Tai chi. A systematic review grouping 7 randomized clinical studies, and including 1 people, was published in 972²⁷. The authors conclude that tai chi can reduce falls or the risk of falls in elderly over 60 years old. However, to be effective, tai chi must be practiced regularly. The preventive effect is less marked in very old or frail people.

 Ipriflavone. Data from a large number of clinical trials show that ipriflavone, taken with a calcium supplement 1 mg, can prevent osteoporosis in postmenopausal women^10-12 . It also appears to be able to slow or reverse bone loss in people with osteoporosis, including when it is caused by certain diseases.

Dosage

Take 600 mg per day, in 2 or 3 divided doses, in combination with a supplement of 1 mg of calcium.

Caution

Although ipriflavone is available over the counter in North America, its use requires the monitoring of a healthcare professional due to its possible immunosuppressive effects in some people. See the Ipriflavone sheet.

 Vitamine K. Epidemiological studies have found a link between low dietary vitamin K intake and reduced bone density, as well as a higher risk of fractures^14-16 . Most of these studies were done in Japan. The results are promising, but must be confirmed by tests carried out with Western women.

Dosage

There are insufficient data to suggest a therapeutic dosage. In a few studies with western subjects, 200 µg to 1 µg (000 mg) of vitamin K1 have been used per day. In trials in Japan, 1 mg of vitamin K45 was frequently used per day (a very high dose).

 Bore. The results of 3 preliminary studies in postmenopausal women (30 subjects in all) indicate that taking boron supplements can improve calcium absorption and thus reduce the loss of bone density^17-19 .

 Collagen. Taking collagen may increase and prolong the beneficial effect on bone mass of calcitonin, a hormone commonly prescribed to counter bone loss²⁰. This hypothesis is based on a clinical trial conducted on 108 postmenopausal women suffering from osteoporosis.

 DHEA. Dehydroepiandrosterone (DHEA) is an anabolic steroid hormone that the adrenal glands of humans and some higher primates synthesize from cholesterol. With age, the body produces less and less. The few studies done so far suggest that taking DHEA in supplement form can help maintain bone mass. See the DHEA file.

 Linseed. The usefulness of flaxseeds in countering the bone loss that occurs during menopause has been investigated, but the results are, on the whole, inconclusive.^21-24 .

 Magnesium. Research has found an association between magnesium intake (from foods and supplements) and bone density²⁵. They suggest that magnesium deficiency contributes to osteoporosis²⁶. However, clinical studies of the effects of taking supplements are scarce.

 Soya (isoflavones). The role of isoflavones in preventing osteoporosis is still very controversial. If the epidemiological data show a correlation between dietary intake of isoflavones and bone density, the beneficial effect would be exerted especially at the time of premenopause and shortly after menopause. The variability of research protocols, the number of subjects and the duration of the studies makes it difficult to interpret the results.

 Red clover (Trifolium pratense). Red clover isoflavones appear to be able to reduce bone mineral density loss in perimenopausal and postmenopausal women^28-30 . These promising results will need to be confirmed by further studies.

 Horsetail (Equisetum arvense). Traditionally, the aerial parts of this plant have been used to prevent bone loss, or to aid in the healing of sprains or fractures. In Italy, the Osteosil® Calcium supplement, which contains calcium and horsetail, is used to treat osteoporosis and fractures.

Dosage

Consult the Horsetail fact sheet.