How to balance vitamins D, A and K2, minerals magnesium, calcium etc for bone health?

by (367)
Answered on August 19, 2014
Created June 09, 2012 at 6:58 AM

I suffer from osteoporosis, certainly due to genetic factors (my mother has it) and also eating disorders as teen. At only 38 I want to make sure I get absolutely enough of the right vitamins and minerals to give myself the best chance of rebuilding some bone (I may also have a slight parathyroid hormone excess problem which is being investigated and may have caused some bone loss if one of the parathyroid glands is over producing but it equally may be a normal reaction to low D as my blood calcium is normal).

My question is whether the following supplementation sounds ok: Vitamin D3, I am currently taking a tsp of FCLO which claims anything up to 1,950 IU Vit D but it is variable, I understand. I have just started taking liquid drops of 4,000 IU (previously I supplemented with a 2,200 IU tablet) but wonder if this is too much - should I only take 2,000 as I get D from FCLO too? My level has risen from far too low at 43 nmol/l (17.2 ng/ml) to now 81 nmol/l (32.5 ng/ml) but that has taken a year so perhaps I do need a lot each day as I live in London and the sun reliability here is dreadful, even now, in summer.

Vitamin A I think I get plenty from FCLO and some offal (too much? Counteracting Vitamin D?), calcium just from my diet, a little raw milk and cheese, bone broth, lots of greens, sardines with bones etc. Magnesium I supplement 600mg a day. Is it enough to get K2 from butter? I'm thinking of ordering the high vitamin butter oil for a better source. Any other minerals I might be missing?

In general I think I am on the right track, doing weight-bearing exercise too, but I have a consultant appointment soon and want to be well-armed with my own plan before accepting any other intervention (even calcium supplements). I realise this is a long-winded question but if anyone has any experience/knowledge it is much appreciated!

367 · June 09, 2012 at 2:48 PM

Thanks, dragonfly, interesting about the fclo, glad you think my diet sounds ok, there is so much to take in!

8938 · June 09, 2012 at 8:49 AM

That's really personal, there's no way anyone can tell you how much you need of each.

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3 Answers

32546 · June 09, 2012 at 1:48 PM

Your diet sounds great.

Personally, I would drop the FCLO and eat 3-4 oz of liver/week for A and take a separate D supplement. Carlson's makes a good one that is CLO and lanolin-derived. Solar D Gems. I think iHerb ships to the UK.

Physiologically, we would have gotten more D than A in our day to day lives during evolution and the ratios of A to D in CLO (fermented or not) are backwards. CLO was originally given to people who did not have enough food to eat, so were likely deficient in A as well as D.

Vitamin A deficiency is very unlikely with a Paleo/Primal diet that contains liver.

I would also skip the butter oil and eat some lovely Dutch Gouda or Edam for K2.

Keep testing your D every 3-6 months and aim for 60-80 ng/ml.

Also make sure to get some oysters in for zinc.

When I lived in the Pac NW (same latitude as London) I needed 6,000 IUs per day to keep my level up in the range I suggested.

367 · June 09, 2012 at 2:48 PM

Thanks, dragonfly, interesting about the fclo, glad you think my diet sounds ok, there is so much to take in!

2433 · June 09, 2012 at 1:52 PM

In addition to what Dragonfly said, I'd recommend supplementing with K2 as well. I like the Thorne drops. Maybe take care of your D and K2 in one shot with, say, 7-10 drops of this a day: http://www.amazon.com/Thorne-Research-Vitamin-K2-liquid/dp/B0038NF8MG/

367 · June 09, 2012 at 2:44 PM

Thanks, sounds like I'm on the right track, I will keep the higher dose of D too.

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