Hi I’m new to this site ..just diagnosed with osteoporosis and freaking out a bit.. trying to sort through the wealth of personal experience here and get some guidance on what I should be doing. The book vitamin k2 and the calcium paradox seems to be high on many folks lists, and I nearly bought but then read reviews that said it’s a bit outdated ( 2013) .. so now I’m looking further.. surely there’s been more research in the last seven years but I haven’t sifted thru to find any recommendations..
Looking for best books on vitamin supplements ... - Bone Health
Look at the credence.org website and send a message to Phillip Day. I have lots of reading & info from him and he replies often the ssme day unless he's busy on tour. I believe he will even take phone calls on Thursday mornings. Vit D levels v important. ( Get a test done to show different levels of LDL & HD L, HDL is good) Vit C, calcium from veggies not from chalky tablets...not good for arteries. Good Luck.
Well, the information in Kate Rheaume-Bleue's book helped me, so that fact isn't outdated! There has been more research, but I believe it tends to support what Rheaume-Bleue was saying in her book, which basically is that Vitamin K2 works to send calcium to the bones, and lacking that vitamin, (as well as a few other micronutrients which are more likely to be present in adequate quantities), our calcium supplements are not very effective.
The one rheumatologist I've had the misfortune to meet (it was at a bones information workshop offered at my local hospital) was herself so outdated (in 2016) she didn't even know that there was research supporting the importance of Vitamin K2 in proper calcium metabolism, although Japanese scientists were already saying they believed natto (full of Vitamin K2) was truly a superfood!
So, read Vitamin K2 and the Calcium Paradox and be assured that even if there is more information now you will not be led astray by what she says.
A book a number of us like is Your Bones by Lara Pizzorno. It isn't perfect but it is helpful and informative.
Another book, The Magnesium Miracle, by Carolyn Dean (there have been at least two editions) is also interesting.
It does seem that recommended Vitamin D levels have in general been set too low. Get your D level checked and aim for the upper end of the recommendations, don't accept a reading at the low endd or mid-range to be adequate.
Eat enough protein, avoid junk food, eat lots of veggies, especially your leafy green. A balanced diet and appropriate exercise will help the whole body, not just the bones, of course. Dairy is not the best source of dietary calcium unless it's fermented, like some cheeses, yoghurt, kefir, which also help us to absorb calcium supplements. Be careful if you are taking medications or other supplements, like iron or magnesium as calcium can interfere with their absorption, so calcium should be taken at a separate time. Supplements with a balanced formula including magnesium should still be helpful because calcium and magnesium work well together provided the balance isn't upset by large doses of calcium alone.
Point taken! My head is swirling ... I did order k2 mk7 on the advice I read somewhere, and now read somewhere else that mk4 is better than or equal to mk7.. hoping to avoid calcium supplements by paying attention to diet..so now I’m drinking kefir and eating more leafy vegetables..
Thanks for the thoughtful and thorough response ...
Ah, but if you take Vitamin K2-mk7, your body will actually convert the mk7 into mk4, so you get them both!
What is mk7 ?
Diagnosed with Osteoporosis in NHS hospital, I was told "there's nothing you need to do". I was lucky enough to be able to go to Europe, where Italians and Austrians told me "exercise is the key" - and there you get prescribed weight-bearing exercise classes - and if you are old like me, you get weekly hydrotherapy. Ask advice of Royal Osteoporosis Society for local classes, hydro etc. and don't believe any doctors who tell you something can't be done. Infusions, some useful drugs, hydrotherapy, exercise classes all get the chop when the NHS wants to save money.
Here’s a synopsis of vit k2 & the calcium paradox which I found after reading the book
So is the book worth reading or is the synopsis all I need to know? Vitamin k2 for dummies?
For me the book was worth reading, there is more background information. It depends how interested you are in the subject. The synopsis is just that.
'Your Bones', by Pizzorno & Wright. I think there have only been two editions. I have the last edition which is now some years old. Hopefully, they will publish a much needed new and updated edition.
I also have 'The Whole Body Approach To Osteporosis', by Keith McCormick which I think has only ever had one edition and also really should be revised and updated. He pushes bisphosphonate drugs more than Pizzorno and Wright.
I would be interested in hearing of any other really good bone/osteoporosis books.
I have just checked my local public library's catalogue for books about "osteoporosis" and the most recent ones seem to be exercise and cooking, not the medical aspects. And it appears that they no longer have a copy of Kate Rheaume-Bleue's book (worn out or stolen I suppose). Time, methinks, they updated that collection!
However a look in at chapters.indigo (Canadian answer to Barnes&Noble) brought up a couple of newer books, both weighing in at $200 or more!