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?
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?
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