If you haven’t had a bone density test and you need to track your progress, the best thing is to get one done, ask for the record, and make your plan to have it re-checked in 1 year. You may get the beginnings of results sooner than this and possibly you can see some difference with a scan at around 6 months, but most people use a one year time to see improvement.

The basic supplements you need to use are as follows, then we’ll go over the amounts to take and provide more detail on each one next;

1. D3— this is the natural form of D, D2 is actually synthetic but expect to find this in various supplement combinations, however, most use D3.
2. Calcium-– you need more than 3 types; Calcium Citrate, Red Algae Calcium, and Calcium Hydroxyapatite. Calcium competes with strontium so it must be taken separately at different times. Regardless of label, take Calcium WITH food
3. Strontium Citrate-– this mineral competes with the calcium channel so even though you need both calcium and strontium, you need to take them a few hours apart. Take Strontium WITHOUT food and away from Calcium
4. K2– this supplement needs to be taken anytime that vitamin D is being taken in order to move calcium from the blood into the bone
5. Collagen— hydrolyzed type 1 and 3
6. Fish Oil-– a very important fat that not only helps with bone density but also helps reduce the risk of eye diseases, memory loss, and cardiovascular health.
7. Magnesium— balances calcium, losens the stool
8. Vitamin C-– an antioxidant that also acts as an anti-inflammatory which also directly contributes to collagen production.
9. Zinc Gluconate or Picolinate— it is estimated that as many as 47% of Americans are deficient in zinc. It benefits bone density, blood pressure, eye health, skin, and the immune system.
10. Boron-– 3 mg are needed daily as part of the overall bone-building process.
11. B vitamins; B6, Folate, B12. We suggest taking MTHF-5 and a B100 daily to maximize benefits.
12. Creatine– builds muscle size and strength, which helps to reduce risk of falls and fractures
13. Organic Soymilk— yes, it’s not a type-o. I’ll elaborate below

In addition to recommended supplements, specific foods are also important for maximum results in improving your bone density. A Mediterranean Diet is a good source of proteins, fats, fruits and vegetables and includes many of the nutrients you need through your diet.

DETAILED INFORMATION FOR SUPPLEMENTS

NOTE: IF YOU CAN GET A BONE DENSITY SCAN BEFORE STARTING YOUR SUPPLEMENT PROGRAM, YOU WILL BE ABLE TO ESTABLISH BASE SO YOU WILL BE ABLE TO TRACK YOUR PROGRESS AND/OR TO BE ABLE TO MAKE ADJUSTMENTS IN DOSAGES OR WHETHER YOU NEED TO ADD MORE PRODUCTS TO YOUR REGIMENT.

If you have had a test previously, request copy from your doctor and create a file for your records. Whenever you do see your doctor, always request a copy of your test results of all kinds and keep a file at home. If you request the copy at the doctor’s office as you check out, they will generally give you a copy with no questions asked. However, sometimes if you try to go back later and make a request, they will charge you an expensive fee or records may be stored and not easily available.

1. D3– most people take around 5000mg per day. If you have had a bone scan or a blood test for vitamin D levels, your health care provider will direct you on dosage. You may need more you may need less, but unless you have this information, usually people take 5000mg. per day with a meal. OTC you find D3, with a doctor’s prescription you’ll be given D2. D3 is the natural form of vitamin D. D2 is the synthetic form. Your doctor will usually precribe a D2-50,000mg once-per-week pill that you take for a period of time until your levels are brought up to normal or more optimal for your condition. Vitamin D should be taken with food because it is fat soluble. It is also a hormone. Most people have no idea it is a hormone. Maybe this is why we need more of it as we age or for women after menopause. Men do not have osteoporosis normally, more often, it is women, but men do get it as well. Men and women all need stronger bones, especially as they grow older. D3 causes more calcium to be available in the blood. For this very important reason, you should not take D3 unless you also take Vitamin K2 every day. If you release more calcium into the blood and it cannot get deposited into the bones, it will deposit into soft tissue, including the heart tissue, veins, and arteries. Taking K2 along with D3 assures the specific calcium you take is used specifically to build not only strong bones but also teeth. If you do not take K2 along with a D3 supplement, calcium may accumulate in places you do not want it and result in calciofication and other health issues including with the heart.
   
2. Calcium-– there is new information regarding calcium and building bone. There is a difference in calciums which we all know. Some forms may not be absorbed as well as others however this is not what we are discussing here. Our focus is on what calcium forms support prevention or reduction in risk, compared to being able to deposit into the bones or specifically more to the teeth. Anyone with bone loss will be concerned for their teeth as well. Your teeth may likely go before your bones. Back-in-the-day so to speak, probably around 40 years ago, cutting edge dentists were taught that in order to slow down osteroporosis progression, that removing all of the teeth would be a benfit. They somehow believed that the teeth were robbing the bones of necessary calcium and therefore should be removed in order to slow down or help reduce bone loss. As terrible as this was, remember too that today as well, false information by well-intentioned professionals will someday be looked back on in great disappointment. People can just be wrong and sometimes the facts can be confusing or conflicting, which leads those in development to conclude incorrectly. We follow their advise until proven otherwise just as the old ideas that eggs were bad, especially egg yolk, or butter was bad, soymilk causes cancer, etc. etc. Things change over time, so try to stay up to date as you can. We believed that calcium citrate being better absorbed than some, was the best for bone. For a few years we also believed that coral calcium was the best absorbed. Today studies tell us otherwise. Average younger people generally take about 300mg calcium to 150mg magnesium daily. With a difference in age and sex, you may need as much as 1,500mg of calcium per day. Calcium can constipate so remember that balancing it with magnesium corrects that issue as magnesium loosens the stools. If you do however find that you are experiencing constipation with the added calcium dosage, just take added magnesium. Many people take Triple Magnesium at bedtime so it works in the morning. You will have to determine what you need as you go. When taking added calcium you should also be sure you are getting an adequate amount of daily fiber. Here are the recommended daily amounts of calcium based on gender and age;

• Women under 50: 1,000 mg/day
• Women 50 and older: 1,200 to 1,500 mg/day
• Men under 70: 1,000 mg/day
• Men 70 and older: 1,200 to 1,500 mg/day

Here is the breakdown of how we are going to take calcium and in which forms and why each one is particular to your individual health concern;

• Calcium Citrate; decently absorbed calcium which has been commonly known for taking on either an empty or full stomach; today’s studies now indicate that for superior absorption, this form of calcium citrate SHOULD be taken with FOOD. Many supplements for bone health contain other ingredients, so be sure to read your labels. Calcium should not be combined or taken with Stontium. These compete if taken together at the same time and cancel each other out. To fix this issue, take Calcium WITH food and then take Stontium WITHOUT FOOD on an empty stomach any time during the same day. An empty stomach simply means anytime at a minimum of 2 hours after you have eaten or 1 or more hours before eating.
• Calcium Hydroxyapatite; this is a naturally occurring and bioavailable form of Calcium Phosphate. Phosphate is also important to strong bones and especially teeth, but seldom mentioned. It is known for being used in dental health and bone repair. Some think that it is a good addition to homemade toothpaste powder- however, that is wrong. DO NOT add it to toothpaste or homemade toothpaste powder because it has the wrong pH for this application and will actually irritate your gums and cause problems. Taken as a supplement internally is the only way to apply this type of calcium. It needs to be also be taken with food and remember, it cannot be combined with Strontium at the same time.
• Red Algae Calcium (mesophyllum super positum); Red Algae is not the same thing as red dulse seaweed. Red Algae is a form of plant- based calcium which has more recently been studied for it’s use in building bone density over time. Calcium in general is important to slowing the bone loss as we age, but Red Algae Calcium is the only one which has been found to actually build bone density. The other forms of calcium, such as citrate or hydroxyapatite are very important for bone a well but more for reducing the risk of further bone loss more than for building bone. Red Algae Calcium has now been proven to increase the bone density when taken over time and this is another reason to start with a bone density scan from your doctor. Building bone can literally take years so just start as soon as you can and stick with it. When you get an annual bone scan (if you do), you can track your progress and determine whether you need to adjust your program and increases various dosages of these key supplements in the list.

3. Strontium Citrate– is a naturally occurring mineral referred to as an alkali earth metal. Strontium is found in minerals which form when this element is combined. Stontiums’ biological role in human health is linked to building bone and is very important to slowing the progression of osteoporosis. The daily amount in an average diet ranges from 2-4 grams. The amount needed for our purposes and commonly found in supplements is 680mg per day, taken once per day on an empty stomach.

4. K2– 100 to 200mcg per day— When you take Vitamin D, it makes more calcium available in the blood stream. K2 will help drive the calcium to your bones. If you do not take K2 when taking calcium and Vitamin D, you can end up with calcium depositing into soft tissues. That would be a negative and can even be a pathway to developing heart problems instead of making strong bones. So if you are committed to taking D3 and Calcium, be sure to include K2, even 100mcg provides a positive benefit.

5. Collagen– Type 1, 2 & 3– Type 1 comprises about 90% of your body’s collagen. Molecules of Collagen are naturally a little large so they are not absorbed as well as we would want. To overcome this, you MUST take HYDROLYZED Collagen. There are actually 28 different types of collagen in the body but only 3 Types are relative to our purposes in this material. We exclusively use bovine and marine sources rather than chicken and pork. Chicken sources and quality are unreliable and pork burns too hot for the body forming acidity. Our sources are grass fed or wild caught beef and fish. Most authorities agree that 10 grams per day may be an ideal dose, taken once daily, in the morning on an empty stomach.

Type I Collagen is crucial for skin elasticity, hydration, and the overall structure of skin, hair, and nails. It also plays a role in bone, tendon, and connective tissue health. Found in bovine and fish.

Type II Collagen is important to cartilage which is crucial to joints and provides cushioning and support. Found in bovine sources

Type III Collagen is often found alongside Type I in the body and is important for the structure of blood vessels and internal organs. Found in bovine and fish

MIxing Collagen is best by first adding your daily 10 grams to a small amount of cold liquid, water or broth is fine, dissolve and then add hot liquid. Most mix Collagen with either water, coffee, or broth. It can be shaken into cold liquid but to dissolve the most effectively, use cold followed by the hot liquid. This stops clumps or lumps, making a smooth beverage. Collagen can be added to a smoothie if preferred but the greatest benefits is taken in the morning on an empty stomach, waiting 20+ minutes before eating food.

6. Fish Oil— omega 3 fatty acids– The ideal amount for those with bone, vision, or cardiovascular issues is up to 3,000 mg. Take Fish Oil with food and divide doses between meals. If you find that you burp Fish Oil after taking it, either try eating more food with it or give it more time and the body almost always adjusts. After taking it for a while, you will generally not experience any fishy after taste. Omega 3 fatty acids impact bone density by enhancing bone formation which prevents bone resorption. Fish Oil improves your body’s ability to balance Calcium and can reduce bone loss which is associated with osteoporosis, aging, inflammation, and other bone related disorders. Fish Oil taken ongoing has been found to potentially reducing the risk of bone fracture. Inflammation is related to bone loss, Fish Oil reduces this inflammation and thereby reduces this loss. It also both enhances and regulates the activity of osteoclasts which are the cells break down bone. By regulating osteoclasts, studies have found a reduction in bone fractures. Fish Oil is a perfect companion to Red Algae Mineral Calcium, Stontium, and Boron for creating the best baseline to build density. Fish Oil, because it regulates osteoclast cells can potentially aid in slowing down the process of bone density loss. Including 10g of Hydrolyzed Collagen can also help strengthen the whole skelaton and not just reduce wrinkles. What we see in our skin appearance is generally related to our internal body deficiency. So if we are experiencing aging in an excellerated manner, it is not just our appearance that is affected but it is also bones, joints, and hair. Another great finding was made during the aftercare of astronauts when returning from space. Weighlessness causes a loss of bone strength, here again, Fish Oil was instrumental in their bone density recovery so we can also conclude that taking Fish Oil along with regular weight bearing exercise can do much to help us retain our bone strength even if we don’t go to outerspace!

7. Magnesium– this mineral balances Calcium. Because Calcium can constipate it is important to use its counterpart Magnesium which loosens the stools. Magnesium helps us to sleep better and is important to reducing inflammation, aches, and pains from exertion. There are many forms of Magnesium and all are good for different reasons, however, Magnesium Citrate and Magnesium Glycinate are considered the most bioavailable for best absorption. Magnesium Glycinate is generally used when a person has a problem with lose stools and reduces the incidense of diarrhea. Citrate will loosen the stool more than Glycinate. Magnesium Oxide is attributed to reducing Blood Pressure but also causes greater stool loosening so if you are prone to constipation and Calcium is contributing to the problem, try taking more Magnesium or try taking it upon rising and again at bedtime for the bonus of more restful sleep. Include the richest food sources of Magnesium in your diet which include; legumes, nuts, coffee, whole grains, green leafy vegetables and seeds.

Magnesium is an essential cofactor to synthesize and activate Vitamin D. When taken together, Vitamin D will be more effective with better absorption. Magnesium is an intracellular mineral and only second to Potassium. 60% of Magnesium is found in the bones and 39-40% in the intracellular fluids. Electrolyte supplements help to balance these minerals as they travel in and out of our cells. Adequate Magnesium for both bones and intracellular functions is critical so it makes it especially important to be aware of your dietary intake of the best Magnesium sources. You may need a supplement but you need a diet containing an abundance of this mineral as well. If for example, you have had a blood test showing that your Magnesium levels are normal, unfortunately, it may not rule out a moderate or even severe Magneisum deficiency. Findings show about 46% of Americans suffer from a Magnesium deficiency and experience health issues because of it. Magnesium is a deterent against bone loss, bone stiffness, Vitamin D deficiency, inflammation, Calcium utilization & balance, and oxidative stress. The average daily dosage for supplementing Magnesium is about 400 to 420 mg. More that this will often times stimulate diarrhea but can also be a solution for constipation.

8. Vitamin C-– is an antioxidant which helps your body to make Collagen. It boosts and supports your immune system, and contributes to better vision. The average daily intake of Vitamin C is between 500 mg. and 3000 mg. depending upon your individual need. Vitamin C also loosens the stool so higher dosage can cause diarrhea. If you experience this problem, start at a lower dose and take your time to work up to the dose you want to take.

Oxidative stress negatively impacts bone health. Vitamin C helps to protect bone cells from this oxidative stress which in turn helps to maintain the bone density. Vitamin C is essential to producing Collagen and strengthens your Collagen structure which improves your bone’s resistance to fracture. Vitamin C is the cofactor for cross-linking the Collagen fibrils which makes your protein structure stronger. Specifically, Vitamin C has been found to lower the risk of developing osteoporosis and reduces the risk of hip fracture which is very important to the elderly. A common misconception is that older people fall down and break their hip, however, it is the opposite; older people’s hip fractures and they fall down. It has been found to be especially helpful in preserving the bone density of the femoral neck and the lumbar spine. Vitamin C inhibits activity of osteoclasts which break down bone and instead, stimulate the production of MSCs (mesenchymal stem cells), the cells which are responsible for building new bone density. Vitamin C works to help your body produce Collagen while also promoting the development of mature bone forming cells, act together to reduce bone loss. Besides taking a Vitamin C supplement, it is important to eat foods which are highest in natural C. Heat diminishes Vitamin C so when cooking, use steaming or cook lightly and don’t overcook.

Vitamin C-Rich Fruits: Bell peppers- especially red bell, oranges, lemon, kiwi, strawberries, black currants, raspberries, blue berries, blackberries, cranberries, elderberries, guava

Vitamin C-Rich Vegetables: Spinach, kale, potatoes, green peppers, broccoli, broccoli sprouts, brussels sprouts, cauliflower, tomatoes, all leafy greens

9. Zinc– either Gluconate or Picolinate. Always take this in a capsule or powdered form and not a hard tablet. Zinc in a hard tablet tends to hurt the stomach and cause nausea. Our Zinc is in a capsule and is well known for not causing stomach distress when taken after eating a full meal. Zinc mineralizes bone and inhibits osteoclasts activity. It is important to both bone density loss and bone formation. When combined with Calcium, Zinc also reduces bone fracture risk. A deficiency in Zinc is directly related to a loss in bone density. It is a cofactor for the enzymes necessary in Collagen production which is essential to the bone’s matrix. Most people do not know that medications can often cause a deficiency in Zinc, in particular if taking a high blood pressure drug like lisinopril for example. So be sure to check your medications or ask your pharmacist if there is a conflict and supplement Zinc to prevent side effects such as this.

Zinc is a specific cofactor for enzymes involved in collagen production, a key component of bone’s matrix.  Zinc is crucial for maintaining healthy bone density and plays a role in both bone formation and preventing bone loss. Deficiency can lead to decreased bone density, while adequate zinc levels, especially when combined with other nutrients like calcium, can improve bone mineral density and potentially reduce fracture risk.  Include foods highest in Zinc in your diet even if you are taking a supplement.

Foods High in Zinc; whole grains, nuts, seeds, poultry, beef, oysters

10. Boron– 3mg. daily– this is commonly overlooked just as Strontium. Both Boron and Strontium are key to actually building bone rather than just maintaining or not losing density. When Boron and Strontium (empty stomach) are taken, in addition to the Red Algae Mineral Calcium (with food), studies show that both men and women build bone over time. Nothing else appears to do this. Again, Strontium MUST be taken aside ;or away from Calcium of any type. A 2 hour window away from food on an empty stomach is best for Strontium absorption or anytime on an empty stomach. Boron is also taken either an empty stomach, or with fruit or any meal without fat. Some studies show that Boron absorption might be increased by the presense of insulin, which is released when you eat, but this is still an area of ongoing research. Most meals have fat so if taking Boron with food, you just need to be aware of what type of food. We would suggest fruit or vegetables without oils– that means no salad dressing unless it is fat-free but most are not. This leaves fruit being the best option aside from an empty stomach. If not taking the Bone Builder supplement, you may find it most convenient to take Boron and Strontium at the same time since they are both empty stomach supplements. Some products such as our Bone Builder product has the ideal 3mg. Boron when taking 2 capsules per day instead of one. It has many things we need and the variable is how many capsules you may individually need. If you are younger, 1 capsule of Bone Builder per day should be adequate for you unless you have an unusual problem for your age or if possibly you have used prednisone. Younger people can take 1.5mg of Boron whereas older people, women post menopause, or anyone with osteoporosis and other bone related losses, all will get the best dosage taking 2 capsules of Bone Builder each day. If you have true bone density issues and are struggling to hold onto density, or are older or in menopause, then it is best if you can take 2 capsules per day. The Bone Builder product also contains 100mcg of K2 as well as soygerm so it can help reduce having to take other supplements. 2 capsules of Bone Builder also has enough Calcium along with Magnesium to equal one of your divided doses of calcium needed each day. Check it out under products. For anyone else who many not be taking Bone Builder, but are trying to get all of the necessary supplements, then add a Boron dose of 3mg on an empty stomach anytime of the day.

11. B Vitamins; B6, Folate, B12; we suggest to take MTHF-5 and a total B supplement such as our B100. Many people have problems absorbing B vitamins specifically Folate and B12. If you are one of these people, be sure to take a methylated form of these called MTHF-5. When the body is deficient in B12, the result can be high homocysteine levels which are not only a risk for cardiovascular disease but also contributing to low bone density and other bone diseases. Low Folate and B12 can increase the risk for fractures and the development of osteoporosis. If you have deficiencies in the B vitamin family, it can play a serious role in heightened homocysteine metabolism and levels, both of which are directly linked to a loss in bone density and fracture. If you are not metabolizing key B vitamins, it would almost be impossible to not develop bone problems. Taking MTHF-5 is a methylated form for superior absorption. B100 is a complex of all of the B vitamins with at least 100mg of each. If you have methylation issues, be sure to eat these foods in your diet to assure you are getting B12, Folate, and B6;

Foods High in Methylated Folate (methylfolate)

• Cruciferous Vegetables; broccoli, broccoli sprouts, brussels sprouts, cauliflower, kale, cabbage
• Legumes; peas, beans, lentils
• Leafy Greens; kale, spinach, romaine lettuce
• Misc. beef liver, citrus, asparagus, avocadoes

Foods High in Methylated B12:

• Fortified breakfast cereals
• Animal Sources; yogurt, pastured organic eggs (highest in yolk), milk, cheese, liver, chicken, beef, pork, salmon, sardines, tuna, trout, salmon

12. Creatine– improves bone strength, reduces mineral loss from bones, increases muscle mass and strength when used in conjunction with resistence exercise. The most studied and recommended form is Creatine Monohydrate. Creatine is not recommended for persons with kidney disease because of how it is metabolized. If you have specific health issues, check with your doctor or pharmacist for whether or not you can take this supplement. It is a naturally occuring substance known for its ability to hydrate the muscle with water, causing the muscles to become larger and stronger. It can dehydrate so it is also important to always drink the amount of water you need every day which is about 2 quarts. Creatine is generally first taken in what they call a loading dose. You start with a larger amount and work to load your system, taking a specific amount 4 times each day for one week. Then you follow by taking 3,000 to 5,000 mg. daily in a dose. Here is the International Society of Sports Nutrition Recommended Loading Phase for Creatine; This is the quickest way to reap the benefits of this supplement is to take a higher dose for 5-7 days followed by a standard mg. moving forward. If you want to find your ideal amount for your weight and size, the formula is to take your weight in kilograms and multiple it by 0.03 to show you the ideal mg. needed per day for the 5 to 7 days load. For Example;

STEP ONE: if I weigh 125 lbs. it is 56.7 kg.

STEP TWO: Take 56.7 kg. x 0.3 which equals 4.25 or 4,250 mg.

STEP THREE: To make it simple, I would just take 4,000 mg. 4 times for a total of 16 grams loading dose instead of 17 grams

STEP FOUR: After 7 days, then I would take the recommended daily dose to maintain the loading dose. This recommended dose is 3 to 5 grams per day which is 3,000 to 5000 mg. per day once each day.

Some people may feel bloated or somewhat bothered by Creatine taking the loading dose. If it is an issue for you, you can also just take the recommended daily dose at 3,000 to 5,000 mg. per day but it will just take a longer time to build your muscle strength up to the otherwise loading phase. If you are nauseous, I’d make sure you are drinking enough water. Water helps to make Creatine work to load the muscles so if you don’t drink enough water as recommended, you may find these issues. Most do just fine.

Creatine has a significant impact on bone strength and is recommended especially for older adults to help stimulate bone formation. It decreases osteoclast activity and increases osteoblast activity which is critical to bone formation. Creatine taken with resistance training may improve your bone geometry which is the indicator of bone-bending strength which may be especially beneficial to those with osteoporosis or if you are weak, frail or in a wasting condition. When combined with exercise recommended, Creatine can reduce the risk of falls and fractures in older adults. Gaining strength in muscles when starting Creatine supplementation along with resistence exercise, is rapid and may even be noticeable in as little as 7 days. By continuing long term with Creatine supplementation and resistence exercise, those with osteoporosis may not only improve their strength but also reduce the risk of fractures or falls.

• Onset of Results— initially within 7 to 14 days as water is retained in the muscles making them appear fuller
• Benefits of Resistence Exercise— improvements over 2 to 4 weeks
• Long Term Benefits– improvements in lean muscle mass, increased strength, faster recovery between workouts

Average dosage for Creatin is; 3,000 mg. to 5,000 mg. per day ongoing with also drinking 2 quarts of water per day.

13. Organic Soymilk— even though we have been told for a couple decades to avoid soymilk like the plague, it turns out they were wrong, just as they were about butter, eggs, and olive oil. Soymilk contains soy isoflavones which are a type of phytoestrogen. Phytoestrogens have a positive impact on bone cell activity, hormone balancing, and protective qualities against breast cancer especially in post menopausal women.The recommended amount is 1-2 glasses per day of unsweetened (organic only) Soymilk. If it’s not organic, it is a GMO product.

NOTE: Although Soymilk is best known as for women, it is also effective for men in the prevention of bone loss and prostate health.