Bone Mass and Strength

IMPORTANT NOTICE: The stack pages are not being updated and have been kept for archival purposes.

Due to the extreme complexity of stacking with proper consideration to demographics such as age, requirements, and gender, we have released a far more encompassing fit - The Stack Guides

With FREE lifetime updates and authored by over a dozen researchers, it is the clearest guide to supplementation there is.

Must Get!

Saving You Money & Time!

Supplement Stack Guides

Examine.com is:

  • 100% Independent - no ties to any supplement company

  • Unbiased - we do not sell any supplements

  • Neutral - we have researchers from a wide array of backgrounds

  • Trusted - have been published in mainstream media and peer-review


Information

The following supplements are those that are known to promote either an increase in bone parameters (bone mineral density, bone circumference, bone tensile strength) or have reliably been linked to a reduced risk of falls in the elderly.

Some of the following may work via estrogenic or androgenic means (ie. secondary to acting like estrogen or testosterone) since these hormones are known to positively influence bone health. In these cases, the supplement will specifically mention that it is hormonal and if no warning is given then the supplement does not appear to work via hormones.



Suggested Supplements

Dosage: 2,000iu

Vitamin D is known to promote bone density and strength, and 2,000IU seems to be the lowest common recommendation for additional vitamin D to the diet. Doses can range from 5,000-10,000 IU daily as well, although the 2,000-5,000IU range seems to be most prudent.



Dosage: 1,000mcg

1,000mcg of phylloquinone (alternatively, 1,500mcg of MK-4 or 500mcg of MK-7) is the common supplemental dosage of vitamin K that is used to promote health effects beyond blood clotting. Since epidemiological evidence reliably links vitamin K intake to a reduced risk of fractures and there seems to be mixed evidence for increasing bone mass, the above dosages would likely be beneficial.

The majority of studies on vitamin K use combination therapy with vitamin D and calcium, and there is a superloading protocol with 45mg MK-4 daily that does appear to be effective (but is quite expensive and may not be feasible). Phylloquinone nor MK-7 are probably not able to be used for the superloading protocol.



Dosage: 500

500mg calcium tends to be the lowest recommended dose if the diet is not taken into account. Ideally, one would see how much calcium they get inherently in the diet (from dairy products, vegetables, and protein supplements derived from dairy) and then use however much calcium is required to reach near the RDI of calcium (1,000-1,300mg).



Dosage: 200

Magnesium is similar to calcium in the sense that it does not need to be supplemented if the diet has sufficient magnesium in it, but if the diet does not provide enough then supplementation can cover the remainder. 200mg is slightly less than the RDI of magnesium, and tends to be the go-to recommended dose if dietary intake of magnesium is ignored.



Tags

bone, osteopenia, osteoporosis, fracture, risk, reduction, falls


IMPORTANT NOTICE: The stack pages are not being updated and have been kept for archival purposes.

Due to the extreme complexity of stacking with proper consideration to demographics such as age, requirements, and gender, we have released a far more encompassing fit - The Stack Guides

With FREE lifetime updates and authored by over a dozen researchers, it is the clearest guide to supplementation there is.

Must Get!

Saving You Money & Time!

Supplement Stack Guides