Bone strength - what has good effect for legit improvements?

[cs3000]

the basic recommendations calcium vit D vit k only have mild effects with small % increases over long timeframes. e.g calcium supplementation gives +1% bmd a year at peak effect, good for preventing loss but the effect size for improvement is low
bmd is generally correlated to bone strength but not always i think
3 days a week consecutive resistance training gives ~5% over a year in men lower in women Changes in bone mineral density in response to 24 weeks of resistance training in college-age men and women - PubMed

Testosterone can have a good effect size if starting from low levels, but locked behind a prescription, takes up to a year to see the improvement at reasonable doses
ray peat mentioned high intake of protein before. 25% of calories or around 150 grams of protein. (leucine responsible the most by the looks of it)
lactoferrin has potential for effects that hit faster. but crazy expensive at dose needed 1g Lactoferrin Is a Potent Regulator of Bone Cell Activity and Increases Bone Formation in Vivo

anything that stands out?

 

[youngsinatra]

Make sure you have good copper levels. (serum copper/ceruloplasmin)

Copper is critical for bone mineral density and calcium fixation.

It’s not always due to low intake. Low thyroid can cause low copper/ceruloplasmin, so supporting the thyroid is the most crucial thing, and some might need thyroid directly.

„In the present paper we show that serum copper levels are regulated by thyroid hormone, which stimulates the synthesis and the export of the hepatic copper-transport protein ceruloplasmin into the serum.“
—Serum copper as a novel biomarker for resistance to thyroid hormone - PubMed

A good calcium:phosphate ratio, sunlight, a low inflammatory diet and keeping endotoxin in check is important aswell.

 

[Korven]

Getting enough animal protein, anabolic steroids (I'm guessing non-aromatizable ones like DHT and Anavar are safer due to not converting into estrogen), getting sunshine and calcium in the diet, correcting hypothyroidism, weight-bearing exercise, de-stressing and lowering cortisol, avoiding PPIs, SSRIs, glucocorticoids and other toxic medication, avoiding inflammatory or allergenic foods like gluten.

Basically, all things that support healthy thyroid-driven anabolism and reduce catabolism caused by stress/inflammation.

 

[David PS]

Dried Plums/Prunes, A Functional Food That May Effectively Improve Bone Health

The Short-Term Effect of Prunes in Improving Bone in Men Osteoporosis is a major health concern in aging populations, where 54% of the U.S. population aged 50 and older have low bone mineral density (BMD). Increases in inflammation and oxidative stress play a major role in the development of...

raypeatforum.com

 

[David PS]

Promotion of Bone Formation by Fermented Soybean (Natto) Intake in Premenopausal Women

 

[David PS]

Easy exercises from an expert. The entire video is informative, but I linked to the recommended exercises. It needs to be watched on YouTube.

View: https://www.youtube.com/watch?v=Cd0YT-OV97c&t=1328s

 

[TheSir]

Increasing co2. Yogis have bones like steel after a ton of breathwork.

 

[David PS]

Increasing co2. Yogis have bones like steel after a ton of breathwork.

Increasing CO2 is definitely good for the bones. Some basic yoga poses have been shown to increase bone health.

Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss

Assess the effectiveness of selected yoga postures in raising bone mineral density (BMD).Ten-year study of 741 Internet-recruited volunteers comparing preyoga BMD changes with postyoga BMD changes.Dual-energy x-ray absorptiometric scans. Optional radiographs ...

www.ncbi.nlm.nih.gov

The “side effects” of yoga include better posture, improved balance, enhanced coordination, greater range of motion, higher strength, reduced levels of anxiety, and better gait.8–17 Improved posture directly addresses spinal fractures, while all of these documented benefits of yoga reduce the risk of falling, which is the main cause of all other osteoporotic fractures.8–17 The current study examines the proposition that yoga is a safe and effective means of preventing osteoporosis-related fracture.

 

[David PS]

Using a Biometric scale to infer changes in bone health over time. (N=1)

In December of 2014, I ordered a body fat scale. My intention was to establish a baseline for my muscle weight and fat weight. I recorded readings for all the various measurements on a spreadsheet which calculated my muscle to fat ratio. Body fat scales are reputed to be inaccurate for whatever...

raypeatforum.com

 

[cs3000]

silymarin milk thistle can replace the lactoferrin
accelerates fracture healing time and increases BMD Milk thistle: a future potential anti-osteoporotic and fracture healing agent - PubMed
similar to lactoferrin Osteoblastogenesis and osteoprotection enhanced by flavonolignan silibinin in osteoblasts and osteoclasts - PubMed

Antiosteoclastic Activity of Milk Thistle Extract after Ovariectomy to Suppress Estrogen Deficiency-Induced Osteoporosis

"Six major findings were extracted from this study. (1) MTE promoted bone-forming activity of osteoblasts and inhibited bone-degrading activity of osteoclasts"
(3)The levels of BMD and BMC diminished in OVX mice were enhanced and nearly restored by supplementing 10 mg/kg MTE or silibinin, as compared to those of sham-operated control mice.
(6) MTE and silibinin inhibited osteoclastic bone resorption through suppressing TRAP activity and cathepsin K induction in OVX mouse femora. Therefore, silibinin-containing MTE prevented bone loss induced by estrogen deficiency through promoting osteoblastogenesis and encumbering osteoclastogenesis. MTE rich in silibinin would be a potential alternative treatment for prevention of postmenopausal osteoporosis.

^ was administered orally, worked at low dose

50mg - 70mg silymarin human dose (low dose) assuming orally like the other one

Increasing co2. Yogis have bones like steel after a ton of breathwork.

Increasing CO2 is definitely good for the bones. Some basic yoga poses have been shown to increase bone health.

Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss

Assess the effectiveness of selected yoga postures in raising bone mineral density (BMD).Ten-year study of 741 Internet-recruited volunteers comparing preyoga BMD changes with postyoga BMD changes.Dual-energy x-ray absorptiometric scans. Optional radiographs ...

www.ncbi.nlm.nih.gov

hmm great effect for 12 minutes daily in older people thanks
3 days a week 60 minutes 4 months resistance training in older women = 3.4% / 6% increase in hip density. but no effects on the femur due to exercises used, Bone mineral density is increased after a 16-week resistance training intervention in elderly women with decreased muscle strength
hard to believe such big effects from just 7 minutes of poses that look weight bearing, but maybe thats all it takes to signal growth when its happening each day. (co2 would rise more in the other 60 minute study). assuming the results are legit yoga works much better

might try this pose 12 times

 

[David PS]

The effect of icariin on bone metabolism and its potential clinical application

A 24-month randomized double-blind placebo-controlled clinical trial reported that icariin was effective in preventing postmenopausal osteoporosis with relatively low side effects. In conclusion, icariin may represent a class of flavonoids with bone-promoting activity, which could be used as potential treatment of postmenopausal osteoporosis.