Bone Loss--Article on levels of nutrients for strengthening bone?
Posted , 10 users are following.
I just got my new DEXA bone scan, and it shows significant bone loss in the last two years while on prednisone. I remember someone here posting a link to a great scientific article that explained how much calcium, vit D, magnesium, vit K, and Strontium Citrate the body needs to prevent bone loss and even build bone back up. I printed it out, but I'm surrounded by mounds of articles and can't find it. Could someone please share that link again? I need to add some supplements, since my diet obviously isn't enough.
Thanks!
Jeanne
0 likes, 14 replies
gapi jeannecatlover
Posted
Over these two years have you been dieting to avoid these results? Or were you perhaps unaware?
jeannecatlover gapi
Posted
I've tried to eat foods high in calcium, but I also have IBS-C and am on a high fiber diet for that, so it's been hard to do both of those things. I had read that spinach was very good for calcium, so I've eaten a fair amount of that, but just yesterday I read that the calcium in spinach isn't well absorbed by the body. So much for that.
Up until about a year ago I was on calcium supplements, but then I switched supplements in response to nutritionist's recommendation, got horrible abdominal bloating, and went off calcium entirely. The bloating is only now starting to go away.
Anyway, would like to renew my knowledge, upgrade my diet, and need some good guidance on that. Thanks!
ptolemy jeannecatlover
Posted
It does seem that wearing a weight vest helps, they are available on places like Amazon. In fact people who weigh more tend to have stronger bones than people who are small and delicate. As you say diet also helps.
gapi ptolemy
Posted
Check into Avocado and how it enables Spinach nutrients to be absorbed several 100% more. Not sure if calcium is in the equation but have a look.
You may have read other posts by me on how 15mg of pred was not doing very well until I learned about inflammatory and noninflammatory foods. Like night and day results.
Good luck.
jeannecatlover gapi
Posted
Thanks for that information. I have an avocado every day (for the high fiber). Spinach seems to be good for bone because of nutrients other than calcium. To get the benefits you mentioned, do the spinach and avocado need to be eaten at the same time? Or can they be separated by several hours, such as avocado for lunch and spinach for dinner?
I've been very interested in your posts on noninflammatory foods. But keeping track of fiber plus calcium plus noninflammatory is a lot to do in one diet. I hope I can get better at it. I have eliminated a number of inflammatory foods, at least.
Anhaga jeannecatlover
Posted
If you google combination of micronutrients osteoporosis you will find an article which describes a study using a particular amount of supplements. I have posted reference to this article a number of times only to prove that nutrition and supplements plus appropriate exercise can indeed work as well as the bone meds, without side effects. I have improved my bone density. However note that I did not follow the protocol in the article For one thing I think it would be impossible without clinical guidance. And secondly I wouldn't take the strontium citrate anyway, I think it's is an unnecessary addition.
If you can, try eating some citrus fruit when you have calcium containing vegetables. Foods like spinach contain some sort of chemical which prevents good absorption. If you take calcium supplements having them with yoghurt is supposed to increase the absorption.
The single most important supplement you could add is probably Vitamin K2 (not K1).
EileenH Anhaga
Posted
Spinach and rhubarb have high levels of oxalic acid - calcium oxalate isn't absorbed.
jeannecatlover Anhaga
Posted
Thanks very much for those tips. I found the article I think you are talking about, and it looks great. Will read right away.
I also dug through my gigantic paper file and found the old article I had mentioned, which is here: https://www.researchgate.net/publication/221793012_Combination_of_Micronutrients_for_Bone_COMB_Study_Bone_Density_after_Micronutrient_Intervention
I'm wondering why you wouldn't try the Strontium Citrate. I was thinking about starting it. Does it have bad side effects?
jeannecatlover EileenH
Posted
Thanks!
Anhaga jeannecatlover
Posted
I think this researchgate version is not freely available. The same article is available on a site called hindawi. It can be found by googling combination of micronutrients osteoporosis.
I see no reason to take something which as far as I can determine simply makes bones heavier so it looks better on a DXA scan. And then they say your DXA scan is not accurate and the scores have to be adjusted to allow for the effects of the strontium. Strontium replaces calcium in the bones.
EileenH Anhaga
Posted
I see it in full ok - can't you? I wouldn't take it though.
jeannecatlover Anhaga
Posted
Wow, that's very interesting about the Strontium. I had no idea.
Anhaga EileenH
Posted
No, it tells me I have to register. I used to share that version and then it changed but I found it on the other site.
Anhaga EileenH
Posted
Thanks, I just didn't feel like looking it up! I knew it wasn't phytic acid which is another baddy for absorbing our minerals.