Skeleton Pirate

Skeleton Pirate
Artist: LindaB


Have you experienced, or read about, negative, and even dangerous, side effects from Fosamax (alendronate), Boniva (ibandronate), Actonel (risedronate), and other bisphosphonates prescribed for osteoporosis? If you have, then rest assured there is a safe, effective treatment for this condition. Strontium, primarily in the form of strontium citrate, is taken orally once a day.

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Thursday, June 11, 2015

My Daily Supplements

I have written about my supplements in previous posts but have made several changes since then. The following list is an update of all my supplements. I have alphabetized them by brand name. I take one of each daily unless otherwise noted. The Ca/Mg (#3) and strontium (#5) are primarily for bone health. The multivitamin (#6) is for general health, as are most of the other supplements. The probiotic (#9) is for digestive health. I take lecithin (#1) as an aid in preventing cholesterol buildup in the arteries and to combat heart disease. I take a large dose (5000 mcg) of methylcobalamin (#10) (vitamin B12) daily because taking a statin drug to reduce cholesterol also reduces vitamin B12. My husband takes B12 to keep from getting the canker sores that once plagued him. Methylcobalamin is more effective than cyanocobalamin; he tried both.

No one should copy my supplement protocol because each person’s needs are unique to him or her. I hope publishing this list will give others a place to start in forming their own protocol.  
  1. Bluebonnet Lecithin, 1365 mg in one softgel (I take two softgels daily.)
  2. Country Life Citrus Bioflavonoids, 1000 mg
  3. Country Life, Gluten Free, Calcium Magnesium Complex (500 mg Ca, 250 mg Mg per tablet)
  4. Doctor’s Best Lutein, 20 mg lutein esters yielding 10 mg minimum free lutein, 2 mg zeaxanthin
  5. Doctor’s Best Strontium Bone Maker, 2194 mg strontium citrate, 680 mg elemental strontium in two capsules (two capsules daily)
  6. Nature Made Multi for Him, No Iron (Not a typo. My husband and I both take this multivitamin.)
  7. Nature Made Vitamin C, 500 mg
  8. Nature’s Bounty Vitamin E, 100 % Natural, 400 IU
  9. Nature’s Way Primadophilus bifidus (This is a probiotic.)
10. Solgar Sublingual Methylcobalamin, 5000 mcg
11. Twin Labs Zinc, 50 mg

Notes on My Supplements

I always keep a couple of bottles of Nature’s Bounty Ginger Root capsules, 550 mg, in my refrigerator and take them for nausea and upset stomach as needed. If I don’t have fresh ginger and need ginger for a recipe, I just open a few, usually three, capsules and use the ginger powder for cooking.

I don’t take a separate vitamin D supplement because my multivitamin contains 1000 IU. I also try to get some sun each week. Some people may need more vitamin D if a 25(OH)D test shows they have a deficiency or insufficiency of this vitamin.

I do not take vitamin K2. Many people take this vitamin for bone and cardiac health. There is some debate about which form (MK4 or MK7) and what dosage of this vitamin one should take. The Japanese studies used 45 mg MK4, and patients are prescribed this dosage by physicians in Japan. The MK7 is taken in microgram dosages. Some people experience sleeplessness when taking MK7. No RDA/RDI has been established for vitamin K2 of either form. Studies in the US and Europe have not confirmed the efficacy of vitamin K2 for bone or cardiac health.

Notes on My Multivitamin

Nature Made has a Multi for Her, Multi for Him, Multi for Her 50+, and Multi for Him 50+. All the formulations are similar except the Multi for Her, which I will not take because it contains iron. Supplemental iron is not needed by men and postmenopausal women unless they have been diagnosed with iron deficiency anemia. Excessive iron can lead to iron toxicity. I have taken the other three formulations at one time or another, depending on what was available. 

What I like about the Nature Made multivitamins is that they are USP-verified, and that is rare to find. It gives me assurance that the multis contain the vitamins and minerals in the dosages specified and have no impurities.  Nature Made Vitamin C is also USP-verified, as are many of that brand’s other vitamins.

My Supplement History

On 8/5/2010, I posted all my supplements on my blog.
On 09/30/2011, I posted about the three supplements I was taking specifically for bone health.
On 03/2/2012, I posted an update on my calcium/magnesium supplement.

COMB Study

You might also be interested in the protocol used in the COMB study.

Wandering Skeleton

Wandering Skeleton
Artist: Joel Hoekstra

Osteoporotic Bone

Osteoporotic Bone

How Strontium Builds Bones

Strontium is a mineral that tends to accumulate in bone. Studies have shown that oral doses of strontium are a safe and effective way to prevent and reverse osteoporosis. Doses of 680 mg per day appear to be optimal. See my "For More Information About Strontium" links section.

Osteoporosis is caused by changes in bone production. In healthy young bones there is a constant cycle of new bone growth and bone removal. With age, more bone is removed and less new bone is produced. The bones become less dense and thus more fragile.

Scientists believe that strontium works in two ways. It may stimulate the replication of pre-osteoblasts, leading to an increase in osteoblasts (cells that build bone). Strontium also directly inhibits the activity of osteoclasts (cells that break down bone). The result is stronger bones.

When taking strontium, be sure to take 1200 mg calcium, 1000 IU vitamin D3, and 500 mg magnesium daily. It is best to take strontium late at night on an empty stomach. Calcium and strontium may compete with each other for absorption if taken together.