Hello, I have osteoporosis and been advised to take medication - either HRT or Alendronate.
However, I as an alternative wondered whether anyone who is not on medication has seen an improvement in their osteoporosis through only supplements/diet/exercise?
Lots of people have. You need to make sure you’re getting enough calcium. Your vitamin D levels should be checked in your blood tests. Vitamin K2 puts the calcium into the bones and out of the arteries. Magnesium is another important one to check. Having a really good diet of fruit and vegetables and protein and ticking off all the vitamins and minerals for good health is important. Yoghurt, prunes, avocados are some of the top foods. Walking helps build strong bone or any weight bearing exercise you can manage.
Finding the cause is also a good idea.
You haven’t said your numbers either. What are your tscores? You need to know them. As borderline is different from severe and needs a different response.
Thank you MWZ3 . I currently take all the supplements you mention and eat prunes and yoghurt everyday. I also do daily walks and yoga, eat a lot of vegetables and have this year been trying to diversify this so I have more of a variety through the week (I'm not so good with fruit). I'm vegetarian bit I'm pretty sure I get enough protein.
My T-Scores from the latest scan are currently -3.0 spine and -2.4 neck which is an improvement from previous scans. My spine has been -3.4 in the past and my neck hasn't been good either but can't remember what that was. Hip -3.1 from the scan a few years ago, but it wasn't included in the recent result. I am in my 30s and medication was suggested to prevent it getting progressively worse as I age. Cause is a mixture of elevated parathyroid levels and low weight for many years.
Yes! I just posted this week about my first post-diagnosis DEXA results, but I'm happy to share again.
In January 2023 at age 61, almost 62, I got my first DEXA, which my husband asked for because I was starting to have chronic, sometimes acute back pain, and he was sure it was due to osteoporosis (which isn't supposed to be painful, so I was skeptical.) But, he was right, and my case was "severe" with a spine score of -4.6, and hip scores better but still not good of -3 3, -3.5.
Due to many circumstances, I was only ever prescribed Fosamax, which I'd read was not the drug of choice when fractures had already occured, so though I did take several doses of it, I didn't start until June, quit after 3 doses, then started again in late August, took maybe 5 doses. So I'm not entirely pharmaceutical-free but I don't think I took enough of it to make a clinically significant difference, and when it was clear our insurance was going to balk at covering Evenity, which endo prescribed, I decided I might as well go "natural" for the rest of the year and just SEE what happened.
Three days ago I had my second DEXA, and though I hoped I would at least not have gotten worse, I didn't expect even that, so imagine my surprise when I learned my hips had improved something like 3.6%, and my spine (much more room for improvement there?) had improved by 14.6%. Even Evenity barely boasts THAT much improvement in a year, and though I've read different things about Fosamax, the first result that comes up when I google it is 4-6% improvement after 3 years.
Obviously everyone's body responds differently...I've seen posts from people on various forums who got worse on Evenity (which is supposed to be the biggest gun in the pharmaceutical arsenal,) and even more who got worse on the natural route. People who are doing great aren't the ones who post, seems like, so that makes it harder still.
I've honestly never seen anyone post a 14.6% improvement after a year, but I've also seen very few whose scores are in the -4's.
All I can tell you is, I threw the kitchen sink at this, and it seems like it has made a difference. 90% of the things I tried, I got from here, or Facebook osteoporosis groups. The only thing the doctors I saw told me was take the drugs we prescribe, Vit D and calcium. When I told my new PCP I was taking boron, he literally rolled his eyes, heaved the heavy sigh, and said "evidence-based" (as if boron is snake oil?) So I try to say nothing now, just--if someone suggests it, I google it, and if there are any studies at all to support it adverse effects seem small, and it's not too expensive, I've tried it. I could've been poisoning myself, for all I knew.
What I'm still doing, if you're interested, is a pretty high dose of boron, starting to take 180 mg (or mcg, can't remember,) Vit K2 MK7 (the standard dose seems to be 90, so that's mostly what I took,) Vit D, between 2000 and 5000 iu, (my D level really jumped when I started taking it with cod liver oil, had to dial it back!) and...no calcium. I'm avoiding gluten, sugar/sugar substitutes, processed foods generally. I still drink coffee, don't worry about phytates and oxylates, (my husband has become religious about them, agh!) I always did walk, but I'm still walking, and now I wear a weighted backpack, (5.75 pounds, about ready to add another couple pounds.) My back has made lifting weights a much dicier prospect, but I have made myself at least pick up light weights even if I'm nursing a fracture. I try to remember to do at least wall/counter/coffee table pushups (my upper back/posture is horrible, must strengthen!) a few times per week. I use a vibration plate 20 minutes a day three times per week, but I'm still working out if I should be stepping off of it every minute for a minute, or what. I do my strength training while I'm on it because it prevents me from twisting, which seems to be what gets me into trouble, and helps my balance. (The physio people out there probably want to smack me, but I HAVE increased the weights I use, so...I AM getting stronger.) I ride my bike when weather and my back will allow me. Now, some people say riding a bike does nothing for your bones, but my fractures tell me differently: that's actually how I discovered that "ping" I felt in my back WAS a fracture. If they're fresh, every bump on the pavement, every curb and pothole sent a shockwave down my spine--unbearable! Even standing on the pedals couldn't cushion it. So I think you probably DO get some bone benefit if you ride a bike on a rough surface. (Has anyone researched this? I've seen nothing. 🤔) I think that's about it...??? I eat meat.
Hope that helps!
Good luck!
Hi, I'm just beginning my journey having suffered 3 spinal fractures and wondered if you could give more information about the weighted vest and vibration plate. I am awaiting a referral to the osteoporosis clinic so not on any drugs yet, just supplementing calcium and vitamin D3 and K2. The fractures have healed and I want to start some exercise/physio to try to improve my stoop. Best wishes
hi houseeelf - 5 yrs ago I hit osteoporosis -2.6 hip while lumbar spine was -1.7. Had 1 prolia injection which didn’t agree with me. No further medication. Started taking plant based calcium, vit D and K2. Exercise regularly- Pilates gym and weights, walking. Recent BMD hip-2.3 and lumbar spine -0.9 Told lumbar spine result could be affected by arthritis. Dr wants me to take Risedronate regardless of improvement as aged 77.
Yes, me too .... nearly! I was diagnosed at 49, osteoporosis in spine, borderline in hips. Likely caused by a combination of low weight in teens and twenties, unbalanced diet most of my life, no sun for 5 months of the year, fairly early menopause and latterly a brush with hyperthyroidism.
I refused bisphosphonates, and started very low dose HRT - one pump estradiol 3 times a week plus a progesterone pill (not an option mentioned by the rhumotologist). I also radically changed my diet (still vegetarian, but eating balanced meals with lots of veg and protein), started safe weight bearing exercise, used a marodyne liv vibration machine daily, and started taking extra nutrients (K2 -MK7, vit D, B12, prunes, organic whey protein powder, magnesium). A DEXA at the same facility on the same machine the following year showed around 15% improvement in my spine and 20% in my hips.
It's not possible to identify which element in particular was responsible for the improvement, or whether it was a combination of them all (plus of course getting my thyroid hormones back on an even keel). I wish I knew, then I could stop taking all those darn supplements!Annoyingly my scores haven't improved this year, but at least I'm not getting worse as yet.
You are still very young and should be in a good position to build back up your bone reserves naturally, especially if you aren't fracturing, and your parathyroid and any other health issues are under control. It takes a lot of work though, and it's a commitment for life.
If HRT is being recommended, I'd be tempted to take it, as long as it's not the conjugated equine form obvs. The one I'm on is from plants.
Good luck!
Thank you montluna ! This is really helpful. Out of curiosity, do you know roughly how much complete protein you have a day? Also, I don't know if we can DM on this thing but overall it would be really helpful to see what your usual daily eating looks like!
I had my parathyroid level checked last month but the result is with the endocrinologist and I don't know what it is yet.
Why did you refuse biophosphates and choose HRT instead? I'm a bit weary of taking hormones. The HRT suggested is Femoston 2/10.
No probs. Between 50-80g a day of protein, although I couldn't say the full amino acid profile.
Afraid I don't know much about HRT types, just that the cancer risks vary depending what sort it is, how it's taken, and how many years since your last period when you start taking it. In my case, as I was having hot flushes etc too, HRT made sense for me. In your case, there must be a whole host of other issues to consider as you're so young, and reasons why it's recommended.
I didn't like what I read about bisphosphonate side effects, nor the way they affect the natural bone cycle. However they have their place in treatment, especially if you're already fracturing (I wasn't). As I was relatively young and had a condition that can cause secondary osteoporosis, plus a poor diet, I gave myself a year to sort that out and try alternative approaches. Everyone is different though, so you have to do the research and understand how it might apply to your own case.
Have a look at my profile for the resources I found useful, and for the private chat button at the top. Happy to tell you more about my diet on PM.
When I was diagnosed a few years ago my Dr who specialises in woman’s heath recommended HRT in the form of Tibolone 1/2 tab as I was not keen on the stronger drugs. I have had no negative effects and along with regular weight training have experienced an improvement in my bone density! Don’t be afraid of HRT the attitude towards it has completely changed. Do your research there’s a lot on the subject.
Hi can I ask how old you are please. HRT probably not suitable for someone like me at 60 years old?
I replied but don’t see it so will try again. I am 63 and started HRT at 59. You have a 10 yr window after menopause to start Tibolone not sure it this has changed. Find a doctor who is willing to discuss your risk profile in regards to starting. Also check out the Bone Clinc in Brisbane Australia I was a member before relocating and their research is proving weight trading can be as effective as drugs.
Many thanks for your message. I will do some further research.
I am on PREDNISONE started at 20mg. so the first year was tapering to 10 or so... and during that first year I started TAP because I already had osteoporosis and doc said it would get much much worse form the prednisone. after a year of once a week adult beginning )I was 71 at the time..) I had another bone sane- same machine and had gained. .002 !!! didnt have any more bone loss!! hooray. during covid I quit tap and lost more bone during the last scan but started up again and will see if I am better!! all my numbers between -2.7 and -3.5. Also the Beginning Tap dancing for old people was great fun and great for my balance and my brain I should think!
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Some advice 
Stopping Prolia
Osteoporosis 
Stoma with Denosumab osteoporosis medication
