Supplement Routine Update for Fighting Bone Loss Post-Menopause!
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- Опубликовано: 5 фев 2025
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I was recently diagnosed with osteoporosis. I'm furious. Why aren't women given bone scans much earlier in life? Doctors know that all women go through menopause and that bone density will decrease. I have done resistance training for years and thought I was eating healthy. Turns out I was not getting enough protein or vitamin K2. Protein is also a huge component in preventing bone loss, so please make sure you are getting enough. Most doctors recommend 1 gram per 1 kg of body weight. Thank you Angie for raising awareness about supplements for women!! This is so important and so many doctors do not educate women on this.
I agree! My doctor ordered a Dexa for me this year. I am 55. She said I am high risk for bone loss due to my low BMI. She told me, as she handed me the order for the DEXA, that she believed my scan would show that I have osteopenia, and she was right - it did! Honestly, I was shocked because I have been a life-long runner and started lifting weights 10 years ago. My nutrition is also on point, and I take HRT! I told my older sister to ask for a DEXA at her appointment, and her doctor refused to write the order, saying she is not high risk and insurance won't cover it! 😮
I ask my family NP about a bone scan last year. I’m 51. She said unless I had a family history of osteoporosis, insurance will not cover it till I’m 65! That is way too late! Why do we have to fight for everything?
@@juliechambers7652 I am 63 and my doctor ordered mine noting reason as: post menopausal check and they covered it, thankfully.
Totally true. I went true m at33 and no one thought to doa scan. I had to ask for it. And guess what, my bones where within 1 year already poor😢
Exactly this. Women should be getting bone scans far earlier than 65 and certainly from age 40. Maybe even earlier depending on when perimenopausal symptoms appear. Bone health for women should be standard health education and healthcare.
Hi Angie, I am a healthcare provider and have had my eye on k2 for many years, studied all of this and you are doing a great job. In answer to your question regarding when and how much k2, it is recommended to take 90 mcg per 1000 iu of vitamin D3 that you take. It’s a fat soluble vitamin so don’t take it with oatmeal or other high fiber meals but rather with your fat-containing meals (same for vitamin D) And yes, twice per day is good! Also, have you seen the Dr. Doug Show RUclips channel? It’s ALL about bone health and specifically for post-menopausal women, and he says that more recent research is showing that not as much calcium is needed than was previously believed.
Yes people need to learn what to take their vitamins with
Magnesium L-Threonate crosses the blood brain barrier. The only magnesium I use!
Lifting heavier makes a massive difference to bone density without making you bulky.
You need impact, too. Dr Vonda Wright & Dr Doug Lucas always suggest this.
Yes!! I'm doing both of those too!
@@AngieHotandFlashy How are you liking the rebounder? Would love to hear how you've incorporated that into your workouts and how you like the model you purchased. I'm waiting for Black Friday deals to get one myself. I'm 56 and already osteoporotic. Thank goodness I requested a Dexa scan early!
@@BethMartin-y3x I got one on the Labor Day sale at Amazon and I absolutley love it!! I do a couple of 5 minute routines daily (also walk 4 to 5.5 miles daily) and it is fun and easy. I also incorporate it into my weightlifting by doing a 30 second rebound between each set. It really adds to the aerobic benefit!
@@AngieHotandFlashy Hiya Angie --can you do a vid about this eye makeup - brightness --not glitter but glow and shimmer. One of prior recent vids I mentioned such also. Thank you so much.
Thanks for sharing your regimen. I think it’s helpful and would like to add to your suggestions - the importance of exercise, walking, weight training or simply activity! For vitamin D, calcium production, osteoporosis management, and mental health benefits among others. I don’t want people to see this and think this is what they have to resort to- taking supplements only. Healthy doses of sun and exercise must also be mentioned, if we are to discuss healthy aging. Thanks again, just adding on to your commentary. Physician here 👋🏽
YES! You hit the nail on the head!
As some say, "you can't supplement yourself out of a bad diet"
Interesting! I remember my mom used the eggshells from boiled eggs, grind them into a powder and sprinkle into her food. She hates wasting anything. It worked for her as a calcium supplement. Thanks, Angie, have a great weekend!
Dr. Westin Childs on yt recommends the exact same thing to thyroid patients.
I was diagnosed with osteopenia osteoporosis last year and figured there was a relationship between the calcium blockers prescribed for hbp. Seems it you take blockers it would diminish calcium absorption. I started vitamin D, K7, magnesium and boron. I believe the once weekly fosamax (?) my doctor prescribed was causing tooth pain and sensitivity.
Don't know what macros are and how to find out the amount individuals should take daily and how to calculate vitamins and nutrients from food
@@cmbooks2000 Macros are carbohydrates, fat, and protein.
I read a lot of articles regarding this kind of subject, and 5000 IU of Vit D is considered a normal amount to supplement - twice that is not unusual. Also make sure you are getting some sunshine every day (no sunscreen) because Vit D made naturally by the skin is much better than the supplement. I take 5000 IU everyday even though I do get sunshine as well. Another thing I noticed about Vit D is that being the "sunshine vitamin," it does contribute to a feeling of wakefulness. When I first started taking it, I took it at night and could not fall asleep. Then a lightbulb went off and I realized I should definitely take it in the morning. Worked like a charm! I don't take any calcium because I do eat grass-fed, organic and full-fat dairy daily. Dairy has been villified and definitely shouldn't be. There are many nutrients in it that cannot be obtained from other foods. I also take quite a bit of magnesium because foods no longer contain much - soils are too depleted.
Wholeheartedly agree with everything you say here! ❤
@@rachelmcgill8143 Thank you!
Emphatic yes to soil depletion!! Magnesium is so crucial too.
💯%! I also have been taking 5000 D3 for several years and bloodwork reflect within good range. Glad you mentioned the dairy because also drink organic milk and cottage and Swiss cheese regularly in hope to get extra calcium. Thanks for the input
Sunshine daily... yes, the best drug of all !🙌
I'm un italian woman exuse for my bad english! In Italy lives from many years jill COOPER un american trainer she has brougth in my country the trampolin. Many scienfics studies attested an improved of osteoporosi and osteopenia. I have had un improvement after MOC ( MINERAL OSSEO COMPOSITION) Congratulations to Angie for Cannel and to doctor
Hi Angie, the 5000 vitamin D may not be too much - you need to get your blood level checked (should be over 50-60). Also, if you are eating a lot of spinach which is very high oxalate - it can bind with your calcium. May want to either not eat as much, or if you do, have a little more calcium with it.
Another thing about foods high in oxalate is that they may lead to certain types of kidney stones. A tip for cooking greens like spinach, is to boil it, then spill out the water -- that lessens the amount of oxalates in the food.
I agree.
Agree
Agree. 5000 is not too much.
Absolutely, matter of fact, you don't know how much Vit. D you should be consuming unless you get tested first. Vit. D is one of the easiest supplements to monitor. Test, supplement, repeat until your bloodwork shows you're within the correct range.
Hi Angie it’s so important to get blood work done as it may be far different than any tracker can tell you. I developed a bowel condition last year and as it’s my small bowel I have malabsorption issues (the small bowel is where a lot of nutrients are absorbed). I was extremely deficient in many nutrients and actually had very high dosage prescribed vitamins etc for several weeks to get my levels up to safe levels. I’m still on higher dosages than you mentioned for many things. My blood work is much better now and I feel much better thankfully. I still have some malabsorption issues and dietary restrictions but it has calmed down my symptoms a great deal. I firmly believe in getting blood work done before taking random specific supplements. A general multivitamin is at levels that won’t be toxic to most people, but high dose single supplements should be used with caution and in collaboration with your doctor. Best wishes x
Have you tired juicing. You might want to check out Barbara O'Neill all natural juicing for 2 days. Never hungry and it helped me.
Check out Dr. Steven Gundry. He has a book about healing the gut. He says that if we've even been on antibiotics then we have leaky gut and are not absorbing.
@@bluecurlygirl I had IBS for thirty years caused by endometriosis. I have now been diagnosed as having diverticular disease and diverticulitis when I was so ill last year. It has nothing to do with having had antibiotics in the past for me. I’m under the care of the gastrointestinal team at my hospital with a very specific diet and supplements regime for my personal issues. My comment was to encourage people to see a doctor before using single dose supplements as many can become toxic to the liver if used in high doses. Self diagnosis is never a good idea for anyone. Taking medical advice from a book or video is often a bit questionable too as some things can be misconstrued and important medical conditions not diagnosed.
Great advice here. Blood work is important, but you have to know what is not just in the normal range but OPTIMAL. So important
As a medical provider, I’m so impressed with how much you know and proud of you for all the important information you’re providing
Thankful the medical community is finally talking about the menopause journey. I started following you around 42, I am now 52 ... better informed and passing info to my friends and family. Thanks for your work. ❤
Angie - I am 58 with OP and osteopenia. I strongly encourage you to listen to Dr Doug Lucas’ bone foundation course. It’s free. It’s not BS. Some of your suggestions can be greatly improved upon. Also - DEXA is highly flawed. REMS imaging is more accurate and provides bone quality. Western medicine is behind guidance (I am a physician, too. Healthcare in the US is awful for aging women.)
I appreciate your help with skin care.
Thanks so much, I'll check him out. I'm really disappointed in the medical establishment and their advice about post -menopausal bone health... doctor just says "take more calcium & vitamin d" & that's it... nothing about weight bearing exercise, nothing about impact, nothing about what kinds of or how much of various supplements are needed. 😣
Traditionally trained physicians are clueless - yet don’t even try to learn more. I think it’s $$$ & time. I strongly suggest you learn about REMS & get one. You may be shocked how off DEXA can be. Also - look into algaecal. It’s a better quality supplement
He is absolutely the best. Use a vibration machine and do your heel drops and foot stomps.
@@kimw5533I feel your frustration. I wouldn't say they are clueless, they run out of time to learn all the new developments, read, etc. It's a broken system for sure.
@@PH-sf1biwhat does a vibration machine do?
I took a bone class by my Medical facility. Spinach and edamame have oxalates which interfere with calcium absorption and are a no go. Edamame was one of my protein sources so this was important info for me.
People please be mindful of the quantities and types of vitamins you take. If you are thinking about adding vitamins to your diet, it is essential to consult with your pharmacist or a naturopathic doctor first. There have been numerous instances where individuals have taken over-the-counter vitamins without proper knowledge, leading to interactions with their medications or incorrect dosing. The vitamin industry is a $1.5 trillion market for a reason.
Yes, especially for people who don’t realize that micrograms are much smaller than milligrams. And the symbol for microgram ( µg)
Totally agree. When I noticed (10 years ago) the rise of supplement varieties at Costco😊 I thought smtg was fishy… follow the money. Thanks for the warning- I noticed questions about supplements at my physical exam - they used to disregard that.
Just a side note if you are on thyroid replacement, make sure not to take calcium or iron for 4 hours after your thyroid medication.
I found out the HARD WAY if thyroid replacement is too high you will eventually develop osteoporosis! I did everything else right (diet, exercise, supplements) BUT it was the Thyroid prescription for many years and now suffering 🙁
@@cherylstevens8334Oh no! I didn't realize that!!
Putting on a little extra weight over 60 is a good thing. My doctor told me to get a baseline dexa scan when I was in my mid-40s.
Thank you for this video Angie. I am 55, and otherwise healthy, post menopausal, thin to average weight. I was diagnosed with severe osteoporosis after I fell down some stairs and broke 5 bones. My dexa scan showed that my spine was at 3.5 - 4 is the worst. My doctor gave me a variety of options, but by far the one that sounded the best to me was a year of Evenity shots, two a month (at the same time) for a year. My doctor was extremely pessimistic about being able to get insurance to approve this treatment - usually only approved by medicaid and medicare - neither of which applied to me. Of course I took to the internet to read about all of the options and side effects. There were a million nightmare stories about how awful Evenity side effects were - constant pain in the bones, nausea, migraines, etc. None of the treatments sounded like a walk in the park, but my insurance approved the Evenity and I am 6 months in. I just had a mid-way dexa and my spine went from a 3.5 to a 2.5! I have had a handful of mildly unpleasant side effects but nothing I can't handle. Bottom line, the Evenity is working very well for me and doing the two things that it is supposed to do which are building bone back and preventing further bone loss. I just wanted to share my experience to help anyone who is trying to decide on a treatment plan. Thanks again for the video Angie - it is very important to pay attention to bone health! After reading the comments I am going to ask my dr. about the REMS!! Thanks Angie community❤
Thanks for the video. 5000 IU of vitamin D is not necessarily more than anyone needs in a day. I need to take 10,000 IU in order to keep my vitamin D levels where I want them. Everyone synthesizes it differently. The only way to know is to test your levels and experiment with different dosages.
You can order your own labs through Quest.
I take 10k too
Agreed. I have a GI disorder that prevents proper absorption of vitamins in my small intestines so I’m chronically low even with supplements.
Hi Angie,
Here are two recommendations from a 68 year old postmenopausal woman who jumped on the BHRT wagon way past the 10 year sweet spot and is trying to get her biomarkers in the optimal range.
1. Join Dr. Mark Hyman’s Function Health where you can get over 100 biomarkers tested to see where you are. This is a yearly fee of $499. Otherwise the charge for all of this would be way out of reach for the average person. I joined for one year to get my baseline and opted for my husband to test (rather than myself) this year. “Test. Don’t guess”, as Dr. Hyman will say. When your results come back, you will have pages of useful information: what are potential causes of an out-of-range markers; what foods to eat; what foods to avoid; supplements to take, and additional tests that could be recommended to help get to the root cause. These are printable documents that you can discuss with your PCP at your next visit. Follow him on UTube and watch his podcasts.
2. Get the Bobby Approved app on your phone and consider listening to his UTube channel. He is a professional chef who teaches people how to read food labels in the grocery store as well as prepare nutritious meals at home. His app allows you to scan the bar codes on food, and it will tell you if it’s “Bobby Approved.” If it isn’t, the app will tell you the ingredients in the product that aren’t. You can get the app and start scanning items in your own panty.
Hope this is helpful and there aren’t too many typos. I’ve only ever left one comment - and that was also to you earlier this year. If I understood how to leave a private message, I would have done so as that would be my preference.
Be careful about fat-soluble vitamins because they can get too high. Not sure that would ever happen in our modern world!!!
Hey Angie, I just want to thank you for all the hours of work you put into researching all of this amazing information. It has helped me immensely. I really, if I met you in person I wouldn't be able to thank you enough. Just thank you. Thank you thank you! Take care. 😊❤
About 10-15 years ago women had a sudden urgent awareness for the need for calcium supplements. I was on my doctor's recommended dose and it did not take me long to end up in the Emergency Room with kidney stones. I know that's what caused it. I never had any stones problem in my life, and no one in my family had either. I was furious. Somewhere I read it wasn't calcium but magnesium that we need for strong bones. (I don't recall the source, take this advice with some caution). I am 75 had my DEXA a few months ago and and the results were quite good, other than there was a little bit bone lacking on my left hip. My spine was perfect. So, to remedy that I began weight resistance exercises at my gym. I might add that I am a yogurt eater, I eat about a cup of it a day. I eat whole, organic when I can find it, unflavored full fat yogurt. Never eat a yogurt low fat, it is an incomplete food and your body doesn't like Franken foods.
Is there a brand of yogurt you prefer?
I took calcium for years (I have osteoporosis), but my doctor recently told me to stop taking it because of the kidney stone issue. Now I try to get it from food. I eat yogurt every day, too.
With enough Boron, you lose less Calcium and Magnesium. It was found out by agricultural science in studies about chicken and stronger egshells.
@irenegronegger8972 Where to you get Boron from?
@@CherylE6119 I have ordered it online at iherb. There is one from now and one from life extension
I worked for a naturopath for 7 years. I would suggest you switch your supplements to a higher quality like Pure Encapsulations or Thorne. Also Carlson Labs make good fish oil and cod liver oil. One a Day is filled with additives, colors and my guess is the cheaper less absorbable vitamins. Also most people are deficient in magnesium because our soil is so depleted, so I would totally add a magnesium glycinate.
Exactly. I was shocked she didn’t mention magnesium Glycinate and those One A Days are awful. I’ve gone to functional medicine MDs and naturopaths my whole adult life and Pure Encapsulations, Thorne, Designs for Health and Integrative Therapeutics are my go to brands. Pay the money for quality!
Yes and design for health. Amazing brand.
Angie, you’re looking as youthful and beautiful as ever! I’m actually surprised that you take the One a Day brand. It’s best to take a vitamin sourced from whole foods. Yes, it costs more but you want vitamins to work and not get excreted out. There’s great brands out there like Pure Synergy and several brilliant naturopathic Chiro docs have exceptional vitamins( Dr. Berg, Dr. Mercola, Dr. Axe). You would benefit from watching Dr. Berg’s RUclips channel! Especially concerning Vit D and K2 at 10,000iu per day. You’re one of my favorite channels, so please don’t be offended! My comment is out of care for you as I’ve been watching you since about the beginning of your channel.😊
Thanks to you I went for a dexa scan today and started HRT, I'm 54 and I self paid get a baseline. Thank you
Thank you Angie 🙏🏻 I so appreciate your thoroughness and all the research and effort that you put into the information that you share with us 🙏🏻 so grateful 🙌
Yes K2 is very important to take with your calcium & vitamin D but a lot of women don’t know that, at least my sister didn’t & I got her started on it because she’s very fragile. This was a very informative video. Thank you Angie! Have a great weekend!❤️
I have osteoporosis and osteopenia. I supplemented with K2. My recent dexa scan improved
@@jeandonovan8640 Great to hear! 😊
@@jeandonovan8640 K2 only or D3K2 - confused about the difference
I do the d3k2 (mk7)
5000 iu/125mcg
Magnesium Glycinate
I take Thera Cal and it has Calcium, Vit k2 and magnesium. I feel it helped my spine improve with lifting and weighted vest
So helpful! I appreciate all that you do! ❤
AOR Ortho-Bone is really great. It reversed my Mom's Osteopenia. She gets bone density tests yearly.
The biggest take away is to get a dexa scan earlier than 65! I, too thought my dexa scan would be uneventful since I walk 3-5 miles daily with my dog, eat healthy, and was a runner in my younger days. So when I turned 65, got the scan and learned I had osteoporosis, I was devastated! I am a small bones, Asian woman who is lactose intolerant! I wished I had known about Dr. Haver’s research earlier! It’s too late for me to take HRT but fosamax (I know, it’s controversial) and D3/K2 and calcium supplements have helped the aches I was getting in my hips. Got a weighted belt and (try) to use it daily. I am so grateful I found your channel, Angie. Good, sound information I can relate to! And, love your brushes btw 😊
It sounds like you are a very fit woman. In regards to HRT I would definitely get a scan to test my heart arteries for lipid buildup. That is the ONLY reason they say 10ys post menopause. Taking HRT won’t build bone but it WILL prevent bone loss.
It’s not too late to take HRT
Great video Angie. I take magnesium glycinate at night which is better for sleep. Magnesium l threonate is better in the morning for focus ❤
Lifting weights. Heavier weights. Proven important.
And resistance with push ups using your body weight.
Did all that since my early age and at 50 ended up with osteopenia
Lifting weights is a great way to increase bone density and well as strength. However, many people such as myself can’t lift heavy weights due to injury or back pain or other physical problems. If you lift or are thinking about it, consult a trainer.
@@lil_n_coSame, it didn’t make any difference for me.
so many good studies and my doc loves Pilates too. Keep a good core and your balance always helps
Angie, your hair is beautiful!!! The color is perfect, wondering what a middle part would look 😊
Finally getting to watch videos I have missed before and this one definitely needs a support comment
Angie, I always appreciate your scientific approach and thorough research! Thank you for helping me understand my post menopausal nutritional needs, and for sharing your go-to resources and tools! You’re the best!
I am 64 and take so many supplements! But I was still having so much knee pain. I added collagen peptides powder to my diet this spring. It has made a huge difference! I am a hiker and struggled with so much knee pain coming down from high elevation hikes. I recently did a hike that was a 11 miles with a 3,690 elevation gain. No knee pain coming down! I put the powder in my coffee - 2 tablespoons at morning and lunch. It has no flavor and works out great!
Which collagen peptide powder do you use? Thank you.
Thanks for sharing. I have this problem. I can hike uphill forever but my knees are painful coming downhill. What powder do you recommend?😊
Same here! My knees no longer hurt or feel "creaky". I got on top of that quickly. Within a year.
@@iMonkeysee I use Vital Proteins Collagen Peptides. I went with that brand because a friend recommended it. It’s a bit costly so I try to stock up when Sams has it on instant savings. I found Sams has the best price.
@@Julia-xu4gq I use Vital Proteins Collagen Peptides. I went with that brand because a friend recommended it. It’s a bit costly so I try to stock up when Sams has it on instant savings. I found Sams has the best price.
Your hair color looks fantastic! 🌸
Thank you Angie, for all your very valuable information and support for your viewers. I look forward to your podcast every Friday, and always find something to learn from you.
Thanks for this great info! Unfortunately, we cannot be sure of the nutrients in our food, as factory farming in this country has stripped our soil of valuable nutrients.
Thanks for such a detailed explanation of all your supplements! I’m 54 and adding in supplements as I age as well, but as you do everything, your research and methods are so inspiring and informative!! Excellent stuff! And thanks for the push to get a dexiscan… my dr told me i didn’t need one until 65, I plan to bring that up again this year!
If you have a relative with osteoporosis or osteopenia you might be able to get insurance to cover it. Mine were covered but I was willing to pay for it out of pocket.
The more I watch your videos the more I admire your discipline and dedication. Because I have an autoimmune condition that affects my skin, my D-3 intake is higher. I understand that people with autoimmune diseases are at higher risk of being low in vitamin D.
I so appreciate the responsibility in which you present information like this. I am immersed every day with people's health journeys, and everyone's health unfolds uniquely for them. The advice for everyone to really look at their own intake and looking at their micros is sound. Thank you! :)
Thanks Angie I’ve been doing the exact same research and it’s maddening and frustrating. Trying to help yourself be well. X
I’m 5’11" and live in the Midwest. 5,000 IU per day was perfect for me, as verified by a blood test. The only time it went too high is when I spent a month in sunny Portugal, despite using sunscreen daily.
Angie, I learned something and wanted to share it with you. I learned rebounding help with strength and bone building. You might want to invest in a rebounder for your bones. A rebounder is just a small trampoline you do exercise on. It works.
I bought one a few months ago... now I need to set it up & start using it. In the mean time I'm doing 20 jumps a day!
@@AngieHotandFlashyCan you let us know if you like it and which one you bought 🙏
I second the request to let us know how the rebounder works for you after you get it started. I'm considering one.
@@bhall9874 Do it. In one week my body changed. My legs are firmer and I can bounce. I know that sounds nuts. But as a kid I could not skip, jump and bounce on both feet but at 56 I can bounce, jump and skip. I know have been using my rebounder for a month what changes. Also. I can plank on my toes not my knees. Quit great changes. I just did a few jumping jacks and did them for 30 sec and 90 sec rest keep on the rebounder stepping side to side for the 90 sec rest than back to 30 sec jumping and 90 sec rest. Did it 6 times. 15 minute per day and boy fast changes.
@@AngieHotandFlashy Set it up. You'll be a mazed of the changes in your body and your strength. It's crazy but amazing!!!!! Who knew. jumping jacks 30 sec than 90 sec step side to side and back to 30-90 do it 6 times. It's HIIT of jumping jacks. I know can plank on my toes for over 1 minute never could before.
Angie, beside being an endless powerhouse of scientific knowledge and practical wisdom, you are a telepath!
I was literally thinking during my work out (as my knee pops, my back cracks, my hips creak and my shoulder clicks, ugh!) that I need to re-investigate bone health and update my supp's. TYSM
Working on bone health is not easy but very important. Your video showing how you reached your current regimen is helpful to other women. I appreciate that very much. I had osteoporosis 3 1/2 years ago and improved to osteopenia in 2 years. I take supplements, do exercises, and try to eat healthier. But i feel what helps me most is supplements. I don't eat as healthy as you do. My exercises are morely cardio than weight training. I do those for cardio health. I am hoping i will be in the normal range when I get next dexa scan. All we can do now is do what we can as we can't measure bone density as often. Doing all those things are definitely beneficial for our overall health. So, we are doing ourselves a big favor.
Thank you for making this video Angie! I see so many social media posts on supplements but I can’t trust them. Then I ran across yours and immediately thought thank goodness Angie has one…only one I can trust! And the commenters are so helpful!
Love love this kind of video, getting the right supplements is key to staying healthy & feeling & looking good! Great bideoy💜💜
I so appreciate the time and energy you expend on health care and your willingness to share with us. Thank you.
I was put on calcium a few years ago, but an article came out stating too much is bad for your arteries. I mentioned it to my doctor and she agreed and said not to take extra calcium- just get it from food sources.
Yes you are correct.
@@lesann1896 I have osteopenia and my doctor told me NOT to take calcium. Exercise and good diet.
We are a pill taking society
My understanding is that D3 & K2 are needed to pull calcium into the bones.
You can get a heart calcium score "test" to determine if you have calcium buildup in your arteries.
Thank you, especially for the info on calcium. You made me think about it in a different way. I was worried about calcification in my blood vessels, but your video made me think about ways I might supplement with small amounts throughout the day to add to what I am getting from my food without taking a heavy duty calcium supplement.
great video Angie. I went through all this research also when i had my first dexa at 55 and they were advising to take the injections. by chance I had the dexa on my own and my dr hadn't planned on sending me until 62, so yes everyone should go for a base line in your 50s. I had no idea I had osteoporosis. I declined the injections bc of the side effects and the fact I never took any supplement so I decided to try to do things on my own, vitamins and exercise. keep us posted on your next Dexa I started taking a specific vitamin for bone health about 2 years ago, Mediterranean balance. i went from osteoporosis to osteopenia. curious if it gets better at my next dexa fingers crossed
The bones in canned salmon are nice and soft. If you’re making salmon patties just mix with your other ingredients
I agree! Demmings wild caught salmon with skin and bones is surprisingly delicious. You mash it all up when you make your salmon salad ( I use Angie's seasonings plus lemon zest and lemon juice). You really can't taste the bones at all!! I also add sprouted pumpkin seeds so if I taste "crunch" I just think it's the pumpkin seeds :)
It's SO FRUSTRATING trying to find canned fish WITH the skin and bones, which contain MOST OF THE NUTRIENTS!
Angie, I have followed you since the beginning and respect the research you do on face products (Vit. C etc.) I have and still do follow your face routine daily! I have always wondered however if you believe your "One A Day" vitamin uses the premium raw materials vs. a private label supplement? Thank you for all your research and information to all of us!
Angie I just read your answer below 🙂
I actually take Cod Liver Oil supplements - they come in pills now. 😜 My mom's chiropractor recommended it for her 13+ years ago. This was detailed information, thank you. I know we're all individual as to what we need, and so thank you for sharing all of your research to get us on our own bone wellness journey. Happy Friday!
As a general rule, I never use any supplements that are mass produced. That means none from drug stores, Costco, Target (and I realize many would disagree). I seek out sources that I am comfortable with. I read labels all, ALL THE TIME! On another note, I haven't eaten any cereal in 15+ years. I'm 71, I was diagnosed with osteopenia many years ago and since then am having better and better bone density. I take 10K IU of VitD3 with K2/ day.
I'm not against big brand supplements as long as they're 3rd party tested...
I agree with you 100 percent! I also get a blood test through my holistic doctor which is a more accurate marker. I’m 69. I take Dr Metcola’s vit D K3 10,000 a day like you!
@@AngieHotandFlashyI get what you're saying, but it's easy for big brands to pay third party testers. Diligence is needed. Thanks for this very important vid.
I am similar. I also don’t take multivitamins. The rda is like the minimum you need, not optimal, and I’d rather just dose to the levels Ive learned to be optimal. Like with k2 over 300mcgs is best over 400 mcgs shows no additional benefit in studies. Megaquinone gives 320. At the end of the day we all do the best we can with what we know or believe to be true. So glad your bone density is improving!!!!
@@AnimalFarm341RFA’s are set so they are suitable for 95% of the population. (To meet the needs of 95%of the population)
Hi Angie
Don’t forget to say that vitamin D3 and K2 should be taken with some form of good fat to be absorbed properly
I so appreciate your helpful videos Angie. I have had many Dexa scans. In my 50’s and 60’s I was diagnosed with osteopenia which went on to osteoporosis . 6 years ago at age of 67, I found a nutritional shake food which added 24-36 grams of protein to my diet. After a year, the osteoporosis reverted to osteopenia. I would advise women to increase their protein intake. Increased quality protein was a game changer for me.
What brand is your nutritional shake?
Please share your brand, there are some bad ones out there that are a waste of money.
This is JUST the info I needed!!! I have been struggling with the whole calcium, vit D, magnesium ratios and timing. Very helpful! Thank you!!
So much valuable information. Thank you for figuring this out for us as we try to be as healthful as possible in this post menopausal stage of life.
A nutritionist recommended Thorne as a reliable brand for supplements, if anyone is interested. I have been taking the Advanced Nutrients and could feel the difference in my health. After listening to this video and taking notes, I added a few more to (perhaps) make me feel even healthier and more energetic. Excited to see what happens. Wishing you all the best possible health. It’s never too late to improve. 🌸
Hi Angi, check out Dr. Berg's videos on Vitamin D. 5,000 IU's daily is not too much for most of us. The RDA's by the FDA are also on the low end. He has several informative videos on supplements. I also have been diagnosed with osteopenia. Wishing everyone well on their health journeys! ❤
Navigating all the research around diet, exercise and supplements for osteoporosis can be very intimidating. After being diagnosed with osteoporosis in 2023 I sought the help of a naturopath, which has been a great help. This gives me access to practitioner prescribed supplements that are stronger and more pure than the ones purchased over-the-counter. I take my K2 in the evening, as directed and one tablet is 180 micrograms. I'm having my blood tested next month to make sure I'm on track. Thanks for doing all of this research Angie. It's so helpful. x
Is there a blood test for Vit. K??
@@SheilaSchwertz Hmmm, I'm not entirely sure. Sorry.
Such good, well-thought out information! Staying healthy is a full time job!
Very helpful thank you. Would love it if you could interview functional doctor (naturopath) on blood work diet and supplements. I go to both naturopath and western MD and find a nice synergy in health care.
Thank you so very much Angie for all the supplement research you do and then share with us! I just happened to watch your supplement video from a year ago which is great, but this morning I realized you did not have a calcium supplement mentioned in that one, so it's very timely to see this video of your this morning with all your great bone health information. Thanks again!🙏💜
Very helpful! Never thought about getting a bone density test 😮.
Im fortunate to have had a great Doctor in my 50s. He was very thoroughly and asked my family history. Because my mother had ostiopinia he started to test me. Be your own advocate and let your doctors know.
My first bone scan at 50 showed osteopenia in my hips. I am now 70 and one and a half years ago I had both my hips replaced within 6 months of each other. I am back walking my dog two hours per day and taking Viactiv, which is what my doctor prescribed when I was 50, but did not start taking until after the hip replacement! So happy to be pain-free and walking like I was 50 again!~ By the way, Viactiv chews have calcium, 12.5 mcg of vitamin D3 and K,
Can't believe you advocate One A day. Check how much of those vitamins are active
my science nerd bestie!!!! my doc has me on 7000iu of D. REALLY helping with pain and depression.
I actually take cod liver oil, and I have for the last 8 years. I also have been rebounding on mini trampoline for about the last 12 years, and taking a liquid vitamin D/k2 for about 8 years. The challenge is staying consistent, sometimes I fall off my routine.
I do take a lot of vitamin supplements everyday. I take synthorid and I know it is hard on the bones so I do have bone scans done. I just had one done and my bones are great so for an 82 year old woman I think I am doing things right.
Thanks for this info, Angie. I don't think 5,000 IU of vitamin D per day is way too much, unless your blood work says that your vitamin D level is over 80 ng/ml and you're feeling bad from extra vitamin D supplementation. (I've read that a vitamin D level even up to 120 ng/ml is not otherwise cause for alarm.) I'm chronically vitamin D deficient, and from what I've researched, optimal levels of vitamin D are between 60 ng/ml and 80 ng/ml, and cofactors like vitamin K, magnesium, boron, and zinc are important. I need a lot of vitamin D to keep my level up. Just wanted to say, for anyone reading, that it's important to know your vitamin D level from blood work, if possible, before deciding how many IU might be right for you.
I highly suggest to consult with endocrinologist. I was taking supplements my body doesn’t need and I am trying to beat osteoporosis. Lifting weights has been of big help.
This was an incredibly helpful video, Angie. I definitely need to revisit my supplement routine, as you made some really good points & suggestions. Thank you so much! ❤
@Angie, Women Veterans NEED your help!!! Can you forward this to Dr. Mary Claire Haver?
The VA will not even consider HRT until osteoporosis is evident. Except they never take a baseline measure so you're pretty advanced osteoporosis before they decide you qualify. And they still give the outdated information about cancer to women who ask for HRT.
Dr. Haver, you are in a position to influence decision makers at the VA.
PLEASE HELP ALL THE WOMEN WHO SERVED!!!
Thank you!
I did a DEXA scan at 55 and I have osteoporosis. I wished I would have done that scan earlier. I’m gonna use that tracking app and the pill container too. Thank you!
I am surprised that you didn't mention HRT to improve bone density in women. Estrogen plays a crucial role in maintaining bone health, and when estrogen levels drop during menopause, bone loss can accelerate, increasing the risk of osteoporosis. HRT can help slow down or prevent this bone loss by replacing the hormones that the body no longer produces. You have featured Dr. Barbie Taylor on your channel, who is a big proponent of HRT for bone health and I have met with her as well. Ladies, please talk to your doctor about this option, as it may be one of the most efficacious methods of keeping our post menopausal bones healthy.
I am on HRT, but osteopenia still showed up on my DEXA scan this year at age 55. My doctor told me that those with a low BMI are at higher risk for developing bone loss. I am thin like Angie, so despite being on HRT, I still developed bone loss. My doctor said that strength training, like I have been doing for the past 10 years, is the best thing I can do to slow down the bone loss, that and proper nutrition.
She was on HRT, guess it’s no cure all.
Have a look at the ingredients for Bone Basics by AOR. It has a lot of different minerals for bone health. I am dairy free and take 9 throughout the day. A naturopath told me about this. I am happy you are mentioning the types of minerals that absorb better.
Yes!! I recommended this in another comment, AOR Ortho-Bone reversed my Mom's Osteopenia, her Naturopath recommended it to her 15 years ago. She gets a bone density test every year.
Love your hair color and style, Angie! You look amazing!😍💖
Thanks for sharing your great supplement tips!✨️😊
Happy Fall, Angie and everyone!! 🧡🤎🍁🍃🌻🦉🐿
This video was so incredibly helpful!! I am actually young, in my mid-30’s, and recently developed steroid-induced osteoporosis from being prescribed too much prednisone for arthritis since age 4 (ankylosing spondylitis, similar to rheumatoid)… prednisone controls severe inflammation but risky long-term as it really will chip away at your bones.
I have been wanting to work with my rheumatologist and endocrinologist on which supplements to take to support bone health and prevent future spinal fractures, and after watching this video I now I feel armed with a ton of helpful info/questions for my next appts.
1,000 Thanks for another great post, Angie!!!
-Linz (PDX) ❤
Why do you think 5,000 IU's is such a large dose for vitamin D? I know many people who have to take much more than that to get their vitamin D levels up where they should be. I take 10,000 IU's (with K2) and it barely keeps my vitamin D at a moderate level. Most people can't get enough vitamin D. Zinc is one that you can take too much of because it throws off the balance with copper.
In the UK we have a health store called Holland and Barrett . They sell high strengh Multi Action Bone Support which has everything you mentioned . Therefore you dont need to use so many different companies vitamins . Check it out and tell us what you think . Thanks Angie
I recommend you watch the dr Doug show. He is very informed on this subject. He reviews all the literature out there and tells you what works based on his patients.
Hi Angie.. Happy Fall & looking forward to your fall favorites video & thanks for this supplement update ❤🍂🍁
Thank you Angie!! Very informative. I appreciate all that you’ve shared! 💜
I learned so much from your video. Thank you! 🌸
5000iu of D3 might be okay - for hair growth (if hair is thinning) 4000-5000 is usually recommended if your levels are low. If you have darker skin tones 5000iu might be fine, and needed. If you get SAD 5000iu can also really help. Worth double checking with a doc (keeping in mind general practitioners might not be as up to date with necessary D3 levels for specific concerns, just as recommended dosage overall is 800ius to 1000ius a day and that's what many tend to go by).
Strength training is the best thing you can do for bone loss. Also, we are naturally losing bone density as we age. If one is 65 and just developing osteopenia, they are probably just fine. I have a friend who is a trainer for the over 60 crowd. She has her own website and works with several health groups. She had osteoporosis at the age of 50 and changed her exercise routine and started all types of strength work. She uses a weighted vest, walks on the beach in Florida where she lives, and uses a rebounder. She went from osteoporosis to age specific osteopenia. She is whole food plant exclusive no salt, sugar, and oil, so she is very particular about her diet. She works with many clients and teaches movements that help with senior age related everyday moving in a way that is beneficial to our bodies.
My doctor told me the same: strength training is the best thing we can do to prevent bone loss.
What is her website?
@@321morlan4 Boomer and Beyond Wellness
@@KarenGaylor4712 thank you!
Hi sweet Angie. I was one who did develop osteoporosis. Luckily, my rheumy pointed me in the direction of Prolia. Along with the twice a year injections, I've been doing a lot more weight training. Eating more spinach and greens. I'm glad to say that I no longer have osteoporosis, and barely osteopenia. I take D3, 2,000 ius, as recommended by my rheumatologist. I get my calcium from tofu, beans, chickpeas, spinach, and fortified almond milk. It's harder for me since I'm vegan. Many of the vegan yogurts do fortify with calcium. I won't take oral calcium because I'm already at risk for heart disease. I do know that if I could supplement, it would be the citrate formula.
I do take both zinc and magnesium. I usually use citrate or malate. The oxide is the worst. It's good for a laxative, and that's about it.
Thank you do much for the information. You are the best!
Have a fantastic weekend. Lots of hugs. ❤❤🫂🥰
I'm so happy you've reversed your bone loss Rene! 💜
Me too! Being petite, put me at a higher risk. Also, not having a period since the age of 42, played a big part. I was on the Vivelle Dot and progesterone, but my gyno at the time had me stop everything at 48. Big mistake, but I didn't know any better. It's amazing what I've learned from you in all of my years of watching your channel. I thank you from the bottom of my heart. ❤❤@AngieHotandFlashy
@@reneklein6049 we really do get enough calcium. Maybe check out Dr Barnard and what he says about calcium. I can't think right now which wfpb doc has the best info on calcium and "vegan" eating. I do know Dr Barnard is one of the best in our woe.
I would stay away from Prolia. My rheumatologist suggested it or Evenity. I was -3 in my left hip and osteopenia everywhere else. After researching I decided to stay away from those because of the side effects and the hard, chalky bone they build. I am doing the AlgaeCal plus and the strontium boost along with Vit D+K2. I will get another dexa this December. Hoping I can at least maintain with this regime. Best of luck to you!
I'm sorry to hear that, Cindy. There are risks with everything and it took my a good 3 years to decide to use the Prolia. At 5,'1, I went down to 5'. That convinced me to trial the Prolia. It's been 8 years now since I began, and bite my tongue, I've had no issues. I workout most days and do a lot more strength training. I'm glad that you found something that works for you. 😊@cindysharp4466
I have the heredity and body type of a woman headed for osteoporosis. My first DEXA showed osteopenia. (50's). I've had 2-3 normal ones since then (66 now). I take lots of supplements but not calcium. Despite active lifestyle, weights are my least fav, but I do pilates reformer so I'm getting resistance. I concur with watching Dr DOug and also Dr Rubins and it's why I stand on a Marodyne LIV vibration plate daily while in front of my RL panel. Watching my MIL waste away in a NH ONLY because of her severe risk and constant fractures keeps me motivated. I'm glad awareness is increasing in this area.
BTW, for skin health I also take Sun Powder (which contains the ingredient found in Heliocare) among other things. I also take MSM , and collagen peptides which contain FORTIBONE for bone health and verisol for skin health. I dose high on omega 3's for skin but also studies showing lower all cause mortality. And for those sick of salmon, I eat a fair amount of sable fish flash frozen on the boat from locals that fish in AK. Delicious and as high if not higher in Omega 3's than salmon.
Thank you for sharing very useful and important information. I respect you being an astute researcher of everything you discuss, but you really are a champion for women's health. Let's face it, our medical community is lagging behind on peri/menopause issues for women.
Love how you break it all down, Angie! 💖 I think it's super important to stay on top of bone health, especially with menopause. It's like our bones need a little extra love! Maybe we should start a support group for bone warriors? 😂🦴
Angie, if you see this PLEASE do a video trying the new Dior foundation stick! I know the Dior Forever Matte is your favorite and so wanna hear your thoughts and see you do a wear test on their new stick formula. Your reviews are the only ones I trust ❤
I recently learned that in addition to vitamin D3, vitamin K2, and magnesium glycinate, boron and silica/silicon (Biosil) are also good for bone health. Has anyone else heard this to be true or helpful?
That vitamin d3k2 is excellent.. there's nothing wrong with that amount.
You didn't mention Magnesium Glycinate with it.
My heart doctor put me on those 2.
Yes, start dexa scans early. About calcium when you reach 60-65 you have to be careful how much calcium supplementation you take (as you said). Very important to keep a cardiologist in the loop.
I stopped using 50+ Multivitamin because they use synthetic versions and toxic fillers and preservatives and calcium carbonate which the body has a hard time absorbing.Also the one mentioned D3 + K2 uses toxic fillers and preservatives.
Thanks for confirming! I had used it in the past and was considering going back to it but will not be doing that. ❤
What works for me that's specific to the (stable) osteopenia is 2500 iu D3+K2 daily, and HRT. Doc said no Calcium because of high blood calcium levels, so I've never taken it. I'm 69 and took a HARD fall a few months back with thankfully no broken bones.
Talk to your doctor about the high blood calcium levels, that could definitely be a problem…my high blood calcium levels led my doctors (was referred to specialists s) to diagnose hyperparathyroidism a condition that led to leaching calcium OUT of my bones which led to osteoporosis and a surgery to remove part of the parathyroid. High blood calcium levels should not be happening!!!!
@@victorialaur Doc has be scheduled for another blood test in January, also for a 2 year Dexa scan to check bone density. Seems it's always something!
I take the same multi vitamin also take Vitamin D3 (5,000 IU ) calcium Magnesium , and zinc . I have started doing more walking and drinking more water and I’m trying to do better with my diet . Since menopause I have gained belly fat and it is so hard to loose it especially since I have a bad back with a past spine surgery. Thank you for sharing. Have a wonderful day