The use of calcium supplements to prevent or reverse osteoporosis has yielded sketchy results.
Because of that, many experts suggest consuming healthy amounts of calcium-rich foods instead of relying on supplementation. Sadly, despite widespread awareness of the importance of calcium to bone metabolism, osteoporosis continues to be a major health risk for the aging population. The singular focus on calcium as the key ingredient for bone health just doesn’t entirely make sense; after all, for every ten calcium atoms in bone, there are six atoms of phosphorus. And plenty of other elements too.
Pharmaceutical options have limitations and risks too. But there is good news.
We’re learning more and more about the many interlocking factors, beyond the amount of calcium in your diet, that influence the healthy metabolism of bone. This knowledge has led to the development of proven, well-researched, effective nutritional protocols to maintain and even rebuild bone mass.
A research article from 2012 and another from 2017 looked at two similar programs of nutritional supplementation. People taking the supplements for 12 months enjoyed increased bone density and improvement in the markers of bone metabolism.
The nutritional combinations recommended in each study were similar but slightly different, so to make it easier for you, I’ve combined them into one protocol. Here are the four elements:
1. Exercise!
2. Ensure adequate intake of calcium from foods
- Chia or sesame seeds
- Dairy products
- Sardines
- Beans
- Almonds
- Amaranth
- And more
3. Each morning, take:
- 2000 IU Vitamin D3 (50 mcg)
- 100 mcg Vitamin K2
- 680 mg strontium citrate
- 25 mg elemental magnesium
4. Before bed, take:
2.5 mg melatonin
I’ve crafted a combination of high-quality nutrition supplements that fulfills these requirements. If you’re interested, let me know and I can send you the link you need to get access to this protocol on my online nutritional dispensary Fullscript.
Dr. Lavine has been an innovator in the use of movement and touch to promote health since 1981. He practices in New York City and Princeton, NJ.
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