Why You Should Be Taking These 3 Supplements for Osteoporosis
Are you wondering if you are providing your body with the tools it needs to stay strong and healthy? Today we want to discuss why you should be taking these 3 vitamins for osteoporosis. 
As we age, a balanced diet becomes increasingly more important for health and wellness. The nutrients in food plays a large role in your bone health. If you are eating a well-balanced diet containing fish, fruits, dairy and vegetables, you should be able to get the nutrients your bones need from these foods. Not eating a rounded diet may lead to a lack in vitamin D, vitamin C, calcium, and other nutrients. If you are lacking in these vitamins, you are putting your bones at increased risk.
Vitamin D and Osteoporosis Prevention
Vitamin D is vital for bone health. Your body needs vitamin D to absorb calcium and increase bone density and mass. Without strong, dense bones, you are more likely to develop osteoporosis (porous bones). Vitamin D comes from three sources: sunlight, food and supplements/medications. Your skin makes vitamin D from UVB rays in sunlight, or the ultra-violet light. As we age though, our ability to make vitamin D decreases and the time spent indoors often increases. Vitamin D is frequently found in or added to some dairy products, cereals and fatty fish. Since vitamin D is only found naturally in a few foods, it is extremely difficult to get all the vitamin D your bones need from your diet alone. If you do not get enough vitamin D you should consider taking a supplement. If you need help determining how much vitamin D you should be taking and choosing a supplement, ask your healthcare provider. They will recommend one and help you decide how much your body needs.
Vitamin C and Osteoporosis Treatment
Vitamin C is important for your body because it acts as a cell protector and is vital for the formation of collagen. Collagen is the fibrous part of cartilage and bone, and aids in providing resilience to your bones. It also plays a significant role in bone health as it helps increase bone density and prevent osteoporosis. Osteoporosis can compromise bone strength and density, especially as you age, leaving you at a higher risk for frequent fragility fractures. Getting enough vitamin C in your diet can help combat the effects of osteoporosis. Vitamin C is found in fruits and vegetables, such as red and green peppers, oranges, strawberries, papaya, pineapples, broccoli and brussels sprouts, to name a few. It is also added to certain milks and cereals, much like vitamin D. If you are not getting enough vitamin C from your diet, consider a doctor recommended supplement.
Calcium and Osteoporosis Management
Calcium is the building block for many bodily functions, including strengthening your bones. Every day, our body uses calcium for the skin nails and hair, and we lose more through sweat and urine. If your body is not getting enough calcium, or if it is unable to absorb calcium, your bones will suffer the consequences. This is because your body stores nearly all its calcium in your teeth and bones and will take the calcium from your bones if it is deficient in other areas. Calcium deficient bones become weak and are unable to grow. Osteoporosis occurs when there is an imbalance between the formation of new bone and the re-absorption of old bone. Though food is the absolute best source of calcium, you may not be getting enough through your diet alone.
What to Remember
It is important to note that you do not need to consume higher amounts of vitamins and minerals for bone health and more does not mean less osteoporosis. Actually, too much can be harmful for your body. You only need to receive the recommended amount, either from food or supplements.
You should always consider adjusting your diet first to include the nutrients your body needs. Talk to your doctor or a nutritionist about a well-rounded meal plan to include calcium, vitamin C and vitamin D. You should use supplements to assist your diet, only if you are not getting the daily recommended amount of vitamins and minerals from your food. Vitamin and mineral supplements are available without a prescription, but we recommend that you consult a healthcare professional first. They can recommend brands, types, and amounts of each supplement before you begin.
So, what should you do now?
Meet one-on-one with your provider to discuss the next steps towards healthier bones. They can help you schedule your next DEXA scan and obtain lab results to determine the status of your bones.
22 Comments
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The site was very informative. I appreciate it… I’m in my 70’s and just found out. I have bone density issues of high risk.
I have always been very active probably walking through the 4 miles a day just in my work and daily activities.. do you know a good doctor in Seattle area that could help me with restoring my bone density? I’ve just googled all the different foods and I already eat.. I’m going to try to lose 10-13 pounds, which can always help
Thank you for any recommendations you may have rattleing9@aol.com
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Hello, I have had neck and back pain for years and was told it was degenerative. I’m only 54, had gastric bypass in 2008 that led to a lot of complications of mesenteric hernias and a very large para-esophageal hernia that caused nerve damage. My body has not been absorbing minerals and vitamins since that surgery in 2011. I have been taking all of the vitamins and getting extra protein, etc. I was diagnosed with mild adult onset scoliosis 4 years ago. Now, I can no longer stand up straight, I was diagnosed with osteoporosis in Sept 2021 after a DEXA scan, fractured L4 &L5 this past February helping my 88 yr. old father up. The orthopedic doctor did a Kyphoplasty to repair the vertebrae and recommended me to go to UofM Hospital to see their Spine deformity specialist (I see them at the end of the month), but they want me to get ReClast. After seeing all of the side effects, I don’t want to get it. What alternatives do I have?
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I had a bone density test done a year ago and it was -0.6. Just found out that I have osteopenia. I dont know what my t score is now. Question is how long should It take to go from perfectly normal to osteopenia.
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Hello Glenda,
Thank you for your question! Osteopenia progression depends on several different factors like genetics, age, your diet, etc. Some individuals are more prone to developing bone density issues than others. The more risk factors you have, the quicker you may develop a condition like osteopenia or osteoporosis. Risk factors may include but are not limited to being female, a family history of low BMD, being older than age 50, not getting enough exercise, your diet, smoking, drinking too much alcohol or caffeine or taking prednisone or phenytoin. Typically, it takes almost 7 years to go from baseline to developing osteopenia. However, high risk patients can go from baseline to having Osteopenia in as little as under 2 years. If you have osteopenia, ask your doctor about how you can improve and prevent it form worsening so you can avoid developing osteoporosis.
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I went from -0.6 to osteopenia in less than a year. I dont smoke or drink alcohol at least not anymore. I have been quit drinking almost 3 years and smoking about 21/2 years. I am 58, but I get plenty of exercise with my job. Thank you for your reply. I do drink lots of coke a cola. That is my only vice I have left.
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Is progression that fast normal? Are could there be an underlying problem?
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Hello,
I’m only 48 years old, 5′ and 105 lbs. I have family history of RA. My fingers started hurting joints, got worst in the early morning (it’s been almost 2 years). So I requested doctors to get blood test on RA but all the test came back negative. However, the pain is still and not getting any better. Finally, my doctor ordered HAND/WRIST BILATERAL X-Ray. The result came back with “evidence of periarticular osteoporosis to suggest hyperemia at the metacarpophalangeal articulation.” I will have any appointment in the next 6 weeks but my doctor has not given me any medications yet. I did some research and they recommend to take Calcium, Vitamin D, B and other supplements but I’m not sure how much dosage should I take daily. Please help
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Twee,
While these supplements can definitely be great, the dosage is not the same for every person. I would recommend consulting with your primary care doctor to determine the right vitamins and dosages for you. Hope this helps.
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I have just turned 60.
Diagnosed with Osteoporosis
Huge shock. I take Vit D 1000iu daily, 1000mg C Multivitamin
Magnesium supplements.
Fibromyalgia and mild arthritis
Have scoliosis.
Question is, what is the safest exercise for me? I have a treadmill,
I have a foot bike machine, which causes pain..
I am totally freaked out!
Please help.
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Sharon,
Don’t freak out. If you need some guidance I suggest reaching out to a Physical Therapist. They can give you guided exercises, based on your bone health, to complete at home. It is important to choose exercises based on your stage of osteoporosis, your fitness level, and your weight. There is not just one safe exercise for Osteoporosis. It really depends on your specific health, range of motion, balance, etc.
Beyond that, try these exercise recommendations from the Mayo Clinic: https://www.mayoclinic.org/diseases-conditions/osteoporosis/in-depth/osteoporosis/art-20044989
Hope this helps!
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Is Prolia a better treatment over Bisphosphonates?
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Lori,
I would recommend that you follow up with your primary care physician to discuss this in further detail, as there are risks and benefits of each. Typically it will be your primary care physician that will determine if you are a candidate for this medication and if so, the best treatment plan for you. All the best.
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71yo female most think I’m 50. Eat healthy diet, no smoking, or alcohol, take Vitamin D&C for years and had menopause at 58. Jogged 1mile and walked 4-8 miles 6 days a week UNTIL 6 months ago. Wearing correct shoes at the ball of one foot it felt like I was walk/run on crushed rocks. Other foot had ganglion. It scared me never ever had this. Had foot xray told feet look good. Had bone density told Osteoporosis and spondylosis. WHAT HAPPENED? I’m okay with aging but I don’t want to do idle.
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Ro,
Sounds like you are very active and doing all the right things. Even with Osteoporosis, you do not need to be idle. Try these exercise recommendations from the Mayo Clinic: https://www.mayoclinic.org/diseases-conditions/osteoporosis/in-depth/osteoporosis/art-20044989#:~:text=Examples%20include%20walking%2C%20dancing%2C%20low,heart%20and%20circulatory%20system%20health.
Before you begin a new exercise routine, check with your doctor. You can also consider checking with a Physical Therapist for guided exercises safe for your stage of osteoporosis, your fitness level, and your weight.
Hope this helps. Stay active.
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I am 69 years old and was just diagnosed with Osteporosis. My Tscore is -2.6 in my right femur neck and my Z score is -0.7; and -2.7 in my L1 and L4 and my Z score is -0.7. I’m an avid walker walking 4-8 miles 6 days a week and I workout with light weights. I’ve been taking calcium and Vitanmin D for years. My doctor wants me to start Fosamax. With all the side effects I really do not wan to do that. What are my alternatives? Do Chinese herbs have any positive effect? Plus would different exercises be more beneficial?
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Ginnie,
Unfortunately there is no scientific data supporting any herbs or supplements that help improve your T score aside from taking the daily recommended dose of Vitamin D and calcium. Other things that may help improve bone density would be eating a well balanced and healthy diet, and exercise, specifically weight training. It sounds like these are already part of your routine. It might be worth having a discussion with a specialist at a bone health clinic or seeing an endocrinologist to give you more information about pharmacologic treatment options for osteoporosis, so you can weigh the risks and benefits.
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I am 58 and been taking Fosamax for 2 years now. I have never had any side effects, but do wonder if it is helping.
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I just wanted to know if by chance you might know of anyone who can help me? I have osteoporosis and my bones have been hurting very much that I don’t know what to do. It hurts to sit, stand or walk for to long. I do have a primary doctor but she’s NOT listening to me and just wants to give me different meds to take
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Marie,
I’m sorry you’re in pain. A recommendation would need to be given based on your location. In general, there are two main options I would recommend:
1. Bone Health Clinic. Some orthopedic practices will also have an Osteoporosis and Bone Health Program/Clinic in their facility.
2. See an endocrinologist.
Start by getting a list of approved doctors from your insurance company. From there, you can look for reviews, locations, and call the practice for information about the doctors, and inquire about any bone health programs they offer. I hope this helps!
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Hi Marie. I also have osteoporisis and arthritis. For the Osteoporosis, I take Algae Plus which is a form of calcium that helps strengthen the bones. Plus supplements of Boron, Selenium, and Magnesium. If there is a health food store close to you, you can get the supplements there. He may also know other products you can buy for Osteoporosis.
As for the arthritis, I have been rtaking Moringa (from Amazon). I know it takes time but it really works. I was told by the person who recommended it to me that it may take several years, depending how bad the arthritis is.
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My husband has osteoporosis, arthritis and fracture of the 5th cervical vertebra.
Has been using neck collar for long now and the condition is persisting.
I need your assistance, please.
Thanks.
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Vivian,
We would be happy to help your husband. I am sorry his condition is not improving. I would recommend seeing Dr. Richard Zipnick, if you are in the Salt Lake area. We can be reached at 435-615-8822.