If Osteoporosis runs in your family/Vitamins etc

[Lululu22]

I’m curious really. There’s history of maternal osteoporosis in my family and I’d like to do all I can to minimise my chances of getting it. GP says I will get a bone density scan as soon as I show signs of menopause but either I’m flying through it without a care or haven’t got there yet, despite being early 50’s.

I know regular exercise is recommended and will admit to being a lazy slob but am planning on trying the C25K as a starting point. Anyone else in this position, are you taking any supplements? If so, would you mind sharing what you take and the benefits. I do try to remember to spray Vit D but it sounds as if I’d be better off with a Vit D3 and K2 mix. What about calcium or magnesium? My diet is okay, not perfect but not a disaster either.

Interested in what, if anything, anyone in a similar position does.

I’m 38 and already had signs of OP at the age of 30 (thinking of my lumber spine), as the time I was in a lot of pain but since going to the gym and keeping fit I have not had any more issue with my back. I’m a little worried now because I’m not exercising as much and my body is starting to ache, I need to start taking care of myself. I should be taking vitamins but I’m not, I’m told magnesium is important so I try and eat foods that contain it. My DF was diagnosed with OP in his 30’s.

I'm in the same boat and have been running (if you can call it that) for a couple of years. I started off with c25k for the same reason.

I would get your iron and B12 checked. I have pernicious anemia and long term iron deficiency is also a cause of osteoporosis. I know my mum and nan were always anemic too.

My vitamin D is deficient and I have been taking D3 1000 iu, so I have upped to 4000. My thyroid is borderline and getting it checked every 6 months.

I've finally found a good GP and been referred to gastroenterology to see if there is an underlying gut issue.

As a professional I would advise increasing calcium intake and take vitamin D supplement with orange juice.

Weight bearing exercise like couch to 5k is ideal

This is what we know so far

@barebetty can I ask you a question- sounds like you are knowledgeable! I had a work medical recently and my blood tests showed a calcium level of 2.1 which I think is only 0.1 above what would be classified as 'low'
Do I need to start calcium supplements? I run and take a ton of vitamins (although not sure whether any have calcium in!). I'm late 30s

I’m taking iron too at the moment due to my iron levels being low (borderline low). I will be looking into vitamin D.

Sorry I can't answer that - I'm not that knowledgeable

Yes I am 43 with a history on both sides of the family. I take Calichews which are calcium and Vit D. Endo recommended. You can buy them in a chemist.

Sorry endo is endocrinologist I see her for other reasons. I get a bone density scan every 5 years.

I started HRT around the start of menopause at 53. I'm still on it 10 years later and plan to stay on it as its been shown to help.

@barebetty 😂 no worries!

You can get some good advice from the Royal Osteoporosis Society helpline or their website.There are plenty of supplements on the market, but you should also look at foods containing calcium, vitamin D and magnesium. Weight-bearing exercise (including walking, running etc) is good for building up bone density.

Thanks for all the replies and sorry there are others in the same boat or who have already developed it. That’s interesting about the orange @barebetty but makes sense. Just browsing Holland & Barrett etc now, looking at their supplements. Hard to know what strength to look for - with Vit D, I guess the stronger the better (4000iu?) but does anyone have any knowledge of calcium strengths (seems to be 500mg as pretty standard) and whether it’s worth trying to include K2?

I guess we’re lucky to have access to knowledge that our Mothers and Grandmas didn’t have and can benefit from the research and take preventative steps.