In 2004 I was diagnosed with breast cancer. I was a healthy 46 year old who ate whole foods, healthy weight, exercised regularly, never smoked and would have a glass a wine on special occasions. My oncologist blamed my diagnosis on bad genes. At that time she had spoken about studies on effects of taking vitamin d and suggested I take at 3000 iu DAILY. So I’ve been on a regime if vitamin D for 20 years. Five years ago I was diagnosed with “severe osteoporosis “ and recommended I go on meds which I did. However after three rounds of this med my body was telling me to hold off as side effects were horrific. I stopped the meds against the advice of the endocrinologist. I amped up my weight bearing exercises and continued to eat greens and whole non processed foods and added K2 to my supplements. Latest bone density took me out of the severe rating and down to moderate.
@@cynthiacools-lartigue5297 do you mind sharing what meds they put you on? My doc suggested a bunch of pills & infusions but I’d rather control it naturally
I'm 75 years young, was diagnosed with osteopenia about 18 years ago. Ever since, I have been building bone via the approach you recommend. Where I had to research and discover all this on my own, it's wonderful to have everything you describe laid out so clearly and concisely in this video. Great job! Thanks for the excellent presentation!
In Japan, doctors prescribe 45,000 of K2 MK4 for people with osteosporosis. 100 mcg is too little. You need magnesium glycinate, d3, minerals from real salt, and annatto vitamin e to stimulate osteoclasts. No need for calcium supplements; instead, take living real beef bone supplements and bone marrow. Also make you own bone broth and take it everyday. I hope this helps, God bless
I think you mean to stimulate osteoblasts? not osteoclasts? Also, Life Extension Foundation used to make and sell their "mega vitamin k2" with 45000 mcg of K2mk4... which you can also describe as 45 mg... not a big number at all, really.
I am a retired podiatrist diagnosed with osteopenia with 2.1 on arm and hip and .3 lumbar spine. My doctor started me on 5000 units of vit.d. I also put myself on 90mcg of vit k2 - mk7. I eat whole food plant based and eat no ultraprocessed food and very little processed food. My diet is high in potassium. I exercise 2 to 3 hours a day in the gym because of my osteoarthritis. I would like to do more weight training, but I need 2 shoulder replacements. I agree with almost everything you say. I also take 400mg magnesium, but I do that for my heart and blood pressure. Thank you for the video. You are one of the few doctors who makes a lot of sense. People need to listen to you because there is a lot of misinformation out there.
@jka24529 I walk 2 miles on the track, do 30 min of recumbent bike, 30 minutes of NuStep, 20 minutes of arm machine and do 30 to 40 minutes of back exercises from physical therapist as well as Farmers carry of 5 lb weights walking to improve posture. It is a process, but it works. You just have to be committed. I had to work up to this. I didn't start out that way. I have a really good physical therapist, and my doctor is a health nut. He advises me when I am having trouble with an exercise to use the correct form to reduce pain caused by arthritis. Moving is very important. Just keep moving.
I can’t believe you exercise 2 to 3 hours a day oh my goodness I feel so so guilty.I’ll be happy if I can get to an hour a day.Good for you though, it’s like that motivate me
Thank you. I’m going to save this video. Im 54 and got diagnosed with it at 50. -3.2 in my spine. Hips -2.4. I went thru menopause at 40. Been thin all my life. Small boned. Have gotten very discouraged. All drs demand I go on drugs. I had been doing supplements and weights. Just get discouraged. This video helps encourage me to keep going. Don’t ignore it.
My spine was 2.9..I refused to take the drugs and try to walk daily do safe yoga moves weights, eat well every day and take supplements..D3, calcium and magnesium…I am small boned too. Good luck to you!
@@Fs23999 I am small boned and underweight. Started menopause late 40's and diagnosed with osteoporosis last month. Dr also encouraged me to take injection but read about the side effects. Agree we should do exercise and diet changes. But a little afraid about the risks of weights. I hv a bit of a hunch and bad posture with some scoliosis. I also read that red meat is no good for osteoporosis. But I need the protein to build up the body with BMI of 18. The video is very helpful. Good luck with you plan.
@@hsienleung1390 wow we sound similar! I also had poor posture and a slight hunch. I went to a wholistic chiropractor and he actually helped me when the posture and helped decrease the hunch. I just look at my phone too much. Forward head position creates that neck hump. I’m still working on that. I’ve follow some amazing women in TikTok and Twitter w/ osteo. One is 64. Both eat red meat. Both had improved bone quality with vitamins, exercise and meat, including red meat. One actually only eats meat, usually a steak a day. I’m still trying to find my balance with food and weights. I also have moderate scoliosis. But the chiropractor did get me in good alignment so my back didn’t hurt anymore. He couidnt removed it but my spine was out of alignment. It does help at least for me it did. He used a little tool to make most of the adjustments. Hope and pray you do well!
Great info!!! RN here and forner marathon runner, barbell class instructor who suffered a hemirrhagic stroke for an unidentified reason. A scan showed osteoporosis in the keft ( paretic) femur. My doc was astounded given my years of lifting and running. I love the modalities Dr. Clayton gives and will implement them. Thank you!!!!
Right! That's because weight lifting (and now OTHER YT doctors - & YT unfluencers - are also recommending walking/hiking with a weighted vest).... These activities do not stimulate bone growth! Weight bearing activity is good for aging because it helps maintain & even form new muscle tissue, as well as strengthening our connective tissue. It's a myth that everyone seems to want to persist in pushing - that lifting weights stimulates bone growth. Look at the 'studies' - that some in this space keep mentioning. No statistical improvement in bone growth with lifting weights, and especially NO moving the needle in the right direction with walking or running around - donning a weighted vest. Not that these weight bearing activit8es aren't good for cardiovascular abd muscle health - but they do not statistically improve bone health for osteopenia/osteoporosis patients. The latest and most promising exercise (plus the dietary factors mentioned here) is jumping to stimulate bone growth. Dr. Stacy Sims, PhD - exercise physiologist @ -Stanford School of Medicine - is mentioning more & more in her YT interviews, that jumping is where it's at, for stimulating bone growth. She is connected to other female scientists studying womens' health & fitness. One of these women scientists is conducting studies in exercise jumping protocols to stimulate bone health- abd the results look very promising. I neglected to capture that scientist's name or their website the couple of times I heard Dr. Sims talk about jumping studies and how promising they are looking for helping to reverse osteoporosis. I've been meaning to hunt down the information for awhile though @ Dr. Sims website - I'm pretty sure she probably references those studies there because she is mentioning jumping exercises and those studies more and more frequently now in her YT talks.
WOW! This was absolutely the BEST explanation of why we lose bone, and how we can build it back. Thank you for putting all the pieces of the puzzle together.
Awesome video, love it! The exercise your wife was doing is the same one my good friend “M“ 67 years old was doing at one of those places. She was under their supervision, pushed too hard, and it went horribly wrong, popping something in her back and has now had major back surgery. She is still recovering months later. It will take years for her to get back to almost normal. Just a cautionary piece of info. 😢
Great video! Love how you presented everything and recapped in summary at the end. None of the doctors I have seen for my bones have given me this information. I’ve had osteoporosis for 10 years. All they say is get on a drug….no thanks! Thank you so much for the excellent guidance. Really appreciate this❤️🙏
I was just diagnosed with osteoporosis and refused to take bisphosphonates. I am now working on building bone through exercise and supplementation. Those medications have terrible outcomes because they do nothing to build bone, they only slow or stop the natural processes that dissolve bone tissue, leaving the body with brittle bones.
@@kfetter9046 Dr. Berg here on youtube has videos about magnesium, and d3 +k2(m7) needing each other (like a co-factor?) to work optimally in the body-in synergy or unity. I think he has a download on his website too-it's free.
Very helpful! My mom was just diagnosed with osteoporosis. I have been begging her for years to do resistance training to no avail. : ( She is panicking now and starting to add some resistance training to her walking and yoga practices. I think a big part of it is that her generation was encouraged to be thin and not to be concerned with the long-term consequences. Fortunately, that is changing and many women are now more focused on staying out of the nursing home due to a hip fracture, than having thin thighs.
I’m almost 60 with osteoporosis and my daughter 31 yr old and I signed up for a weight training class 2 days a week in our area in Utah County, Utah. Depending upon your mom’s age and your schedule find a weight lifting class and possibly go with her.
Why are calcium crystals accumulating in my knee meniscus (chondrocalcinosis). I had been taking for years calcium, magnesium, vitamin D, and more recently (about one year) K2, as well as multivitamin. I'm 72 and walk and hike a lot but still have osteopenia. What can I do? Thanks
@@sunnyla2835some people have good luck with Apple cider vinegar. It seems to dissolve calcium crystal and aids in absorbing calcium to help it properly hi to the right areas. It also helps decrease inflammation in joints connected to the calcium crystals
Thank you for this very insightful and informative video. As a nurse practitioner age 64 did not realize the importance of K2 in bone health and preventing buildup of calcium in the arteries until 2 years ago. They make formulations of vit D which contain K2. I use a weighted vest while walking to put more weight on my skeleton. Yes also lift weights!!
Excellent! You may want to check out adding the following:. Glycine, around 6 grams per day, Boron, first months 10 mg/day, then maintenance dose 3 mg/day. Boron helps balancing calcium, magnesium and phosphate. Note: Collagen synthesis is severely diminished in osteoarthritis; thus, enhancing it may help the regeneration of cartilage. This requires large amounts of glycine, proline and lysine.
Thank you for the information! I found out last year I have osteopenia after breaking my elbow and wrist within 2 months of each other. I'm only 52. I've been incorporating the supplements you mentioned but need to work on the strength training. I have been running on and off for 15 years and thought I was protecting my bones. Just shows you can't outrun a bad diet. Hope my next bone density shows improvement. Thank you for the well informed video!
One component is missing-HRT. In the book "Estrogen Matters" by Dr. Bluming he states "Exercise may improve bone strength and resistance to fracture in premenopausal women, but it does not improve bone strength or resistance to fracture among postmenopausal women who are not on HRT." Could you create a video on bone health and HRT?
I have osteoporosis a big exerciser going 12 miles/ day I fractured my femoral stem had anterior hip replacement found I have osteoporosis. My son a doctor Cardiothorasic surgeon feels I had a stress fracture when I hit the Greater Trochanter in the fall total fracture. I have high D level taking K 2 also. Anyway I wanted HRT Doctor nixed it I read it is about hormones. I have no arthritis. Can you overdue the exercise? I do Natto. My doctor advised Ca 1000 mg. I did dairy gained 15 lbs. Now doing more small fish and salmon.
I have osteoporosis a big exerciser going 12 miles/ day I fractured my femoral stem had anterior hip replacement found I have osteoporosis. My son a doctor Cardiothorasic surgeon feels I had a stress fracture when I hit the Greater Trochanter in the fall total fracture. I have high D level taking K 2 also. Anyway I wanted HRT Doctor nixed it I read it is about hormones. I have no arthritis. Can you overdue the exercise? I do Natto. My doctor advised Ca 1000 mg. I did dairy gained 15 lbs. Now doing more small fish and salmon.
I started hrt 3 months ago. Bio identical patch and oral progesterone. I started Grow Bone last month and will start algae cal too. I started d3k2 as well. It’s expensive. I take the grow bone and will do algae cal as well for the calcium because oscal and others are ground up oyster shells. We know what those feel like when we rub or step on them. It’s sharp and caused stones.
I can’t believe her doctor didn’t address this 6 years ago to ensure she could halt or slow the progress! I hope she has success addressing this. Healthy bones are critical for when we get older
Thank you so much for your very informative video. I'm 69 and have osteoporosis. I am already doing resistance strength training but will look more into the supplement links that you have provided. Thanks again, Dr.
I agree with the retired podiatrist. This is a simply explained, backed by research description of how to improve our bone density. I’m a 72 yr old active woman with osteoporosis and osteoarthritis. My last bone density test showed I had jumped from 2.5 to 2.9. I have recently stopped taking prescribed calcium and am increasing my input of the right foods. I now really understand the need to work with weights. Thank you very much
Join Osteo strong if there is one near you..reversed osteopenia to normal in six months. Had both hips replaced at 68..doctor said my bones were good. I do take D3k2..magnesium, now 70 about to take another $exa scan.
Great video, very informative, easy to understand and backed up by examples of clinical trials. I have a very similar diagnosis to your wife and my GP didn’t explain any of this but just prescribed me Calcium & Vit D supplements. I did some research and as as result decided not to take them but have improved my lifestyle, diet and exercise. Your video shows clearly what I need to do further so thank you!
This is one of the best and easy-to-follow videos on how to build bones. I appreciate the explanations to validate I am moving in the right direction with my workouts and supplementations. Thank you!
Excellent presentation, thank you for only giving relevant information and doing it concisely. Many presenters have us married to our phones or computers for 35+ minutes and still never get to the point...but wait now, that's in another video!!
Thank you for the clearly presented information about bones and how to improve and/or maintain bone health. It is so helpful and brings hope to the many people faced with a diagnosis of osteopenia or osteoporosis.
Also -Dr. Fishman’s 12 yoga poses for osteoporosis showed good evidence in a study. - Sarah Meeks method - Light march, stomping, heal drops - body weight jumps with stiff-legged landing; and aerobics with load > 4 times body weight. ✌️🦴
Double thumbs up to you. This video came in when I’m just diagnosed with osteopenia. I’ll follow the vitamin dosage and of course the exercises for the bones. I’m doing the same just walking. I’ll try light weights and resistance. Thanks a ton.
Dr. Dave was my primary care doctor at Scripps Clinic at Carmel Valley, San Diego. He had me on Crossfit and a Paleolitic diet in those days. I visited his new gym, but I moved to Oceanside. That's 30 to 45 minutes each way down to Sorrento Valley where his gym was (is). I'm glad that Dr. Clayton posted some links for natto. I bought a pressure cooker to make my own natto. But it's a lot of work. Dr. Dave is a great doctor and coach.
Green leafy vegetables yes, but not spinach (as featured on the video) as we cannot absorb the calcium in it, and it also interferes with calcium absorption generally.
If I could do the other weightlifting exercises other than the squats I think I could handle it. I tried to do squats as an exercise before and I lost control of the bladder. I unfortunately have interstitial cyctitis and also have hormonal issues related to weak pelvic area. But I can do almost everything else. Thank-you so much for the best informative video on this subject. You are right about getting the information out there , so many can have a clear plan of what to do!!!
Calcium is not the answer! Calcium will harden on your arteries and cause a heart attack. We need D3, K2,3, Boron, Magnesium, Trace minerals. No Calcium!
This information is outstanding. The skeleton placement is noteworthy! 😉Thank you so much for all of your studies and diligence in getting this information to us, Dr. Clayton! If possible, I would love to hear your thoughts on copper intake and what benefit, if any, Olive Oil has on cardiovascular health. I'm hearing info that low copper (and subsequently high iron levels), is an enormous reason for a lot of sickness and disease due to the lack of nutrients in our foods. As for Olive Oil, is it really as beneficial as some report? I've done some research, but I am only a novice when it comes to nutrition. Thanks again for all of these great health videos. You are a blessing!!
Hi Dr. Wow your video comes at such perfect time in my life. 62-year-old female with osteopenia. Have been taking the calcium supplement with the D3 for quite some time now. At one point I had also added a D plus K2 supplement but 90 days later the blood work showed my Vit D was too high so I stopped taking that supplement. It's also confusing. I would like to start getting the K2 back into my system but really don't know what to purchase so that I'm not overdoing the vitamin D. And is there a difference between D3 and just D?
WOW! This knowledge is amazing. Thank you, thank you, thank you! I have been taking the D3 and k2 for at least 20 years now but still have osteoporosis. I think I am lacking phosphate and potassium. I am eating foods containing potassium but it's not enough. I will try to understand and get what you are recommending here and see my bone health in a year. I hope it works for me.
@@luv2travel2000 Hi This is Anjum, I have been taking it for 20 years but never consistently. well, In 2004 I started it D3 ( 400 IU) and K2 ( 50 mcg) and also because sometimes I wouldn't buy the vitamins for money issues, at the time. I was a single mom bringing up 2 kids and didn't think too much about my health. I had burning mouth syndrome and graves disease at the time so I started to take care of my self, a little bit. But from 2018 I moved in my son's house and didn't have to pay rent so I started taking care of my self and took D3 ( 1000 IU) and K2 (100 mcg) and did well. I also took selenium and coconut oil on my toast. That helped with my Thyroid ( graves) problems and I don't have it any more.I don't have Burning mouth any more. But I did have high blood pressure on and off ( fluctuating ) for last 7 months and my doctors prescribed medicine that I never picked up from the pharmacy. I refuse to take any drugs. I managed to control my blood pressure for the last 2 months. It still fluctuates but not too high. It's 136/84 to 130/83 . I am happy and don't even want to go to the doctors. I have tooth issue now ( one of my molar chipped and the food keep sticking in there which is hard to clean) and I am trying to find a natural remedy for that.
Thanks! I was dxd with Ostio last year, started taking alaecal, mk-7, milk basic protien, doing 100 jumps a day, and will be starting the Liftmore program in California soon. Check out the Bone Clinic (Australia) they are licensing thier Onero program around the world now, and there are 4 in California. You have to be a PT to provide it safely. No drugs for me!
@@flameofthewest6196 thank you for posting this and I hope readers will read it. You can take as many supplements as you want, but bone growth is led by stressing the bone and the Onero program is the only sensible weight lifting and impact training out there. This sort of exercise must be supervised by trained physical therapists because older people often have a range of other co-factors that impact movement. The program also develops balance and improves posture. Good luck with it. I’m hoping the US starts taking up the program across the country.
Just happy to see your channel and discussing about the same bone issues I have for so long, and the doctors I’ve seen before, never cared about the good supplements needed for us to take. And watching your videos helped me understand the right supplements needed and I even went on the website to buy your supplements which I knew will be the better choice I made for the improvement of my bone health. I have subscribed to be notified for more healthy informations. Thank you for sharing your research and knowledge.
I’m a 27-year-old male who was diagnosed with osteoporosis (T-score of -2.9) last month. We conducted comprehensive analyses and bloodwork, including checks for vitamin D deficiency, calcium deficiency, hormonal imbalances, and celiac disease. Surprisingly, all results came back normal. My parents both did the scan and don’t have osteoporosis, which makes this even more perplexing for my doctors and me. It’s a puzzling situation as there doesn’t seem to be an obvious cause.
I have recently been diagnosed and while researching discovered that certain medications such as steroids, epilepsy meds, cancer meds, and SSRIs interfere with bone metabolism. My doctor also did a blood test for Protein Electrophoresis to check for monoclonal protein , which may indicate myeloma. Mine was fine.
I had osteopenia and was put on D3 for 25yrs but not given any advice on diet or exercise or K2. I now have very serious osteoporosis and have cracked my spine and crushed a rib.
GThankyou. A little white vinegar ( 1-2 tsp ) lemon juice, brown sugar ( as much as you need to consume the ingredients) , bicarbonate of soda, (and if you want to, Rooibosch tea (SA) with it ) . Long time before you see acidity symptoms again Jerk seasoning ( herbs & spices together) with food prevent acidity forming, when consuming Jesus Told
I am having Osteoporosis now. My care provider wants me to take Forsamax and I said no I want to try natural way I am taking calcium, magnesium ( Glycinate) ( not the same time) and a fews more vit. Before when I moving my body my joints would making noises cracking sounds now I don’t hear the cracking sound anymore. And I have been exercising for 40 years, did not ifting heavy weights but now I started to do weight lifting about Al most a year now I will be 75 in a week. I am skinny all my life no matter how much I eat. I can eat two big steaks ha ha..! 5 ft. 100 lb. I am trying to gaining some more weight, I eat right and exercise no junk foods no drinking no smoking..!
Thanks for the video! ❤ I know calcium carbonate is not good for you, but I was wondering if it makes a difference if it’s in food form? I recently noticed my almond milk has calcium carbonate in it, should I ditch it or would it still be beneficial?
Wonderful information! I’m sure all of those approaches will help your wife at her young age. Women who are post menopausal may have all of these in place and still have trouble building bone because of the loss of estrogen and all of the sex hormones. Estrogen, progesterone and testosterone are all intimately involved in maintaining bone density and should be addressed if appropriate for the individual. I am too far past the start of menopause to be a candidate for estradiol, but I have started taking DHEA which is a precursor to the sex hormones and cortisol in your adrenal glands which make sex hormones after the ovaries shut down after menopause. I just had my hormones tested again after taking DHEA for 6 months and had a significant jump in all my sex hormones. My doctor was very pleased, and we will see if that and all the other changes mentioned in this video that I have also implemented make a difference for me in my Dexa scan next year.
I am 73 and take estradial, progesterone , testosterone cream and DHEA. All under specialist advice. Obviously I am post menopausal but want my hormone levels to be back at premenopausal levels ( or close enough!)Only been on the testosterone and DHEA for one month and already feeling better. Keen to see my results when I get retested in 2 months!
Excellent. I have very severe osteoporosis largely due to continued high dose prednisone for lung disease, 4 parathyroid glands diseased and genetics. I take high doses of D3, k2, potassium (which I am usually low on ) can’t exercise much because of lungs and spinal stenosis. I also just started taking 800mg of magnesium. Any other recommendations you can offer someone like me would be appreciated. Thank you.
What this Dr is suggesting should be much cheaper than most doctors or influencers suggest . Calcium as he recommends (mostly through diet) and D as he suggested ((or depending maybe through sun exposure) would be much less expensive than most supplements that often contain higher doses than are needed. I'm not informed about other supplements. But I truly understand your point and sympathize w. your frustration but maybe someone else might benefit from this point.
@@ChrissieSM They're cheaper than broken bones and lifetime of walking with a walker, if you can walk at all. I watched my late mil go through that; it's horrific.
I just looked up the cost of a good supplement that combines vitamins d3 and k2. £11 for a month's supply, £21 for two months supply. If that's your idea of expensive, then you may have your priorities messed up.
@@edennis8578 , I don't know where you get these from. Anyway, there is no need to be condescending. What about if I was poor and could not afford these supplements at those prices you quoted?
Hi Dr. Clayton. Im from the Philippines. I have osteoporosis since 2012. I dont take any bisphosponate meds since there are negative effects in the body. I only go through supplements like vit d but most of it is through the sun, magnesium, vit k (just started last year of august). I dont take calcium anymore since my calcium test shows normal. However, I still feel that my bones are very weak. I do my everyday exercise that was given to me last year by a physical therapist. I had this therapy because my lower back was so painful. I also had scoliosis. I hope you can help me because it really bothers me. God bless you Doctor and thank you for your channel.
Thank you. This is a brilliant video,so well presented. I'm on this road to increasing my bone density too. I go to the gym twice a week with a personal trainer. I started in January this year. I'm now lifting,50 kgs in dead lifts,70 in overhead press, jumping from a small platform 40 jumps per session,I'm on a push plate weight for the hips 207 kgs and on a push up weights from the arms lying down 24 kgs. I go for a rems test in December. I really enjoy working out I am 67 years of age. I must up my potassium. I only take it twice a week. Should I take Potassium every day. I use a powder form with water. Vitamin D3,and K2 every day. My vitamin D3 level is ,94,tested by a blood test. Thank you,you are an Amazing.❤
Hi Dave. Thank you so very much for your videos that have been tremendously informative and helpful. God bless you and your family. Would you know which supplements can help with stiffness and pain from arthritis? Please help and share the link. Thank you.
Thanks for such an informative video. Unfortunately had my first Prolia injection before I discovered how harmful it is. Not going for my 2nd but go with goid diet supplements and exercise.
I wish doctors gave a little more education to their patients. Years ago I was told I had low vitamin d and I could supplement. I felt great so didn’t think much of it. If he had told me the importance of vitamin D, I would have taken it more seriously. I now have Osteopenia. I am doing everything you recommend here but didn’t know the importance of potassium. Just another piece of the puzzle. Thank you.
Great info, thank you! I hadn't heard about the potassium connection before. I was diagnosed with osteopenia and was told to take 1200mg of calcium. Nothing was mentioned about k2 or D in conjuction with the calcium, but after doing my own research I added those. My problem is, I am on letrozole after having had breast cancer, which depletes bone and do not want to take the fosamax type drugs they want me to take due to the risks/side effects those have. I also have never taken a hormon replacement. At 68 yrs old, will this protocol with the potassium be enough to show improvement in spite of the letrozole?
Dairy consumption is highest in countries with highest levels of osteoporosis! Evidence based research has long shown dairy to contribute to osteoporosis.
I love that idea! Anything you can do to load the bones will help. Shorter walks with heavier weights will do more than unweighted walks. You can also get a weight vest fairly inexpensively online. Great question and thanks for watching!
You didn’t mention magnesium? Thanks for the great information, many mention also magnesium supplements to take along with the vitamins, just curious about the magnesium also…
@@drdaveclayton Thanks for your reply, I am doing all the rest so hopefully that will suffice, I take 5:000 IU of vitamin D and 90Mcg k2 every day , my vitamin D level went from mid 40 range to upper 60 range , so it’s normal level at the moment…
Hi Dr. Dave, I have questions about Natto supplements. Is there a do or don’t take this supplement with any others i.e. probiotic or medications? Thank you 🙏
I notice the glass of milk that keeps flashing on the screen. Why is it that consume the most dairy have the highest incidence of osteoporosis (my guess is he gets some kind of funding from American Dairy Association) green leafy vegetables are always the best source.
Really helpful, already taking the supplements but did not fully understand, now I do. I have good weights gathering dust so I’m keen now to use them. Thank you so much you’ve really helped me.
No one should take potassium, calcium, or sodium (or anything like that) without having your levels tested first….. knowing your levels then you should consider taking what you are missing and again have retested. If I took K by these recommendations…. Without checking my levels, I would have been way too high! Check your levels first. ❤
Thank you so much for your great info. I was diagnosed with osteopenia and 2 years later with osteoporosis. I was disappointed because I run twice a week, do resistance training with free weights and eat right. But I think I’m not using enough weights. I used 20 lb kettlebell for squats 3 sets of 15. How much should I increase? I’m just confused by contradictory information on the web. Thanks so much for your input.
Yoga is probably not going to count towards weight bearing, although I've taken some classes that incorporate free weights as well. Rebounders and vibration plates aren't crazy but you might find that good old fashioned weights are your best bet. Great question and thanks for watching!
Hey help out here, haven’t heard about the effect of potassium on re-mineralization. First I’m hearing of this and I’ve been doing a lot of research. How do you know if you need to take potassium, how much do you take, and what form is best? I’ve always been under the impression that it’s best to try to get it from food. I’m very willing to Supplement. Can you help?
Absolutely! Check the description for links and discounts on potassium supplements. Also, for dietary ways to increase potassium, watch this video. Thanks for watching! th-cam.com/video/aRc48M9rnZg/w-d-xo.html
In 2004 I was diagnosed with breast cancer. I was a healthy 46 year old who ate whole foods, healthy weight, exercised regularly, never smoked and would have a glass a wine on special occasions. My oncologist blamed my diagnosis on bad genes. At that time she had spoken about studies on effects of taking vitamin d and suggested I take at 3000 iu DAILY. So I’ve been on a regime if vitamin D for 20 years. Five years ago I was diagnosed with “severe osteoporosis “ and recommended I go on meds which I did. However after three rounds of this med my body was telling me to hold off as side effects were horrific. I stopped the meds against the advice of the endocrinologist. I amped up my weight bearing exercises and continued to eat greens and whole non processed foods and added K2 to my supplements. Latest bone density took me out of the severe rating and down to moderate.
@@cynthiacools-lartigue5297 do you mind sharing what meds they put you on? My doc suggested a bunch of pills & infusions but I’d rather control it naturally
I'm 75 years young, was diagnosed with osteopenia about 18 years ago. Ever since, I have been building bone via the approach you recommend. Where I had to research and discover all this on my own, it's wonderful to have everything you describe laid out so clearly and concisely in this video. Great job! Thanks for the excellent presentation!
@@YohielSpeaks I too have been stumbling around the internet since being diagnosed with osteoporosis. This video is a good start.
In Japan, doctors prescribe 45,000 of K2 MK4 for people with osteosporosis. 100 mcg is too little. You need magnesium glycinate, d3, minerals from real salt, and annatto vitamin e to stimulate osteoclasts. No need for calcium supplements; instead, take living real beef bone supplements and bone marrow. Also make you own bone broth and take it everyday. I hope this helps, God bless
@@angelromero7758 45,000 mcg?
@@patriciamoran9143 That’s what I’m wondering 🤔
I think you mean to stimulate osteoblasts? not osteoclasts? Also, Life Extension Foundation used to make and sell their "mega vitamin k2" with 45000 mcg of K2mk4... which you can also describe as 45 mg... not a big number at all, really.
@@patriciamoran9143 also known as 45 mg. Life extension brand used to sell this dose as mega vitamin K2.
@@joannebaek4551 What do you mean used to? Have they discontinued making it?
I am a retired podiatrist diagnosed with osteopenia with 2.1 on arm and hip and .3 lumbar spine. My doctor started me on 5000 units of vit.d. I also put myself on 90mcg of vit k2 - mk7. I eat whole food plant based and eat no ultraprocessed food and very little processed food. My diet is high in potassium. I exercise 2 to 3 hours a day in the gym because of my osteoarthritis. I would like to do more weight training, but I need 2 shoulder replacements. I agree with almost everything you say. I also take 400mg magnesium, but I do that for my heart and blood pressure. Thank you for the video. You are one of the few doctors who makes a lot of sense. People need to listen to you because there is a lot of misinformation out there.
What kind exercise u do since u also have osteoarthritis?
@jka24529 I walk 2 miles on the track, do 30 min of recumbent bike, 30 minutes of NuStep, 20 minutes of arm machine and do 30 to 40 minutes of back exercises from physical therapist as well as Farmers carry of 5 lb weights walking to improve posture. It is a process, but it works. You just have to be committed. I had to work up to this. I didn't start out that way. I have a really good physical therapist, and my doctor is a health nut. He advises me when I am having trouble with an exercise to use the correct form to reduce pain caused by arthritis. Moving is very important. Just keep moving.
Awesome feedback. Thanks for sharing!
Thanks for this large information. My position is far less smiler.
Happy to read your story🙏💙
I can’t believe you exercise 2 to 3 hours a day oh my goodness I feel so so guilty.I’ll be happy if I can get to an hour a day.Good for you though, it’s like that motivate me
Thank you. I’m going to save this video. Im 54 and got diagnosed with it at 50. -3.2 in my spine. Hips -2.4.
I went thru menopause at 40. Been thin all my life. Small boned. Have gotten very discouraged. All drs demand I go on drugs. I had been doing supplements and weights. Just get discouraged. This video helps encourage me to keep going. Don’t ignore it.
My spine was 2.9..I refused to take the drugs and try to walk daily do safe yoga moves weights, eat well every day and take supplements..D3, calcium and magnesium…I am small boned too. Good luck to you!
@@Fs23999 HRT( transdermal body and identical) is proven to prevent & treat osteoporosis
@@Fs23999 also hrt can help stop deterioration of bone.
@@Fs23999 I am small boned and underweight. Started menopause late 40's and diagnosed with osteoporosis last month. Dr also encouraged me to take injection but read about the side effects. Agree we should do exercise and diet changes. But a little afraid about the risks of weights. I hv a bit of a hunch and bad posture with some scoliosis. I also read that red meat is no good for osteoporosis. But I need the protein to build up the body with BMI of 18. The video is very helpful. Good luck with you plan.
@@hsienleung1390 wow we sound similar! I also had poor posture and a slight hunch. I went to a wholistic chiropractor and he actually helped me when the posture and helped decrease the hunch. I just look at my phone too much. Forward head position creates that neck hump. I’m still working on that.
I’ve follow some amazing women in TikTok and Twitter w/ osteo. One is 64. Both eat red meat. Both had improved bone quality with vitamins, exercise and meat, including red meat. One actually only eats meat, usually a steak a day.
I’m still trying to find my balance with food and weights.
I also have moderate scoliosis. But the chiropractor did get me in good alignment so my back didn’t hurt anymore. He couidnt removed it but my spine was out of alignment. It does help at least for me it did. He used a little tool to make most of the adjustments.
Hope and pray you do well!
Great info!!! RN here and forner marathon runner, barbell class instructor who suffered a hemirrhagic stroke for an unidentified reason. A scan showed osteoporosis in the keft ( paretic) femur. My doc was astounded given my years of lifting and running. I love the modalities Dr. Clayton gives and will implement them. Thank you!!!!
Right!
That's because weight lifting (and now OTHER YT doctors - & YT unfluencers - are also recommending walking/hiking with a weighted vest)....
These activities do not stimulate bone growth! Weight bearing activity is good for aging because it helps maintain & even form new muscle tissue, as well as strengthening our connective tissue.
It's a myth that everyone seems to want to persist in pushing - that lifting weights stimulates bone growth.
Look at the 'studies' - that some in this space keep mentioning.
No statistical improvement in bone growth with lifting weights, and especially NO moving the needle in the right direction with walking or running around - donning a weighted vest. Not that these weight bearing activit8es aren't good for cardiovascular abd muscle health - but they do not statistically improve bone health for osteopenia/osteoporosis patients.
The latest and most promising exercise (plus the dietary factors mentioned here) is jumping to stimulate bone growth.
Dr. Stacy Sims, PhD - exercise physiologist @ -Stanford School of Medicine - is mentioning more & more in her YT interviews, that jumping is where it's at, for stimulating bone growth.
She is connected to other female scientists studying womens' health & fitness.
One of these women scientists is conducting studies in exercise jumping protocols to stimulate bone health- abd the results look very promising.
I neglected to capture that scientist's name or their website the couple of times I heard Dr. Sims talk about jumping studies and how promising they are looking for helping to reverse osteoporosis.
I've been meaning to hunt down the information for awhile though @
Dr. Sims website - I'm pretty sure she probably references those studies there because she is mentioning jumping exercises and those studies more and more frequently now in her YT talks.
WOW! This was absolutely the BEST explanation of why we lose bone, and how we can build it back. Thank you for putting all the pieces of the puzzle together.
Glad it was helpful! 🙏
Awesome video, love it! The exercise your wife was doing is the same one my good friend “M“ 67 years old was doing at one of those places. She was under their supervision, pushed too hard, and it went horribly wrong, popping something in her back and has now had major back surgery. She is still recovering months later. It will take years for her to get back to almost normal. Just a cautionary piece of info. 😢
Great video! Love how you presented everything and recapped in summary at the end. None of the doctors I have seen for my bones have given me this information. I’ve had osteoporosis for 10 years. All they say is get on a drug….no thanks! Thank you so much for the excellent guidance. Really appreciate this❤️🙏
Thank you! My wife said the same thing - her doctor just said 'take calcium and start exercising'. LOL
@@drdaveclayton
Don’t want to go on
bio phosphates...
I was just diagnosed with osteoporosis and refused to take bisphosphonates. I am now working on building bone through exercise and supplementation. Those medications have terrible outcomes because they do nothing to build bone, they only slow or stop the natural processes that dissolve bone tissue, leaving the body with brittle bones.
Magnesium glycinate is important too- especially when taking larger doses of d3k2(m7).
Would you please explain why? Thank you.
@@kfetter9046 Dr. Berg here on youtube has videos about magnesium, and d3 +k2(m7) needing each other (like a co-factor?) to work optimally in the body-in synergy or unity. I think he has a download on his website too-it's free.
It helps it absorb better.
@@pionus3651 I take magnesium taurate mainly for heart health would this still do the job do u think?
Very helpful! My mom was just diagnosed with osteoporosis. I have been begging her for years to do resistance training to no avail. : ( She is panicking now and starting to add some resistance training to her walking and yoga practices. I think a big part of it is that her generation was encouraged to be thin and not to be concerned with the long-term consequences. Fortunately, that is changing and many women are now more focused on staying out of the nursing home due to a hip fracture, than having thin thighs.
Sounds like you're doing a great job pushing her in the right direction. Thanks for sharing!
I’m almost 60 with osteoporosis and my daughter 31 yr old and I signed up for a weight training class 2 days a week in our area in Utah County, Utah. Depending upon your mom’s age and your schedule find a weight lifting class and possibly go with her.
@@kimwestra2961 yes, I actually recommended that to her.😊 I'm happy to hear you and your daughter are sharing the weight lifting experience.
Why are calcium crystals accumulating in my knee meniscus (chondrocalcinosis). I had been taking for years calcium, magnesium, vitamin D, and more recently (about one year) K2, as well as multivitamin. I'm 72 and walk and hike a lot but still have osteopenia. What can I do? Thanks
@@sunnyla2835some people have good luck with Apple cider vinegar. It seems to dissolve calcium crystal and aids in absorbing calcium to help it properly hi to the right areas. It also helps decrease inflammation in joints connected to the calcium crystals
Thank you for this very insightful and informative video. As a nurse practitioner age 64 did not realize the importance of K2 in bone health and preventing buildup of calcium in the arteries until 2 years ago. They make formulations of vit D which contain K2. I use a weighted vest while walking to put more weight on my skeleton. Yes also lift weights!!
Excellent! You may want to check out adding the following:. Glycine, around 6 grams per day, Boron, first months 10 mg/day, then maintenance dose 3 mg/day.
Boron helps balancing calcium, magnesium and phosphate.
Note: Collagen synthesis is severely diminished in osteoarthritis; thus, enhancing it may help the regeneration of cartilage. This requires large amounts of glycine, proline and lysine.
@@rredding how about vitamin c's role in cartilage replacementt/maintenance.
@@marybusch6182 yes, you are correct!
I wrongly omitted that one, I use 1000 mg per day.
Natural sugar cane juice
In pure organic form has
Calcium,iron,
Magnesium and Potassium
Plus tasty sucrase sugar ❤ 16:40
I also add 5 grams of creatine monohydrate daily to help build muscle and bone and many other great benefits! Thanks for your informative video 😊
@@Linda5904-d8j didn’t know it helped with bones
Thank you for the information! I found out last year I have osteopenia after breaking my elbow and wrist within 2 months of each other. I'm only 52. I've been incorporating the supplements you mentioned but need to work on the strength training. I have been running on and off for 15 years and thought I was protecting my bones. Just shows you can't outrun a bad diet. Hope my next bone density shows improvement. Thank you for the well informed video!
One component is missing-HRT. In the book "Estrogen Matters" by Dr. Bluming he states "Exercise may improve bone strength and resistance to fracture in premenopausal women, but it does not improve bone strength or resistance to fracture among postmenopausal women who are not on HRT." Could you create a video on bone health and HRT?
I have osteoporosis a big exerciser going 12 miles/ day I fractured my femoral stem had anterior hip replacement found I have osteoporosis. My son a doctor Cardiothorasic surgeon feels I had a stress fracture when I hit the Greater Trochanter in the fall total fracture. I have high D level taking K 2 also. Anyway I wanted HRT Doctor nixed it I read it is about hormones. I have no arthritis. Can you overdue the exercise? I do Natto. My doctor advised Ca 1000 mg. I did dairy gained 15 lbs. Now doing more small fish and salmon.
I have osteoporosis a big exerciser going 12 miles/ day I fractured my femoral stem had anterior hip replacement found I have osteoporosis. My son a doctor Cardiothorasic surgeon feels I had a stress fracture when I hit the Greater Trochanter in the fall total fracture. I have high D level taking K 2 also. Anyway I wanted HRT Doctor nixed it I read it is about hormones. I have no arthritis. Can you overdue the exercise? I do Natto. My doctor advised Ca 1000 mg. I did dairy gained 15 lbs. Now doing more small fish and salmon.
@@ThreeGreenthumbs I’d challenge that based on the Liftmor trials conducted in 2018.
I started hrt 3 months ago. Bio identical patch and oral progesterone. I started Grow Bone last month and will start algae cal too. I started d3k2 as well. It’s expensive. I take the grow bone and will do algae cal as well for the calcium because oscal and others are ground up oyster shells. We know what those feel like when we rub or step on them. It’s sharp and caused stones.
Thank you for this.
Best video on osteoporosis that I’ve seen yet!
New sub❤️❤️🙏🙏
Thank you!
I can’t believe her doctor didn’t address this 6 years ago to ensure she could halt or slow the progress! I hope she has success addressing this. Healthy bones are critical for when we get older
@@amyhudson1016 Or her doctor husband?
Thank you! 🙏
Thank you so much for your very informative video. I'm 69 and have osteoporosis. I am already doing resistance strength training but will look more into the supplement links that you have provided. Thanks again, Dr.
I agree with the retired podiatrist. This is a simply explained, backed by research description of how to improve our bone density. I’m a 72 yr old active woman with osteoporosis and osteoarthritis. My last bone density test showed I had jumped from 2.5 to 2.9. I have recently stopped taking prescribed calcium and am increasing my input of the right foods. I now really understand the need to work with weights. Thank you very much
Join Osteo strong if there is one near you..reversed osteopenia to normal in six months. Had both hips replaced at 68..doctor said my bones were good. I do take D3k2..magnesium, now 70 about to take another $exa scan.
Sorry to hear about your wife's situation. Thanks for the info on promotion of healthy bone building
I'm in the same position as your wife. Thank you for this video!
Glad it was helpful!
Great video, very informative, easy to understand and backed up by examples of clinical trials. I have a very similar diagnosis to your wife and my GP didn’t explain any of this but just prescribed me Calcium & Vit D supplements. I did some research and as as result decided not to take them but have improved my lifestyle, diet and exercise. Your video shows clearly what I need to do further so thank you!
This is one of the best and easy-to-follow videos on how to build bones. I appreciate the explanations to validate I am moving in the right direction with my workouts and supplementations. Thank you!
Glad it was helpful!
Excellent presentation, thank you for only giving relevant information and doing it concisely. Many presenters have us married to our phones or computers for 35+ minutes and still never get to the point...but wait now, that's in another video!!
Thank you for the clearly presented information about bones and how to improve and/or maintain bone health. It is so helpful and brings hope to the many people faced with a diagnosis of osteopenia or osteoporosis.
This is why I go to Osteo Strong! And I use a MOVE vibration plate.
I go to psteosyrong also. Lots of sun n hopefully more walking hiking eyc
Even resistance bands help. Pilates is excellent and so is just using your body weight in a plank and if your bones are still ok, squat jumps.
Great suggestions!
Also
-Dr. Fishman’s 12 yoga poses for osteoporosis showed good evidence in a study.
- Sarah Meeks method
- Light march, stomping, heal drops
- body weight jumps with stiff-legged landing; and aerobics with load > 4 times body weight.
✌️🦴
I have back pain, so I can’t lift too heavy. 😢
Double thumbs up to you. This video came in when I’m just diagnosed with osteopenia. I’ll follow the vitamin dosage and of course the exercises for the bones. I’m doing the same just walking. I’ll try light weights and resistance. Thanks a ton.
Thank you. This is very doable. I feel better already.
So grateful for this amazing explanation Dr ❤ I’m going to implement a lot of what you say to help bone health.
Dr. Dave was my primary care doctor at Scripps Clinic at Carmel Valley, San Diego. He had me on Crossfit and a Paleolitic diet in those days. I visited his new gym, but I moved to Oceanside. That's 30 to 45 minutes each way down to Sorrento Valley where his gym was (is).
I'm glad that Dr. Clayton posted some links for natto. I bought a pressure cooker to make my own natto. But it's a lot of work.
Dr. Dave is a great doctor and coach.
Thanks for the props Bill! Hope you're doing great - I do miss the old gym! Best wishes
This is a wonderful video! It has graphics and visuals that kept me watching it.
Thanks for your work, it’s helping a lot of people and me. 🙏💙
Thank you 🙏
Green leafy vegetables yes, but not spinach (as featured on the video) as we cannot absorb the calcium in it, and it also interferes with calcium absorption generally.
Thank you sir for explaining so nicely your program is very informative
Dr. Clayton, millions thanks you for your amazing videos!
Awesome feedback. Thank you 🙏
If I could do the other weightlifting exercises other than the squats I think I could handle it. I tried to do squats as an exercise before and I lost control of the bladder. I unfortunately have interstitial cyctitis and also have hormonal issues related to weak pelvic area.
But I can do almost everything else.
Thank-you so much for the best informative video on this subject. You are right about getting the information out there , so many can have a clear plan of what to do!!!
Thank you, that was very clear and specific.
Osteoporosis is often caused by a boron deficiency.
I feel so much better taking borax diluted solution down to 6 mg in water!! Since taking boron supplements tore up my gut...
@@b.a.6362 A small pinch(100mg) of borax dissolved in 1-2 liters of clean water = 11mg boron.
Calcium is not the answer! Calcium will harden on your arteries and cause a heart attack. We need D3, K2,3, Boron, Magnesium, Trace minerals. No Calcium!
@@DawidRoos-y7g Prunes have boron. Apparently 4-5 prunes a day gives the boron you need.
@@b.a.6362 thank you!
Many thanks for this great summation! Brief and to the point.
This information is outstanding. The skeleton placement is noteworthy! 😉Thank you so much for all of your studies and diligence in getting this information to us, Dr. Clayton! If possible, I would love to hear your thoughts on copper intake and what benefit, if any, Olive Oil has on cardiovascular health. I'm hearing info that low copper (and subsequently high iron levels), is an enormous reason for a lot of sickness and disease due to the lack of nutrients in our foods. As for Olive Oil, is it really as beneficial as some report? I've done some research, but I am only a novice when it comes to nutrition. Thanks again for all of these great health videos. You are a blessing!!
Fantastic video, comprehensive simple explanation of issues and solutions. Thank you doc.
Glad it was helpful!
Hi Dr. Wow your video comes at such perfect time in my life. 62-year-old female with osteopenia. Have been taking the calcium supplement with the D3 for quite some time now. At one point I had also added a D plus K2 supplement but 90 days later the blood work showed my Vit D was too high so I stopped taking that supplement. It's also confusing. I would like to start getting the K2 back into my system but really don't know what to purchase so that I'm not overdoing the vitamin D. And is there a difference between D3 and just D?
WOW! This knowledge is amazing. Thank you, thank you, thank you! I have been taking the D3 and k2 for at least 20 years now but still have osteoporosis. I think I am lacking phosphate and potassium. I am eating foods containing potassium but it's not enough. I will try to understand and get what you are recommending here and see my bone health in a year. I hope it works for me.
Hello. You have been taking D3 & K2 for 20 years. Do mind saying how much D3 and how often (I assume daily)? I'm very curious about the dosage.
@@luv2travel2000 Hi This is Anjum, I have been taking it for 20 years but never consistently. well, In 2004 I started it D3 ( 400 IU) and K2 ( 50 mcg) and also because sometimes I wouldn't buy the vitamins for money issues, at the time. I was a single mom bringing up 2 kids and didn't think too much about my health. I had burning mouth syndrome and graves disease at the time so I started to take care of my self, a little bit. But from 2018 I moved in my son's house and didn't have to pay rent so I started taking care of my self and took D3 ( 1000 IU) and K2 (100 mcg) and did well. I also took selenium and coconut oil on my toast. That helped with my Thyroid ( graves) problems and I don't have it any more.I don't have Burning mouth any more. But I did have high blood pressure on and off ( fluctuating ) for last 7 months and my doctors prescribed medicine that I never picked up from the pharmacy. I refuse to take any drugs. I managed to control my blood pressure for the last 2 months. It still fluctuates but not too high. It's 136/84 to 130/83 . I am happy and don't even want to go to the doctors. I have tooth issue now ( one of my molar chipped and the food keep sticking in there which is hard to clean) and I am trying to find a natural remedy for that.
Thanks! I was dxd with Ostio last year, started taking alaecal, mk-7, milk basic protien, doing 100 jumps a day, and will be starting the Liftmore program in California soon. Check out the Bone Clinic (Australia) they are licensing thier Onero program around the world now, and there are 4 in California. You have to be a PT to provide it safely. No drugs for me!
Sounds like a great plan. Good luck and thanks for sharing!
I live in Orange County California do you know if they have one of these programs in Orange County?
@@flameofthewest6196 thank you for posting this and I hope readers will read it. You can take as many supplements as you want, but bone growth is led by stressing the bone and the Onero program is the only sensible weight lifting and impact training out there. This sort of exercise must be supervised by trained physical therapists because older people often have a range of other co-factors that impact movement. The program also develops balance and improves posture. Good luck with it. I’m hoping the US starts taking up the program across the country.
Just happy to see your channel and discussing about the same bone issues I have for so long, and the doctors I’ve seen before, never cared about the good supplements needed for us to take. And watching your videos helped me understand the right supplements needed and I even went on the website to buy your supplements which I knew will be the better choice I made for the improvement of my bone health. I have subscribed to be notified for more healthy informations. Thank you for sharing your research and knowledge.
So good thanks. I appreciate the positive attitude and information to empower people to improve their health.❤
You are so welcome!
I’m a 27-year-old male who was diagnosed with osteoporosis (T-score of -2.9) last month. We conducted comprehensive analyses and bloodwork, including checks for vitamin D deficiency, calcium deficiency, hormonal imbalances, and celiac disease. Surprisingly, all results came back normal. My parents both did the scan and don’t have osteoporosis, which makes this even more perplexing for my doctors and me. It’s a puzzling situation as there doesn’t seem to be an obvious cause.
It may relate to your microbiome or a genetic snip. Guy Daniels and Dr Nasha Winters may give you some helpful hints
@@samed.z same for my brother in law
Bone is about a third protein
I have recently been diagnosed and while researching discovered that certain medications such as steroids, epilepsy meds, cancer meds, and SSRIs interfere with bone metabolism. My doctor also did a blood test for Protein Electrophoresis to check for monoclonal protein , which may indicate myeloma. Mine was fine.
@@tonywong8134and cartilage. And vitamin c is needed for cartilage.
I had osteopenia and was put on D3 for 25yrs but not given any advice on diet or exercise or K2. I now have very serious osteoporosis and have cracked my spine and crushed a rib.
Thank you for breaking it down in easy to understand and do action.
Glad it was helpful!
GThankyou. A little white vinegar ( 1-2 tsp ) lemon juice, brown sugar ( as much as you need to consume the ingredients) , bicarbonate of soda, (and if you want to, Rooibosch tea (SA) with it ) . Long time before you see acidity symptoms again Jerk seasoning ( herbs & spices together) with food prevent acidity forming, when consuming Jesus Told
@@claravanrooyen4131 doesnt vinegar leech calcium from the bones?
I am having Osteoporosis now. My care provider wants me to take Forsamax and I said no I want to try natural way I am taking calcium, magnesium ( Glycinate) ( not the same time) and a fews more vit. Before when I moving my body my joints would making noises cracking sounds now I don’t hear the cracking sound anymore. And I have been exercising for 40 years, did not ifting heavy weights but now I started to do weight lifting about Al most a year now I will be 75 in a week. I am skinny all my life no matter how much I eat. I can eat two big steaks ha ha..! 5 ft. 100 lb. I am trying to gaining some more weight, I eat right and exercise no junk foods no drinking no smoking..!
Good luck! Sounds like you've got the right mindset
Only coco beans 🫘 are
Nutrition 5:52
Tea, coffee tobacco and
Alcohol are harmful.
Avoid them. 7:26
Advised Samuel Hahnemann 9:58 ❤
What is in a Cuppa Tea ?
Dawn
Health and Technology page
1997 11:49
Thanks for the video! ❤ I know calcium carbonate is not good for you, but I was wondering if it makes a difference if it’s in food form? I recently noticed my almond milk has calcium carbonate in it, should I ditch it or would it still be beneficial?
Hormones in play as well.... Good stuff here. It should help many!
Yes indeed! Thanks for watching!
Excellent presentation 🙏🏼
Much appreciated! Thanks for watching!
Thank you for this excellent information.
You are welcome! Thanks for watching 👍
Dr u have great knowledge,and best way to deliver that,me from Pakistan,salute u
Very informative, thank you. God bless you and your wife 🙏
Thank you :)
Wonderful information! I’m sure all of those approaches will help your wife at her young age. Women who are post menopausal may have all of these in place and still have trouble building bone because of the loss of estrogen and all of the sex hormones. Estrogen, progesterone and testosterone are all intimately involved in maintaining bone density and should be addressed if appropriate for the individual. I am too far past the start of menopause to be a candidate for estradiol, but I have started taking DHEA which is a precursor to the sex hormones and cortisol in your adrenal glands which make sex hormones after the ovaries shut down after menopause. I just had my hormones tested again after taking DHEA for 6 months and had a significant jump in all my sex hormones. My doctor was very pleased, and we will see if that and all the other changes mentioned in this video that I have also implemented make a difference for me in my Dexa scan next year.
Thanks for watching and sharing.
I am 73 and take estradial, progesterone , testosterone cream and DHEA. All under specialist advice. Obviously I am post menopausal but want my hormone levels to be back at premenopausal levels ( or close enough!)Only been on the testosterone and DHEA for one month and already feeling better. Keen to see my results when I get retested in 2 months!
Need protein to build bone too.
@@LaneCodeRedCarnivore if you have no muscle, you can't lift.
Excellent. I have very severe osteoporosis largely due to continued high dose prednisone for lung disease, 4 parathyroid glands diseased and genetics. I take high doses of D3, k2, potassium (which I am usually low on ) can’t exercise much because of lungs and spinal stenosis. I also just started taking 800mg of magnesium. Any other recommendations you can offer someone like me would be appreciated. Thank you.
U r great doctor,love ur speaking,and explainly style
Problem is with us seniors on fixed incomes can’t afford the supplements everyone is selling.
What this Dr is suggesting should be much cheaper than most doctors or influencers suggest . Calcium as he recommends (mostly through diet) and D as he suggested ((or depending maybe through sun exposure) would be much less expensive than most supplements that often contain higher doses than are needed. I'm not informed about other supplements. But I truly understand your point and sympathize w. your frustration but maybe someone else might benefit from this point.
@@moiraflint , indeed, D3, K2, zinc, to name a few, are not cheap here in England.
@@ChrissieSM They're cheaper than broken bones and lifetime of walking with a walker, if you can walk at all. I watched my late mil go through that; it's horrific.
I just looked up the cost of a good supplement that combines vitamins d3 and k2. £11 for a month's supply, £21 for two months supply. If that's your idea of expensive, then you may have your priorities messed up.
@@edennis8578 , I don't know where you get these from. Anyway, there is no need to be condescending. What about if I was poor and could not afford these supplements at those prices you quoted?
This was incredibly informative and helpful. Thank you!
You're welcome! Thanks for the feedback!
Hi Dr. Clayton. Im from the Philippines. I have osteoporosis since 2012. I dont take any bisphosponate meds since there are negative effects in the body. I only go through supplements like vit d but most of it is through the sun, magnesium, vit k (just started last year of august). I dont take calcium anymore since my calcium test shows normal. However, I still feel that my bones are very weak. I do my everyday exercise that was given to me last year by a physical therapist. I had this therapy because my lower back was so painful. I also had scoliosis. I hope you can help me because it really bothers me. God bless you Doctor and thank you for your channel.
Great video !! So very helpful !! Thank you !!
Glad it was helpful!
Thank you.
Thank you. This is a brilliant video,so well presented. I'm on this road to increasing my bone density too. I go to the gym twice a week with a personal trainer. I started in January this year. I'm now lifting,50 kgs in dead lifts,70 in overhead press, jumping from a small platform 40 jumps per session,I'm on a push plate weight for the hips 207 kgs and on a push up weights from the arms lying down 24 kgs. I go for a rems test in December. I really enjoy working out I am 67 years of age. I must up my potassium. I only take it twice a week. Should I take Potassium every day. I use a powder form with water. Vitamin D3,and K2 every day. My vitamin D3 level is ,94,tested by a blood test. Thank you,you are an Amazing.❤
Way to go! Sounds like you are doing everything right. Keep up the good work and thanks for sharing :)
Great information 👍
Thanks for watching!
A great and helpful video!
Glad it was helpful!
Hi Dave. Thank you so very much for your videos that have been tremendously informative and helpful. God bless you and your family. Would you know which supplements can help with stiffness and pain from arthritis? Please help and share the link. Thank you.
Thanks for such an informative video. Unfortunately had my first Prolia injection before I discovered how harmful it is. Not going for my 2nd but go with goid diet supplements and exercise.
I wish doctors gave a little more education to their patients. Years ago I was told I had low vitamin d and I could supplement. I felt great so didn’t think much of it. If he had told me the importance of vitamin D, I would have taken it more seriously. I now have Osteopenia. I am doing everything you recommend here but didn’t know the importance of potassium. Just another piece of the puzzle. Thank you.
I hear you. My wife’s doctor told her very little as well. Glad this helped 👍
Great info, thank you! I hadn't heard about the potassium connection before. I was diagnosed with osteopenia and was told to take 1200mg of calcium. Nothing was mentioned about k2 or D in conjuction with the calcium, but after doing my own research I added those. My problem is, I am on letrozole after having had breast cancer, which depletes bone and do not want to take the fosamax type drugs they want me to take due to the risks/side effects those have. I also have never taken a hormon replacement. At 68 yrs old, will this protocol with the potassium be enough to show improvement in spite of the letrozole?
I certainly hope so. Fingers crossed! Good luck!
research on raw juice,food eating,halleluiah diet, Dr. Walker,Pastor George Malkmus
never eat fried foods
We need to choose which K2 to take. MK4 is ok but MK7 is better.
Dairy consumption is highest in countries with highest levels of osteoporosis! Evidence based research has long shown dairy to contribute to osteoporosis.
My wife prefers walking to anything else. Do you think walking with weights or a rucksack could help or is that not as good as heavy weight?
I love that idea! Anything you can do to load the bones will help. Shorter walks with heavier weights will do more than unweighted walks. You can also get a weight vest fairly inexpensively online. Great question and thanks for watching!
@@drdaveclayton , what about if you have shoulder problems? Could you still carry the weights?
Lots of vitamin K2 in cheese and kefir
Thank you 😊❤
Thank you , PH potassium something I would implement !!
Good luck! Thanks for watching!
Wear compression clothing helped me build
You didn’t mention magnesium? Thanks for the great information, many mention also magnesium supplements to take along with the vitamins, just curious about the magnesium also…
Unfortunately, if you get these 5 wrong, the magnesium won't help. But it's a great thought for overall health. Thanks for watching!
@@drdaveclayton Thanks for your reply, I am doing all the rest so hopefully that will suffice, I take 5:000 IU of vitamin D and 90Mcg k2 every day , my vitamin D level went from mid 40 range to upper 60 range , so it’s normal level at the moment…
I am almost 65. I have a machine just like that at home. I use it 2 or 3 times a week
One should take potassium only if directed by your doctor.
Very helpful thank you
Glad it was helpful!
Hi Dr. Dave, I have questions about Natto supplements. Is there a do or don’t take this supplement with any others i.e. probiotic or medications? Thank you 🙏
I notice the glass of milk that keeps flashing on the screen. Why is it that consume the most dairy have the highest incidence of osteoporosis (my guess is he gets some kind of funding from American Dairy Association) green leafy vegetables are always the best source.
Thank you for your very informative video! Can you speak to strontium as a supplement to take for early osteoporosis?
Really helpful, already taking the supplements but did not fully understand, now I do. I have good weights gathering dust so I’m keen now to use them. Thank you so much you’ve really helped me.
Glad it was helpful!
No one should take potassium, calcium, or sodium (or anything like that) without having your levels tested first….. knowing your levels then you should consider taking what you are missing and again have retested. If I took K by these recommendations…. Without checking my levels, I would have been way too high! Check your levels first. ❤
Definitely talk to your doctor before taking any supplements. Great point and thanks for watching!
Thank you for this excellent presentation 🙏
👍💪🏻❤️
Glad you liked it!
Thank you so much for your great info. I was diagnosed with osteopenia and 2 years later with osteoporosis. I was disappointed because I run twice a week, do resistance training with free weights and eat right. But I think I’m not using enough weights. I used 20 lb kettlebell for squats 3 sets of 15. How much should I increase? I’m just confused by contradictory information on the web. Thanks so much for your input.
Great info I never knew this.
What about ionic Calcium supplements? Apparently it's doesn't calcification but absorbs easily in the gut to rebuild bones
❤❤❤❤😊thanks for the best 👌 podcast presentation
Any opinions of Yoga as a bone building exercise? Also, rebounders or vibration plates?
Yoga is probably not going to count towards weight bearing, although I've taken some classes that incorporate free weights as well. Rebounders and vibration plates aren't crazy but you might find that good old fashioned weights are your best bet. Great question and thanks for watching!
Saludos. Excelente informaciòn. Gracias!
Thank you. Subscribed
Hey help out here, haven’t heard about the effect of potassium on re-mineralization. First I’m hearing of this and I’ve been doing a lot of research. How do you know if you need to take potassium, how much do you take, and what form is best? I’ve always been under the impression that it’s best to try to get it from food. I’m very willing to Supplement. Can you help?
Absolutely! Check the description for links and discounts on potassium supplements. Also, for dietary ways to increase potassium, watch this video. Thanks for watching! th-cam.com/video/aRc48M9rnZg/w-d-xo.html