The Best Vitamins for Osteoporosis

What Are The Best Vitamins for Osteoporosis?

Building and maintaining bone is a complex metabolic process. There are hormonal components such estrogen, progesterone and testosterone that build, maintain and strengthen bone. It is best to harness their properties before middle age, when these hormones are at their peak.

Cortisol, the stress hormone, if too high can break down bones. Similarly, an acidic diet can damage bone health. Getting your cortisol into a safe range by managing stress and maintaining a pH of 6.8-7.4 are important factors for bone health. If the inner environment becomes too acidic, the body will steal calcium from bones to buffer the acid.

Weight bearing exercise is an important component, as is eating locally sourced foods rich in nutrients. 

While there are many supplements, proteins, and herbs that are helpful, in this article I recommend some of the best vitamins for your bones.

Vitamin K: The Secret Heart and Bone Builder

Everybody talks about Vitamin D and calcium for bones, yet many people don’t know that Vitamin K is one of the best vitamins for osteoporosis. Vitamin K is required for the proper utilization of calcium and helps to bind newly absorbed calcium to the bone matrix. It activates osteocalcin, which guides calcium into bones and prevents its absorption into organs, joint spaces, and arteries. Vitamin K helps maintain bone mineral density by decreasing the activity of osteoclasts, cells that break down bone, making it one of the best vitamins for osteoporosis. It also provides critical protection to your heart and arteries by activating matrix Gla protein (MGP), a protein that inhibits calcification or hardening of the arteries.

There are three main forms of Vitamin K: K1, K2_, and K3. K2 is further divided into two subcategories, which include MK-4 and MK-7. MK-7 is the most active form of Vitamin K2 and most widely studied for its role in bone and cardiovascular health. Most people do not consume enough MK-7 to meet cardiovascular and bone health needs. Compromised intestinal absorption can also lead to insufficient K2 levels, leaving calcium available to be exported out of bone and into other tissues. 

Since we don’t get enough Vitamin K2 as MK-7 in our diets, I recommend a quality Vitamin K supplement. Research has shown that doses of 180 mcg of MK-7 provide greater results when supporting both bone and cardiovascular health. Studies using these doses showed significant increase in bone density and bone strength in postmenopausal women; tissue calcification was reduced by 50% and the ratio of bone building cells to bone breakdown cells were in a good ratio. This dose also increased elasticity in the arteries and supported blood sugar metabolism and increased insulin sensitivity.

Vitamin D: A Calcium Saver

Vitamin D is widely recognized as an important nutrient for bone health and osteoporosis prevention. It supports calcium absorption in the gastrointestinal tract and helps regulate calcium balance in the body, including reducing urinary calcium loss.

It is important to note that laboratory “normal” reference ranges may not always reflect optimal levels for bone health. Some functional medicine practitioners suggest a target serum 25-hydroxyvitamin D [25(OH)D] level of 50–100 ng/mL, though conventional guidelines may recommend different ranges. Testing your 25(OH)D level can help guide individualized supplementation.

As a general rule of thumb, supplementation with 1,000 IU (25 mcg) of vitamin D3 daily may raise serum levels by approximately 10 ng/mL, though individual responses vary. For example, if a person’s level is 30 ng/mL and the goal is 50 ng/mL, a daily dose of 2,000 IU may be considered under clinician supervision. Some practitioners also recommend combining vitamin D3 with vitamin K2 (as MK-7) to support appropriate calcium utilization.

Calcium intake is ideally met through dietary sources whenever possible. Routine calcium supplementation is not appropriate for everyone and should be individualized, as excessive supplemental calcium may contribute to vascular calcification in certain populations.

Over-doing Vitamin D supplementation can lead to toxicity and hypercalcemia. As with any supplementation strategy, dosing should be tailored to the individual and monitored by a qualified healthcare professional.

Magnesium: Magnificent for Bone and Much More

Magnesium is responsible for about 300 enzymatic reactions in the body. Second to calcium, magnesium is the most abundant mineral in our body. Its role as one of the best supplements for osteoporosis is turning Vitamin D into its active form. About 60% of total magnesium is stored in the bones. It is part of the crystalline structure of bone. If a deficiency occurs, it is released from bone, which decreases bone stiffness.

Magnesium deficiency indirectly promotes the production of parathyroid hormone, which leaches calcium out of the bones. One of the most bioavailable forms of magnesium is magnesium citrate, which has a laxative effect. Magnesium glycinate is another option that does not have a laxative effect. All minerals in nature can be contaminated with lead, so be sure to consult a functional medicine practitioner for brands that have been tested and verified as safe. 

Prevention is one of the best defenses against osteoporosis. However, if you have osteopenia or osteoporosis there are many things you can do to reverse or stabilize it. Consult with a functional medicine doctor to get an evaluation so you can prevent the possibility of bone fractures due to osteoporosis.

In sum, here are the best vitamins for osteoporosis:

• Vitamin K is one of the best vitamins for osteoporosis. It is required for the proper utilization of calcium and helps to bind newly absorbed calcium to the bone matrix. It can reduce fracture incidence and indirectly promote bone mineralization and increased bone strength. 
• Calcium is a vital component of bone and is required for deposition of bone mineral and 99% of calcium is stored in bone.
• Vitamin D is one of the best supplements for osteoporosis because it helps with the absorption of calcium from your digestive tract.
• Magnesium is one of the best vitamins for your bones as it help convert Vitamin D into its active form. 
• Vitamin E A study showed tocotrienols prevented bone fractures by reducing the high turnover rate of bone that is associated with estrogen deficiency. 
• Geranylgeraniol (GG)  In studies, GG indicated a decrease in deterioration and an overall improved bone quality.