|Insulin Sensitivity||4||Zinc, Whey Protein, Fish Oil, Vitamin K, Red Clover Extract, Magnesium, Vitamin D|
|Free Testosterone||2||Zinc, Fish Oil, Red Clover Extract, Magnesium, Vitamin D|
|Lean Mass||2||Whey Protein, Fish Oil, Vitamin D|
|Sleep Quality||2||Red Clover Extract, Magnesium|
|Memory||2||Fish Oil, Black Cohosh, Red Clover Extract|
|Endothelial Function||1||Fish Oil|
|Cell Adhesion Factors (aka sCAM-1||1||Fish Oil|
|Muscle Protein Synthesis||1||Whey Protein|
|Infant Birth Weight||1||Fish Oil|
|Leptin||1||Zinc, Fish Oil|
|Cognition||1||Zinc, Black Cohosh|
|IGF-1 (aka Insulin-like growth factor-1)||1||Zinc, Whey Protein, Fish Oil, Red Clover Extract, Magnesium|
|B cell count||Neutral||Fish Oil|
|Symptoms of Alzheimers||Neutral||Fish Oil|
|VO2 Max||Neutral||Fish Oil|
|Postpartum Depression||Neutral||Fish Oil|
|T Cell Count||Neutral||Fish Oil|
|Pre-Eclampsia Risk||Neutral||Fish Oil|
|Estrogen||Neutral||Red Clover Extract|
|IGF Binding Protein||Neutral||Red Clover Extract|
|Sex Hormone Binding Globulin (aka SHBG)||Neutral||Red Clover Extract|
|Luteinizing Hormone (aka LH)||Neutral||Red Clover Extract|
|Apolipoprotein A||Neutral||Red Clover Extract|
|Bone Mineral Density (aka BMD)||Neutral||Red Clover Extract|
|Natural Killer Cell Content (aka NK cell||Neutral||Fish Oil|
|Follicle-Stimulating Hormone (aka FSH)||Neutral||Red Clover Extract|
|Muscle Soreness (aka Delayed onset muscle soreness||Neutral||Fish Oil|
|Apolipoprotein B||Neutral||Fish Oil|
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Supplementing with zinc appears to be helpful in both preventing and treating osteoporosis.
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
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%.
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.
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.
Horsetail is a rich source of silicon, and preliminary research suggests that this trace mineral may help maintain bone mass.
Supplementing with fish oil may improve calcium absorption and promote bone formation.
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.
Black cohosh has been shown to improve bone mineral density in animals fed a low-calcium diet.
1,000 mcg daily. Vitamin K is needed for bone formation, and supplementing with it may be a way to maintain bone mass.
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. Studies show, supplementing with isoflavones from red clover reduced the amount of bone loss from the spine by 45%, compared with a placebo.
Preliminary evidence suggests that progesterone might reduce osteoporosis risk by promoting bone density.
Adults: 250 mg up to 750 mg daily; for girls: 150 mg daily. Supplementing with magnesium has been shown to stop bone loss or increased bone mass in people with osteoporosis.
600 mg daily along with 1,000 mg calcium daily. Ipriflavone promotes the incorporation of calcium into bone and inhibits bone breakdown, thus preventing and reversing osteoporosis.
Take under medical supervision: 5 to 50 mg per day. DHEA may be helpful in preventing osteoporosis. In one trial, bone mineral density increased among healthy elderly women and men who were given DHEA.
2 to 3 mg daily. Copper is needed for normal bone synthesis, and one trial reported that copper reduced bone loss.
400 to 800 IU daily depending on age, sun exposure, and dietary sources. 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.
600 to 700 mg daily under medical supervision. Studies indicate that supplementing with strontium may help reduce bone pain, increase bone mineral density, and reduce the risk of some fractures.
800 to 1,500 mg daily depending on age and dietary calcium intake. Calcium supplements help prevent osteoporosis, especially for girls and premenopausal women. It is often recommended to help people already diagnosed with osteoporosis.
General Health Basic stack
What I'm taking now as a baseline for further improvement
General Health My Vitamin stack
Vitamins and herbs to aid in health