Vitamin D plays an important role in protecting your bones, both by helping your body absorb calcium and by supporting muscles needed to avoid falls. Children need vitamin D to build strong bones, and adults need it to keep their bones strong and healthy.
They are vitamin D2 and vitamin D3. Previous research suggested that vitamin D3 was a better choice than vitamin D2. However, more recent studies show that vitamin D3 and vitamin D2 are fairly equal for bone health.
Vitamin D supplementation may decrease bone turnover and increase bone mineral density. Several randomized placebo-controlled trials with vitamin D and calcium showed a significant decrease in fracture incidence. However, very high doses of vitamin D once per year may have adverse effects.
Nutrients for osteoporosis prevention
Calcium and vitamin D work together to protect your bones—calcium helps build and maintain bones, while vitamin D helps your body effectively absorb calcium. So even if you're taking in enough calcium, it could be going to waste if you're deficient in vitamin D.
Calcium is probably the nutrient you think of first. But vitamin D is just as important for keeping bones strong and preventing the bone disease osteoporosis.
Weight-bearing exercises, such as walking, jogging, and climbing stairs, can help you build strong bones and slow bone loss.
The dose of vitamin D in the management of osteoporosis should be no less than 700-800 IU per day. An optimal dose of vitamin D should raise serum concentrations of 25(OH)D to the desirable range of at least 75 nmol/l.
Many researchers and nutritionists now believe magnesium is more important than calcium in order to maintain healthy bones. In addition, magnesium is responsible for more than 300 biochemical reactions, all necessary for optimum health.
However, research published in August 2019 in the Annals of Internal Medicine found that taking calcium and vitamin D supplements together might increase your risk of having a stroke. This finding was published in a review of what's currently known about the effects of supplements on our health.
The short answer is no, osteoporosis cannot be completely reversed and is not considered curable, but there are a number of health and lifestyle adjustments you can make to improve bone loss. Your provider may also prescribe you medications to help rebuild and slow down bone loss.
Medications and Supplements
And medications alone aren't enough to reverse osteoporosis. Improving your nutrition, exercising, and eliminating unhealthy habits are still necessary to rebuild bone strength even when medication is recommended.
Previous studies have shown that high doses of vitamin D did result in increased resorption of bone unless calcium was also supplemented. The active form of vitamin D called calcitriol increases the production of osteoclasts which enhance bone resorption.
Weight-bearing aerobic activities
Examples include walking, dancing, low-impact aerobics, elliptical training machines, stair climbing and gardening. These types of exercise work directly on the bones in your legs, hips and lower spine to slow mineral loss.
A good rule of thumb is a 2:1 calcium-to-magnesium ratio. For example, if you take 1000mg of calcium, you should also take 500mg of magnesium. The recommended amount of magnesium is 300mg to 500mg daily.
Taking Caltrate as a source of calcium and vitamin D3 in conjunction with a healthy diet and exercise may help reduce the risk of osteoporosis.
However, calcium and vitamin D supplementation is typically suggested as part of the treatment of osteoporosis, particularly for patients who are receiving osteoporosis medications.
Try to get your calcium-rich foods and/or supplements in small amounts throughout the day, preferably with a meal. While it's not recommended, taking your calcium all at once is better than not taking it at all. Take (most) calcium supplements with food.
Fortifying with more magnesium will keep calcium balance in check and protect the bone from and may help in reversing osteoporosis.
Magnesium is important for healthy bones. People with higher intakes of magnesium have a higher bone mineral density, which is important in reducing the risk of bone fractures and osteoporosis.
You can take vitamin D, calcium and magnesium together -- either in supplements or in food that contains all three nutrients (such as milk) -- but you don't have to. Adequate levels of vitamin D help your body absorb calcium, but the vitamin and mineral need not be taken at the same time.
How Long Does It Take for Vitamin D to Work? If you have a vitamin D deficiency, you may notice improvements within 4-6 weeks of consistent supplementation. However, that timeframe can vary depending on what your baseline vitamin D levels are.
Vitamin D helps the body absorb calcium and phosphorus from the food you eat. So the nutrient is important for people with osteoporosis. Studies show that calcium and vitamin D together can build stronger bones in women after menopause. It also helps with other disorders that cause weak bones, like rickets.
They include walking, hiking, jogging, climbing stairs, playing tennis, yoga and dancing. Resistance exercises – such as lifting weights – can also strengthen bones.”