Confused about supplements

[2stixoftwix]

Hi

I've been taking various supplements over the last year as I have osteopenia from an early menopause.

But as I delve more I feel that I'm not taking the right ones in the right quantities

I take k2 Mk7 200ug

D3 3000 iu

Omega 3,6,9

Lysine 1000mg

Calcium carbonate 400mg

Magnesium hydroxide 200mg.

All the above in the morning

And an Alive energy multi vit in the evening

Is this right

Is there a better suppliment,

I'm so confused. I'm in the UK btw

[Nanaedake]

I don't think it's clear exactly how much K2 a person should take but most information I've read advocates between 100 and 200 mcg (ug). For vitamin D3 it's essential to test levels as the way a person utilises and stores vitamin D is very individual. Test at end of winter when stores will be lowest and end of summer when vit D levels are highest. That will help you understand how your body uses and stores vit D. Essential to stay within lab range as it is not water soluble so your body stores rather than excreting excess. The vitamin D Council uk advocates a vitamin D level in the mid lab range for sufficiency which in the UK is around 100nmol.

Vitamin D3 should be taken with the fattiest meal of the day as it needs fat to absorb properly. Otherwise take with some full fat yogurt and your omega 3 tablet.

Magnesium is best taken or sprayed on at night as it aids sleep (as well as being a cofactor for vitamin D) .

I don't know what your alive multivitamin contains but if it contains Iron then you won't absorb anything else in it properly as iron prevents absorption of other vits when taken at the same time. You're probably wasting your money.

Calcium carbonate needs to be chewed before or with food. However, foods that are high in oxalic or phytic acid will prevent its absorption so separate them by a couple of hours.

Other things you could consider are eating 6 prunes a day as they contain boron.

Some of the minerals that are essential for good healths like zinc picolinate and selenium. These can be obtained from nuts. Brazil nuts contain selenium if they have been grown in selenium rich soil so check where they come from.

I know nothing about lysine. I don't think it's proven that supplements improve osteopenia in all cases and I don't think it's clear what the protocol should be even if they do help. So, I think people have to use common sense and research the information themselves.

I believe it has been proven that Weight bearing exercise improves bone density. Jogging or dancing seems to be the best. Resistance exercise may also improve bone strength and certainly helps muscles which support bones.

[Nanaedake]

A quick look at lysine and it sounds like it could be beneficial. Some cautions are - not to take it if a person has kidney disease - and it increases calcium absorption so ensure not to take too much calcium alongside.

[Jumpey]

Nanaedake has given great advice.I would add separating the magnesium from other meds and supplements because it binds to them and can stop absorption. X

[Collywobbles64]

There s a very good site on Facebook, Vitamin D3 and co-factors UK. There are many osteoporosis people on there and it provides information on the importance of magnesium, boron, vitamin K2 when taking D3 and how this regulates the uptake of calcium. I personally don't take calcium at all, but do take between 500 and 800mg of magnesium in the form of malate, glycinate and ionic citrate; K2 MK7 between 600 and 1200 daily and vitamin D3 3000/6000 alternate days; boron 6mg.

[2stixoftwix in reply to Collywobbles64]

Thanks I'll join

[Nanaedake]

Vitamin D Council website is down right now, shame as lots of good advice but hopefully they'll get it up and running.