health guides
Osteoporosis
- Reliable and relatively consistent scientific data showing a substantial health benefit.
- Contradictory, insufficient, or preliminary studies suggesting a health benefit or minimal health benefit.
- For an herb, supported by traditional use but minimal or no scientific evidence. For a supplement, little scientific support.
Our proprietary “Star-Rating” system was developed to help you easily understand the amount of scientific support behind each supplement in relation to a specific health condition. While there is no way to predict whether a vitamin, mineral, or herb will successfully treat or prevent associated health conditions, our unique ratings tell you how well these supplements are understood by some in the medical community, and whether studies have found them to be effective for other people.
For over a decade, our team has combed through thousands of research articles published in reputable journals. To help you make educated decisions, and to better understand controversial or confusing supplements, our medical experts have digested the science into these three easy-to-follow ratings. We hope this provides you with a helpful resource to make informed decisions towards your health and well-being.
| Supplement | Amount | Why |
|---|---|---|
Calcium | 800 to 1,500 mg daily depending on age and dietary calcium intake |  [3 stars] Calcium supplements help prevent osteoporosis, especially for girls and premenopausal women. It is often recommended to help people already diagnosed with osteoporosis. |
Strontium | 600 to 700 mg daily under medical supervision | [3 stars] Studies indicate that supplementing with strontium may help reduce bone pain, increase bone mineral density, and reduce the risk of some fractures. |
Vitamin D | 400 to 800 IU daily depending on age, sun exposure, and dietary sources | [3 stars] Vitamin D increases calcium absorption and helps make bones stronger. Vitamin D supplementation has reduced bone loss in women who don’t get enough of the vitamin from food and slowed bone loss in people with osteoporosis and in postmenopausal women. It also works with calcium to prevent some musculoskeletal causes of falls and subsequent fractures. |
Copper | 2 to 3 mg daily |  [2 stars] Copper is needed for normal bone synthesis, and one trial reported that copper reduced bone loss. |
DHEA | Take under medical supervision: 5 to 50 mg per day | [2 stars] DHEA may be helpful in preventing osteoporosis. In one trial, bone mineral density increased among healthy elderly women and men who were given DHEA. |
Fish Oil and Evening Primrose Oil | 6 grams daily | [2 stars] Fish oil combined with evening primrose oil (EPO) may improve calcium absorption and promote bone formation. |
Folic Acid (Hyperhomocysteinaemia) | 5 mg with 1,500 mcg of vitamin B12 daily | [2 stars] Homocystinuria, a condition associated with high homocysteine levels, frequently causes osteoporosis. By lowering homocysteine levels, folic acid may help prevent osteoporosis. |
Ipriflavone | 600 mg daily along with 1,000 mg calcium daily | [2 stars] Ipriflavone promotes the incorporation of calcium into bone and inhibits bone breakdown, thus preventing and reversing osteoporosis. |
Magnesium | Adults: 250 mg up to 750 mg daily; for girls: 150 mg daily | [2 stars] Supplementing with magnesium has been shown to stop bone loss or increased bone mass in people with osteoporosis. |
Melatonin | Refer to label instructions | [2 stars] In a double-blind trial, supplementation with melatonin increased bone mineral density at the neck of the femur and at the lumbar spine, compared with a placebo, in postmenopausal women with low bone mineral density (osteopenia). |
Progesterone | Consult a qualified doctor | [2 stars] Preliminary evidence suggests that progesterone might reduce osteoporosis risk by promoting bone density. |
Red Clover | Take an extract supplying 26 mg of biochanin A, 16 mg of formononetin, 1 mg of genistein, and 0.5 mg of daidzein per day | [2 stars] In one study, supplementing with isoflavones from red clover reduced the amount of bone loss from the spine by 45%, compared with a placebo. |
Vitamin B12 (Hyperhomocysteinaemia) | 1,500 mcg with 5 mg of folic acid daily | [2 stars] Homocystinuria, a condition associated with high homocysteine levels, frequently causes osteoporosis. By lowering homocysteine levels, vitamin B12 may help prevent osteoporosis. |
Vitamin K | Amount varies depending on the type of vitamin K being used; consult a doctor. | [2 stars] Vitamin K is needed for bone formation, and supplementing with it may be a way to maintain bone mass. |
Black Cohosh | Refer to label instructions |  [1 star] Black cohosh has been shown to improve bone mineral density in animals fed a low-calcium diet. |
Boron | Refer to label instructions | [1 star] Supplementing with boron has been reported to reduce urinary loss of calcium and magnesium. However, those already supplementing with magnesium appear to achieve no additional calcium-sparing benefit when boron is added. Therefore, people with osteoporosis should supplement with magnesium or boron, not both. |
Calcium and Vitamin D (Amenorrhoea) | Refer to label instructions | [1 star] Despite the lack of evidence that calcium and vitamin D supplements alone are helpful to amenorrheic women, they are still generally recommended to prevent the added burden of calcium and vitamin D deficiency from further contributing to bone loss. |
Fish Oil | Refer to label instructions | [1 star] Supplementing with fish oil may improve calcium absorption and promote bone formation. |
Horsetail | Refer to label instructions | [1 star] Horsetail is a rich source of silicon, and preliminary research suggests that this trace mineral may help maintain bone mass. |
Manganese | Refer to label instructions | [1 star] A combination of minerals including manganese was reported to halt bone loss in one study. Some doctors recommend manganese to people concerned with bone mass maintenance. |
Silicon | Refer to label instructions | [1 star] Silicon is required in trace amounts for normal bone formation, and supplementation with silicon has increased bone mineral density in a small group of people with osteoporosis. |
Vitamin B6 (Hyperhomocysteinaemia) | Refer to label instructions | [1 star] Homocystinuria, a condition associated with high homocysteine levels, frequently causes osteoporosis. By lowering homocysteine levels, vitamin B6 may help prevent osteoporosis. |
Vitamin B-Complex | Refer to label instructions | [1 star] In one trial postmenopausal women who combined hormone replacement therapy with B vitamins and other nutrients and dietary changes increased their bone density by a remarkable 11%. |
Whey Protein | Refer to label instructions | [1 star] Some whey proteins may reduce bone loss. Milk basic protein (MBP) is a mixture of some of the proteins found in whey protein and has been shown to promote bone density |
Zinc | Refer to label instructions | [1 star] Supplementing with zinc appears to be helpful in both preventing and treating osteoporosis. |
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The information presented by TraceGains is for informational purposes only. It is based on scientific studies (human, animal, or in vitro), clinical experience, or traditional usage as cited in each article. The results reported may not necessarily occur in all individuals. Self-treatment is not recommended for life-threatening conditions that require medical treatment under a doctor's care. For many of the conditions discussed, treatment with prescription or over the counter medication is also available. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements or before making any changes in prescribed medications. Information expires December 2024.
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