/jaoa.2018.037. PMID: 29480918.
van den Bergh JP, Bours SP, van Geel TA, Geusens PP. Optimal use of vitamin D when treating osteoporosis. Curr Osteoporos Rep. 2011 Mar;9(1):36-42. doi: 10.1007/s11914-010-0041-0. PMID: 21113692; PMCID: PMC3026680.
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The 7 Essential Anti-Osteoporosis Supplements
If you’re looking to strengthen your bones and protect against osteoporosis, these 7 supplements can make a big difference.
Beyond just calcium, you need Vitamin D3 to help your body absorb calcium, while magnesium and Vitamin K2 work together with Vitamin D3 and calcium to build and protect bone density. Boron and silica boost bone strength, and Omega-3 fatty acids help reduce inflammation that can weaken your bones.
By including these supplements in your routine, you’re giving your bones the best chance to stay strong and healthy.
n find great quality options for all 7 of these anti-osteoporosis supplements in my easy-to-access Fullscript protocol. You can access it right here for Canadians: Canadian LINK TO DR. PATRICIA APPROVED anti-osteoporosis SUPPLEMENTS and here for U.S. residents: American LINK TO DR. PATRICIA APPROVED anti-osteoporosis SUPPLEMENTS.
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Upcoming Episode
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Stronger Bones After Menopause: Which Hormone Replacement Therapy Can Help Prevent Osteoporosis.
Discover how the right kind of hormone replacement therapy (HRT) can be a game-changer for menopausal women in the fight against osteoporosis!
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benefits, risks, best to worst choices and everything you need to know about using HRT to maintain stronger bones for life.
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About Dr. Patricia
Dr. Patricia is a Medical Doctor with a root cause approach to women’s health. Also a published and internationally recognized Researcher, she is now a passionate advocate for your empowered health transformation.
Dr. Patricia works with women who want root-cause solutions for their health concerns so they can look, feel and be their BEST, for life.
She’s gone far beyond what’s been taught in medical school and medical residency training as a Physical Medicine and Rehabilitation specialist.
She’s pursued additional training in Functional Medicine (a.k.a. root-cause medicine), and merged this knowledge with research-backed science and ancient wisdom to support your Four Pillars of Whole-Body Health: Gut Health, Hormone Balance, Stress Response,and Toxins Tolerance.
Please visit www.drpatriciamills.com if you’re ready to take action on your health and work with Dr. Patricia.
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