Confused about which osteoporosis supplements actually work and which ones may be doing more harm than good? In this episode, we clear up the supplement confusion as Dr. Kim Millman returns to discuss the most important supplements for osteoporosis and the common mistakes people make when taking them.
From calcium forms to magnesium ratios, vitamin D optimization, vitamin K2, genistein, and protein, we clarify what supports bone health and what could increase cardiovascular risk. Dr. Millman explains the “calcium paradox,” why more calcium is not always better, and how to determine the right amount based on your lab values.
We also explore vitamin K’s role in directing calcium into bones (and out of arteries), research on genistein compared with Fosamax, and why adequate protein is essential to prevent sarcopenia and bone loss.
If you want evidence-based guidance on building stronger bones safely and effectively, this episode gives you exactly that.
“You really need to have enough protein to fuel your muscles. Without it, sufficient rebuilding is not possible.“
~ Dr. Kim Millman
In this episode:
[02:01] – Best forms of calcium or other minerals (and what to avoid)
[05:01] – The calcium paradox: how much calcium is too much?
[08:30] – Should you stop taking calcium if the CAC score is high?
[11:40] – Magnesium, zinc: types and correct ratios
[15:27] – Optimal vitamin D blood levels
[18:19] – Why vitamin K2 is essential for the bones
[24:45] – Genistein vs. Fosamax research
[30:22] – Protein, sarcopenia, and bone strength
[33:45] – Dr. Millman’s consults, courses, and bone health programs
Resources mentioned
– Restore & Rebuild: 100 Days to Healthier Bones – use coupon code HappyS26100 for $100 discount
– Certified Integrative Bone Health Practitioner Program
– Contact Dr. Millman’s office – (408) 218- 9301 and DrKim@TheMillmanClinic.com
– Get quality supplements at Margie’s Fullscript dispensary for a discounted price