If you suffer from osteoporosis then new research suggests that a combination of Calcium, vitamin D and vitamin K; together with minerals like strontium and magnesium may offer an alternative to pharmaceutical medicines but without the side effects.
Vitamin K is an essential factor in bone metabolism and can be found in leafy green vegetables and vegetable oils such as soybean and canola. Few side effects are seen with supplementation and upto 1000mcg per day of K1 or K2 could be taken, but NOT with Warfarin. (Am J Health Syst pharm, 2005; 62:1574-81).
Vitamin D is essential for a healthy skeleton and calcium absorption. The best source is about 15 minutes of sunlight on your skin every day. You could also supplement with Vitamin D up to around 800IU per day. (Am J Clin Nutr, 2005; 81:1232S-9S).
Strontium is a component of human bone and only 1-3mg per day is needed to prevent osteoporosis. It is found in whole grains, parsley, Brazil nuts, fish, lettuce and molasses. However little is known about high dose supplementation at present, so your diet is your best bet.
(Header image courtesy: By James Heilman, MD, Own work)