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That's great - I'm also concentrating on going up and down stairs several times, even doing 2 at a time.
I just happened to see a chart of T-scores. It only went to -4.0. My score is -4.5. I'm still in disbelief that this can be true. My mom just sent me her most recent results and old DEXA scans and she is in the -1.5 to -2.5 range on everything. She can barely walk. I honestly don't understand how my score is off the chart and so much worse than hers.
Obviously I'll still follow all the recommendations to try to improve my bone health.
You have severe osteoporosis. You need to see someone ASAP at an academic medical center who specializes in treating osteoporosis.
You should be doing weight bearing exercise such as walking and lifting weights. You can use machines, free weights. You need to lift enough weight to stimulate bone growth, which means you need to do fewer reps with heavier weights, and to increase the weight over time.
Quote:
Originally Posted by KaraG
I'm not 100% sold on taking calcium supplements for this. There are differing opinions out there.
Calcium supplements (with vitamin D) may modestly protect against osteoporosis in postmenopausal women. Calcium from supplements may increase the risk of heart attack, stroke, and kidney stones if you get too much from supplements (generally over 1,000 mg per day) or if you already get at least 805 mg from your diet. Calcium citrate or calcium malate, triphosphate, and hydroxyapatite are the best absorbed.
Quote:
Originally Posted by capoeira
Pure Synergy has a Bone Renewal Supplement that might help. Pure Synergy is one of my favorite supplement companies.
I would not recommend this supplement. First of all it has strontium. Strontium has a higher atomic weight than calcium, and can artificially inflate bone density measurements. This supplement will cost you $1.20/day for a lot of questionable ingredients. It is much less expensive to buy each of the necessary supplements individually or with no more than 2-3 individual supplements. You need to supplement with calcium, vitamin D, magnesium, vitamin K2, and possibly boron. It is also best not to take calcium and magnesium at the same time because they interfere with each other.
You have severe osteoporosis. You need to see someone ASAP at an academic medical center who specializes in treating osteoporosis.
You should be doing weight bearing exercise such as walking and lifting weights. You can use machines, free weights. You need to lift enough weight to stimulate bone growth, which means you need to do fewer reps with heavier weights, and to increase the weight over time.
Calcium supplements (with vitamin D) may modestly protect against osteoporosis in postmenopausal women. Calcium from supplements may increase the risk of heart attack, stroke, and kidney stones if you get too much from supplements (generally over 1,000 mg per day) or if you already get at least 805 mg from your diet. Calcium citrate or calcium malate, triphosphate, and hydroxyapatite are the best absorbed.
I would not recommend this supplement. First of all it has strontium. Strontium has a higher atomic weight than calcium, and can artificially inflate bone density measurements. This supplement will cost you $1.20/day for a lot of questionable ingredients. It is much less expensive to buy each of the necessary supplements individually or with no more than 2-3 individual supplements. You need to supplement with calcium, vitamin D, magnesium, vitamin K2, and possibly boron. It is also best not to take calcium and magnesium at the same time because they interfere with each other.
Thank you for your thoughtful reply. You are taking this more seriously than my doctor. That's what I was wondering, how bad it really is.
Appreciate the feedback on the supplements.
I do have an orthopedic surgeon who did follow up after I fell 3 years ago and broke my left wrist and right elbow, had surgery out of state. I should schedule an appointment for another follow up. I just remembered, a few months after my surgery he said I was growing extra bone in my arm.
I also did physical therapy for a long time after that and I may see if they offer strength training for osteoporosis. At least they would be aware of any weight lifting limitations I may have with my arms.
I would not recommend this supplement. First of all it has strontium. Strontium has a higher atomic weight than calcium, and can artificially inflate bone density measurements. This supplement will cost you $1.20/day for a lot of questionable ingredients. It is much less expensive to buy each of the necessary supplements individually or with no more than 2-3 individual supplements.
The superior quality of the ingredients in Pure Synergy products cannot be compared to conventional synthetic vitamins.
A $1.20/day is very inexpensive compared to competing products like AlgaeCal with a cost per day of around $2.30/day if one buys the 3 month supply.
I also did physical therapy for a long time after that and I may see if they offer strength training for osteoporosis. At least they would be aware of any weight lifting limitations I may have with my arms.
Strength training is essential. I also recommend some kind of balance training to prevent falls. Tai Chi might help for balance.
I also suggest a joint mobility program to prevent joint injuries from strength training. Scott Sonnon has put the first part of his Intu-Flow program on youtube for free. This will not help with osteoporosis but it is an excellent warmup before lifting weights.
Just read an article on the benefits of taurine. Studies in rats and monkeys showed supplementing with taurine increased bone formation markers (osteocalcin), increased bone density, and decreased resorption markers.
That is a great suggestions. That research just came out this month in Science Journal.
That's great - I'm also concentrating on going up and down stairs several times, even doing 2 at a time.
I just happened to see a chart of T-scores. It only went to -4.0. My score is -4.5. I'm still in disbelief that this can be true. My mom just sent me her most recent results and old DEXA scans and she is in the -1.5 to -2.5 range on everything. She can barely walk. I honestly don't understand how my score is off the chart and so much worse than hers.
Obviously I'll still follow all the recommendations to try to improve my bone health.
Because your mom can barely walk doesn't mean her osteopenia is the cause, she could have a pinched nerve, sciatica, spinal stenosis, muscles that are tight, weak, or spasm, etc. contributing to her immobility.
I wouldn't recommend this one, contains calcium and magnesium together.
They do compete with each other, the same molecule picks up both, but as long as the dosage isn't too high, both will be absorbed. Magnesium is important as it will help push calcium out of your soft tissues
Calcium and magnesium can (and should) be taken together in the appropriate ratio (this is crucial). They work synergistically in a calcium-to-magnesium ratio of 2:1. The Bone Up product I looked at has them in the appropriate ratio. It also has d3, k2, boron, and more.
If you take calcium and magnesium as separate supplements, make sure the dosage is 2:1 or don't take them at the same time. So if your calcium dosage is 500mg, your magnesium dosage should be 250mg.
Also keep in mind that the body doesn't absorb more than about 500mg of calcium at one time so you shouldn't take more than that at one time. Dosages should be divided up at different times of day. Bone Up divides it up for you, probably others do too, I didn't look.
About calcium absorption: Calcium carbonate should be taken with a meal because it dissolves best with acid. Calcium citrate can be taken on an empty stomach because it doesn't need acid to dissolve.
There doesn't seem to be any published independent research that indicates magnesium from Dead Sea mineral concentrate is in any way superior to other forms. Most recommendations for magnesium suggest be magnesium glycinate or bisglycinate. Be sure that the product actually contains the chelated magnesium glycinate compound, and not just a blend of different forms of magnesium plus glycine as separate molecules. See https://balancewomenshealth.com/wp-c...-Magnesium.pdf
Most vitamin D3 supplements are produced with irradiation of 7-dehydrocholesterol from lanolin obtained from the wool of sheep. An animal-free version of vitamin D3 sourced from lichen is also available. I have seen no evidence that the lichen sourced vitamin D3 is has any advantages.
Vitamin K2 in the form of menaquinone-7 (MK-7) is believed to have a longer half-life than vitamin K1, resulting in much more stable serum levels. Another form of vitamin K2, known as menaquinone-4 (or MK-4). MK-4 is absorbed as well as MK-7, but it has a shorter half-life. Supplementing with vitamin K2 as MK-4, has shown some benefit in helping to prevent bone loss, but more research is needed. Supplementing with MK-7 seems less promising.
I won't address any of the plant extracts since there is no evidence for any of these.
FWIW, my wife treats patients with osteoporosis and also has it. She takes Bayer Citracal.
According to an analysis by ConsumerLab, BoneUp only had 30.7% of its claimed vitamin K2 as MK-7.
Quote:
Originally Posted by Rom623
They do compete with each other, the same molecule picks up both, but as long as the dosage isn't too high, both will be absorbed. Magnesium is important as it will help push calcium out of your soft tissues
It would seem best to take doses of magnesium and calcium supplements of more than 250 mg at least 2 hours apart from one another to assure maximum absorption.
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