Top 5 Foods You Need to Eat Every Day for Stronger Bones with Osteoporosis

[@sbell5702]

This was probably the easiest and most clearly explained video I've seen yet on what to eat and the daily requirements needed for navigating osteoporosis. I feel like I know exactly what to shop for and when to supplement without having to pay out of pocket for a dietician consult.

[@sarahmapes_bonebuildersystem]

It makes me so happy to hear how helpful you found this video. Food should be simple and we should be able to give our bodies what they need while enjoying our food experience❤

[@doloresg1582]

You communicate very well. Thanks for all your info. I'm 86 and started eating plant based 3 yrs ago. But I started taking vit D3, omega supplements 17 yrs ago as prescribed by a physician. My health is great.

[@sarahmapes_bonebuildersystem]

@@doloresg1582 Supplementing protein and vitamin D with what you are doing sounds like a great plan. It is wonderful that you are in great health❤️ I am glad you liked this video!

[@-Light599]

Thanks so much for your informative videos !❤

[@sarahmapes_bonebuildersystem]

I am so happy to hear that you are finding them helpful ❤

[@ElaineEvans-rm3nz]

Doctor I want to Thank You for all the help you are giving, you are much appreciated!❤

[@sarahmapes_bonebuildersystem]

I am glad you are finding this information helpful❤

[@lisasternenkind6467]

I lived 5 decades on the anthroposophical plant based diet. It almost killed me. But since I went all carnivore on Feb 25th in 2024, I am getting healthier every single day. If I drink supermarket milk, I seem to be lactose intolerant. But if I drink whole fresh milk, I'm perfectly fine. Kefir is great as well, as is parmesan or gouda. I meanwhile eat only meat from herbavore animals and wild caught fish. No more seed oils for me. I only use butter, clarified butter or ghee. And I eat lots of butter I also eat chicken eggs every day. I'm sooo nourished now, no more hungry, getting rid of all my autoimmune diseases, including Alopecia, Polyneuropathy, Neurodermitis, rheumatoid arthritis, etc. No more leaky gut syndrome, cramps, bloating, chronic diarrhea, nefritis, etc. Zero carbs plus all carnivore literally saved my life. ❤

[@sarahmapes_bonebuildersystem]

It is so interesting how eating different foods can make us feel so differently. I am so happy to hear that you are feeling better and your health is improving overall. That is such a wonderful thing to feel strong and healthy and free. I appreciate you sharing your experience❤

[@sheilakallil6356]

Thank you for the great information 👍🏼

[@sarahmapes_bonebuildersystem]

I am so glad you found this helpful❤

[@cmane6054]

Great information.. Thank you, Sarah

[@sarahmapes_bonebuildersystem]

It is so good to hear that the information in this video is helpful ❤

[@theresatomasello1843]

Your videos are so very helpful. I now feel optimistic about my diagnosis instead of feeling hopeless and depressed. Thank you for sharing your knowledge with us and supporting us. The established medical system simply and sadly does not address women’s (and men’s) bone health.

[@sarahmapes_bonebuildersystem]

It is good to hear that these videos are helpful❤ There is a lot to be optimistic about. There are so many things we can to do to improve bone health. I hope that the medical community will start sharing information about bone health. I think our medical system is set up to handle acute problems really well, but prevention less so. I hope over time prevention will become a greater part of the way medicine is practiced.

[@Clovelaurel]

I agree!

[@syld3843]

😊😊😊

[@Zobeida-ep2ku]

I truly & totally not only agree but I know that is a fact!

[@darnellehurd8986]

I appreciate these videos so much! It’s very disheartening and depressing to learn you have osteoporosis and you’re just sitting around waiting for a fracture. I’m 68 and did everything wrong both pre and post menopausal and I have -3.3 and -4 Dexa scan scores to prove it. I just didn’t have the needed good information to make better decisions . I didn’t feel fragile so to speak so I had no worries. I feel terrific health wise right now and grateful for that, but want to be proactive at improving. Information is empowering! Thank You!

[@sarahmapes_bonebuildersystem]

You are not alone in doing everything "wrong." That was me for many years before I realized what I needed to do. I am busy working on correcting course, so together we can work on improving our bone health and things truly can get better ❤

[@margaretwitt9450]

Thank you again, this gives me so much info on what I need and I am going to try to increase, these things..

[@sarahmapes_bonebuildersystem]

I am so happy to hear this information is helpful and that you have good foods to increase in your diet❤

[@delisa1603]

Hi, where can I find your smoothie recipe? Thanks. Your video was great!

[@karenbillingham2144]

Under the heading press the ‘…more’ - then you are taken to a Description section and press ‘…more’ and it expands, then scroll until you see a red thumbtack

[@sarahmapes_bonebuildersystem]

The recipe is in the description for the video, but I have just shared it below in this comment. Enjoy! Collagen/Protein-Boosting Smoothie Ingredients: 1 scoop collagen or protein powder (unflavored) 1 cup milk (or your favorite plant-based milk alternative) ½ cup plain Greek yogurt (or your favorite plant-based alternative) (Adds protein and probiotics for gut health.) ½ cup frozen mixed berries (blueberries, strawberries, or raspberries) ½ a banana 1 tsp chia seeds or flaxseeds ½ tsp vanilla extract 1-2 ice cubes Instructions: Add all ingredients into a blender. Blend on high until smooth and creamy. Pour into a glass, garnish with a few extra berries or a sprinkle of chia seeds, and enjoy!

[@LjubicaJankovska]

Thanks so much for your informative videos , You communicate with all of us very well . Now I know much better about my osteoporosis, About the Collagen/Protein-Boosting Smoothie when we add 1 tsp chia seeds or flaxseeds do we have to put them in the water to stay at list one hour ? Thanks in advance.

[@sarahmapes_bonebuildersystem]

@@LjubicaJankovska It will reduce the oxalates if you soak them first, but if you are in a hurry just add them in. Your body will still gain benefit from them. I am so happy to hear that this information is helpful for you ❤️

[@Healthnutritionstation-i5j]

Great content! I’ve recently started focusing more on my gut health and seeing the benefits. I love how you mentioned the role of probiotics - they’re a game changer!❤

[@sarahmapes_bonebuildersystem]

You are spot on that gut health is a game changer for better bone health. Having a healthy gut makes all the nutrients that we eat easier to digest and absorb meaning that our bodies get more of what they need. I am so glad you found this video helpful❤

[@mitzismith6818]

I've just found you and am gathering and looking at many of your videos for osteoporosis. I do not want to take Fosamax again. I want to continue to do things naturally. I love your style of education.

[@sarahmapes_bonebuildersystem]

I am so glad you are finding these videos helpful! There is a lot we can do naturally to improve bone health❤

[@TessaJones-hx3qj]

@@sarahmapes_bonebuildersystemhi Sarah, I just want to tell some of your viewers that I was told I had osteoporosis 3 years ago and have just had a further Dexa scan which showed I have osteopenia now. Which proves that if you exercise, eat the right foods and cut out the rubbish foods and drinks you can make improvements😊. I am determined never to get osteoporosis again. One thing I encourage people to eat is prunes daily, they improve your bone strength.

[@jezimahashim6724]

Very helpful infm. Thanks sarah

[@sarahmapes_bonebuildersystem]

@@jezimahashim6724 I am so glad you found this video helpful ❤️

[@pershebykauserhumayun2523]

Very informative! Thank you

[@sarahmapes_bonebuildersystem]

I am so glad you found this video informative ❤

[@donnaleroy1717]

You are the best.

[@sarahmapes_bonebuildersystem]

Thank you! I am so glad you found this video helpful ❤

[@cboy5oc]

I really liked that you addressed bioavailability! Also, I use blackstrap molasses to supplement calcium: 1 TBS per day adds about 191 mg or 16% (check the label) of daily calcium.

[@sarahmapes_bonebuildersystem]

@@cboy5oc I love the blackstrap molasses option. The tablespoon of molasses is a wonderful way to get an extra kick of calcium ❤️ Keep that going ❤️

[@AsfQwe-sp4rp]

Thank you for the informative videos You're the best

[@sarahmapes_bonebuildersystem]

I am so glad you are finding these videos informative and helpful❤

[@anitamurkes9511]

Great video ! Will totally implement it ! Thanks 🌸

[@sarahmapes_bonebuildersystem]

I am so glad the information in this video is helpful ❤

[@debr206]

Awesome video, as always. Please clarify: I need 1200 mg a day of calcium without wondering about per centage of bioavailability in that calcium source? I hope so… it would be a challenge for me to calculate bioavailability of calcium in my food to insure I’m getting the 1200 mg/day. I do know some bioavailability statistics but not for every kind of calcium-laden food I eat. Thank you for all you do for our osteoporosis community.

[@sarahmapes_bonebuildersystem]

The answer to this one is a bit nuanced. In general, if you are eating calcium rich foods that have fairly good bioavailability then calculating how much you get after considering bioavailability is not important to worry about. If you are primarily getting calcium from sources that are not generally bioavailable then considering bioavailability becomes more important. If you drink say three glasses of milk a day and then also have some greens like broccoli or Brussels sprouts, or Bok choy you are totally fine. If you are relying on almonds, tofu, and dark leafy greens for your calcium sources then it becomes more important to consider bioavailability. Does that help? Do you have more questions about this one? Feel free to ask more questions if you need to on this one❤

[@debr206]

@ thank you this helps. I am drinking mostly non dairy with calcium citrate if it’s added to that. Milk based yogurt or kefir daily serving. I seem to be unable to tolerate large quantities of cow’s milk- Ive tried every organic brand but continue to get digestive issues. I eat a lot of leafy greens every day, especially steamed bok choy Brussels, broccoli, and uncooked arugula. Calcium rich fruit like kiwi and oranges. Poultry, fish/salmon, shellfish, legumes and grains, pasta made from lentils or chickpeas. If I’m short on calcium that day, supplement with 250mg of calcium from ancestral supplements (trying to find the cleanest supplement possible). I tell ya, it’s hard to navigate. I’d hate to think I’m shorting my calcium intake after all this research. Your videos help so much!

[@sarahmapes_bonebuildersystem]

@@debr206 I wouldn't do dairy since it causes digestive issues. It is one of those things that really doesn't work for everyone. What you are doing sounds like a sound plan. You are working to get as much as you can from food sources. I would love to know what almond milk you are using if you are comfortable sharing. It sounds like you have found one that is considerably better than the average- that means kudos to your research! I like your approach to supplementing a small amount to reflect what your body actually needs. Keep doing what you are doing❤

[@debr206]

@ For almond milk it’s Orgain organic almond milk with tricalcium phosphate, but I also drink milkademia, Flax Plus, Eden Soy (no calcium there, just protein). I know these aren’t all perfect, but I consume only 1 cup daily. Truly I think the best source of calcium is A1 cows milk- if only I could drink it! I can tolerate the 1/3-2/3 c of yoghurt or kefir I consume. Everything is unsweetened/plain. Almond milk from Blanched skinned almonds is better than those that leave the skins on, and most commercially made almond milk is the whole almond. I even looked into a home recipe for almond milk with skinless almonds - it was very involved, and so I passed on that-but kudos to anyone who makes this recipe!

[@sarahmapes_bonebuildersystem]

@@debr206 I really appreciate you sharing your experience and what products you are finding most helpful. I am going to look them up specifically. There are many people who don't tolerate dairy well and having a list of resources to share with them is incredibly helpful. It is important to know what the nutritional information is for different products to piece things together... I know just what you mean about making almond milk and the skins... I have made my own almond milk, but I did it with the skins on. I sprouted the almonds and then blended everything together. It takes several days and is quite a project. I would consume the amount of yogurt that your body tolerates well and not overdo it. I would continue to use the blending of plant based milks that you are using. Sometimes the best option is to blend things together to get everything we need ❤

[@rolexk3de]

I just started weekly fosamax, is it ok to follow the guidelines in this video?

[@sarahmapes_bonebuildersystem]

Yes, absolutely! The lifestyle choices that I share on this channel are things that will be helpful both with and without medication. Going the medication route, eating in a way that supports bone health and adding bone building exercise will help give medication a boost and improve your bone quality❤

[@pappacicciafulham]

Thank you very much

[@sarahmapes_bonebuildersystem]

I am glad you found this video helpful ❤

[@quiltgirl0731]

Hello Sarah I recently read that vitamin k should be taken with vit d and calcium to make them more available in the bones instead of the arteries. I never knew this and was never told this by any doctor. Have you ever heard of this or have any knowledge of this? Enjoying your informative videos. Thank you!

[@sarahmapes_bonebuildersystem]

Yes, vitamin K2 helps get calcium into our bones and helps to reduce calcification of the arteries. It is a really good thing for bone health. It can interfere with blood clotting so if you ever find yourself taking blood thinners it is important to check with your doctor or pharmacist to make sure that it is compatible with vitamin k2. So, coming back to vitamin K2; look for either the Mk-4 or Mk-7 form. Both are good and contribute to better bone health. Mk-7 has a slightly longer half life so if you just take one form, then go for Mk-7. You also want to take somewhere between 100 and 200 mcg of vitamin K2 daily. It plays nicely with vitamin D since they are both fat soluble vitamins and can be taken at the same time as vitamin D3. Frequently vitamin D3 and Vitamin K2 are combined in the same supplement. This works as long as you are getting the right amount of both vitamins for your body. Vitamin D3 needs can vary based on how much you have stored individually. I hope that helps ❤

[@quiltgirl0731]

@sarahmapes_bonebuildersystem yes it does help very much thank you! Also I forgot to mention in my original message that I found your info on taking vitamin c for bone health very interesting. Who knew? I've always taken it as an antioxidant but never knew I was also helping my bones yay

[@sarahmapes_bonebuildersystem]

@ Antioxidants and helping bones is a great thing! I am so glad to hear it❤

[@AlejandraVoena]

Thank you ❤

[@sarahmapes_bonebuildersystem]

I am glad you found this video helpful❤

[@BBurns-vg9om]

Brilliant video,thank you from the UK. ❤

[@tyaljero]

excellent information, thank you for sharing! What do you think of MCT oil for added Omega 3's? Is there any downside to MCT oil? Also, is Gelatin Powder better, the same as, or not as beneficial compared to Collagen Powder? Thanks again for all your information.

[@sarahmapes_bonebuildersystem]

MCT has medium chain fats which are different form omega-3 fatty acids. If you are looking for additional omega-3 fatty acids try adding a fish oil or a flax-seed oil. MCT can help provide a quick boost of energy and help with weight management. In large amounts MCT oil can cause an upset tummy, but in small amounts it may be helpful for gut health. Gelatin powder is a form of collagen. It can be helpful for our guts. Overall it is less processed than most collagen powders which is a good thing. Both gelatin powder and collagen peptides are beneficial, but there is not wide spread scientific information about most of them at this point. The only collagen that is tested for better bone health is on that is called Fortibone. This is an ingredient that is found in a variety of different supplements. Anytime you see Fortibone as an ingredient the manufacturer is using the same formula. If you are considering a collagen for bone health I would look for one that has Fortibone in it. If you are just looking to add collagen or gelatin for general health benefits there is value in both of them❤

[@WendyYoung-b7g]

Thank you so much for your videos! What a wealth of usable information you provide! I am a 72 years old and was diagnosed with osteoporosis recently. I felt like it was a death sentence, but after listening to several of your videos, I a feeling much more hopeful. I do have a question though. I eat pretty healthily but do take a few supplements, including calcium and magnesium, both from algae sources. Do you know anything about these kinds of algae sourced supplements and what the bioavailability is for those? Should I take the same amount I would take if it was a regular calcium citrate supplement and magnesium supplement? Also, is it okay to take magnesium and calcium supplements together? (I have read otherwise.) I can't thank you enough for your expertise and guidance!

[@sarahmapes_bonebuildersystem]

@@WendyYoung-b7g Algae based supplements are considered to have good bioavailability. Some of them are carefully sourced and are high quality. The amount to take is the same for a citrate supplement and an algae based supplement. Calcium and magnesium are both minerals and if taken at the same time they compete for absorption. I often suggest taking calcium earlier in the day and taking magnesium at bedtime. ❤️

[@sarahmapes_bonebuildersystem]

@@WendyYoung-b7g One way to test out your calcium supplement for absorption is to place your supplement in a glass of vinegar and watch what it does for 30 minutes. If it dissolves well in the vinegar it will also likely absorb well in your stomach. I am so glad you are finding these videos helpful ❤️

[@deloreshepburn3771]

Loved, loved

[@sarahmapes_bonebuildersystem]

That makes me so happy to hear❤

[@TohEmmanuel-vy8sd]

Very Very Interesting

[@sarahmapes_bonebuildersystem]

I am glad it was interesting ❤

[@robinmarcus2407]

Greek Yogurt with blueberries and seeds. It’s almost desert.

[@sarahmapes_bonebuildersystem]

Yes, that sound delicious🥰

[@Youarewellandyourfamilyish]

thank you very much 🎉🎉

[@sarahmapes_bonebuildersystem]

I am so glad you found this video helpful ❤

[@semaaral2498]

Super video. Can’t thank more When I get up will check all your podcasts & treasure them. So happy to find you. The rest of the popular "Scientific" podcast owners must hear you🙄😂 They advise you 🌶️😉 not to eat meat there are 5 NeuGc in Beef more than another animal that causes diabetes other says for leaky gut, eat plant protein don't eat animal protein. Plus many other Real Doctors all have different opinions which I respect but obeying didn't help my hip pain. Scary.., Like something is pulling so scary & after most walkings. Then I can drink goat milk as I like. They said to stop drinking milk until I met your podcast. We all mostly grew up with a glass of milk daily. I've listened to them all & now I'm on the edge of breaking my hip but found you Thank the Lord. So thank you, can't thank you enough. Also OMAD diet I a follow so have to eat all these foods for 4/5 hrs in a day. To be honest it's enough. These foods you told on this podcast are my routine except Pak Choy. Afraid of its Cadmium content., if I can find English soil ones then can buy them. Thank you, Love the way you talk. Your podcasts aren't a waste of time & straight into that subject you dive into 👏👏👏 others yesterday listening to one drove me nuts. Never explained what the magic food to consume daily will be enough for us. I know his name is Dr Lee I think Chinese Gentleman, One of from the Medical schools he says he is from. I only accept Medical teaching Universities from the World. Sorry, not accepted Medical course programs so you can't call yourself A Doctor. Never mind. Your podcast is super & just for me Thank you. ✨💫🙏🌹 I'm 65 plus years old now & so scared of my hip that will cause me a problem. Besides vitamin D, you think Glusamine & Condorotine may help to build my bones? Thank you. I take others you‘ve mentioned, daily😚

[@sarahmapes_bonebuildersystem]

@@semaaral2498 I am so happy to hear that this information is helpful ❤️ It can be confusing and frustrating to hear all the different opinions about how we should eat and what we should do when what we need to do is individual and can be different from one person to the next. We need to eat foods that make is feel good, give us the nutrients we need, and that align with our food values ❤️

[@SallianneHines]

What about substances that bind the calcium so we can't absorb it, like phytates? In spinach, chocolate, etc. I can only tolerate limited dairy (goat cheese, 1/3 cup yogurt). And, is there a blood level of vitamin D that is ideal to aim for? I think mine was 39 at last test and my present doc seems to think that's fine. (I do get 2000/daily in my multi, but I live in the northern part of the US). My previous doc wanted my level closer to 70? My present osteoporosis guy wants me to take 5000/day, but I just saw an endocrinologist at Mayo for a second opinion and he said their studies are showing that supplementing more than 1000 or 2000/day is showing more brittleness in bone so increased fracture risk.

[@sarahmapes_bonebuildersystem]

Phytates and oxalates bind with calcium in the gut and make it difficult to get calcium from foods that have them. Spinach has so many oxalates that it is just not a good source of calcium. Kale once it has been cooked becomes a pretty good source, but spinach even cooked is not. There are oxalates in dark chocolate, but in general we are not trying to get calcium from chocolate so I wouldn't worry about oxalates in the dark chocolate. Unless you have kidney issues our bodies can handle dealing with oxalates- it is just important to know about them so that we can choose foods that are good sources of calcium. I totally get that limited dairy is important for you. I would stick to kefir or a good Greek yogurt in small quantities because you don't want to cause yourself digestive upset. It's not worth it... I would look and see if you can find a source to purchase sprouted almonds because the sprouting process will make the calcium in almonds more available. You might try cabbage especially Bok choy and see what you think of it. Cabbage is not full of oxalates and is a good source of calcium. Broccoli and Brussels sprouts are too. How do you do with tempeh? That could be another good source of calcium for you. Let's talk vitamin D. There is an ideal level to have in your blood. That amount is going to be somewhere between 50 and 70. At 39 you are in the functioning range which is why your current doctor isn't worried about it. We have to be at least at a 30 with vitamin D and we don't want to be above 100. The window in the middle is a really good place to be. I suspect that taking the 2000 IU daily that you are getting in your multi is a good amount for you to take. The vitamin D guidelines changed in August of this year to reflect current research which is showing that people do better with smaller but taken every day supplementation of vitamin D3. If you wanted to increase what you are taking because it is winter you might go up to about 3000 IU, but I would not go up as high as 5000 IU especially not without a doctor monitoring things carefully. I hope that helps ❤

[@SallianneHines]

@@sarahmapes_bonebuildersystem Thanks for your responses, very helpful. So if someone is drinking dairy milk for calcium, but they're drinking chocolate milk, they are likely not getting all the calcium, correct? So we also have to watch the combinations of food we eat together. Interesting about sprouted almonds. But I live in a rural area in central South Dakota so no source around here. I do enjoy cabbage and love broccoli. Tempeh is soy, isn't it? I also can't digest soy very well and so usually avoid it, even though I liked tofu. Thank you for the service you are providing to those of us on this osteoporosis path.

[@sarahmapes_bonebuildersystem]

@@SallianneHines Tempeh is a form of say. It is fermented and it is easier to digest than a lot of other soy products because of the fermentation, but you would have to experiment with it to know for sure... Some people that struggle with dairy can eat yogurt and some people find that yogurt is still a problem. The tempeh to other soy foods will be similar to dairy and yogurt. It might work and it might not. You are spot on about the chocolate milk. It gets to be a fun treat, but not a good source of calcium. What is interesting is that even though spinach is not a good source of calcium, if a person were to have spinach as part of a lasagna they wouldn't get calcium from the spinach, but they would still be able to get calcium from the cheese in the lasagna. I have lived in rural areas where it is difficult to get some foods. I know what you mean. It can get expensive to order things from online too... If you can get raw almonds, you could try it out yourself, but it is certainly easier to be able to just buy them... ❤❤❤

[@genevievebarker943]

​@@sarahmapes_bonebuildersystem Take with K2, so vit D calcium goes to bones, not blood. Magnesium also synergises with D3 + K2.

[@sarahmapes_bonebuildersystem]

@@genevievebarker943 Yes, that is a good plan❤

[@irmazoto9215]

Nuk kuptoj shume anglisht por mora vesh gjerat kryesore me te foluren gjithe miresi Doktoresha me tha mua kur bera Deksin ke premisa per osteoporoze mer pi keto kalciume dhe mos u lodh se do te keputen dy ruaza qe ne ate moment une jam me ankth se cdo me ndodhe Faleminderit❤

[@sarahmapes_bonebuildersystem]

I am so sorry to hear about your diagnosis. Know that you are not alone and there are things you can do to strengthen your spine❤

[@ahoritaHOY]

I'm so bummed that Costco discontinued unsweetened organic calcium-sulfate fortified soy milk! :( It really impossible to find a soy milk that is *not* fortified with calcium carbonate.

[@sarahmapes_bonebuildersystem]

I feel your pain with this one! I am so sorry that Costco did that! Let me know if you find another good one ❤

[@sophieamirian6726]

LIKED AND SUSCRIBED FOR MORE VIDEOS ❤ VERY IMPORTANT AND INFORMATIVE SUBJECT ❤ THANKS A MILLION FOR SHARING ❤

[@angeladavies]

Good video, also k2.

[@sarahmapes_bonebuildersystem]

Yes, K2 is also really helpful and important ❤

[@ShobhnaPatel-k2z]

O would like the calcium intake calculator

[@sarahmapes_bonebuildersystem]

Here is a link to the calcium calculator: www.osteoporosis.foundation/educational-hub/topic/calcium-calculator

[@bradmarshaallen6134]

I make my own yogurt with Belle &Bella Non-dairy starter powder with soy milk. The package says 0 calcium and the soy milk is 30 mg in 1 cup. So other than 9g of protein the yogurt I make is not a good source of calcium. Do I have that right?

[@sarahmapes_bonebuildersystem]

It sounds like from your package that you have that right. Soy is generally a good source of calcium and I am not sure why it isn't in this form. I am so impressed that you make your own yogurt though!!! I keep meaning to try that out myself, but I haven't yet. You might want to look for different starters for your yogurt, but keep making your own yogurt ❤

[@taherne21]

Great video, thank you. I never knew about the bioavailability of calcium. I thought I was doing great with the amount of calcium rich foods I eat but now, after considering bioavailability, it seems I’m probably only getting 300/400 mg of calcium a day instead of the 1200mg I thought I was getting

[@sarahmapes_bonebuildersystem]

I am glad to hear you found this video helpful❤ What type of foods are you consuming to get your calcium from? I ask because bioavailability becomes more of an issue when someone is trying to get their calcium from plant based sources that have much lower bioavailability. That takes more figuring and may take supplementing, but there is some built in wiggle room with the daily recommendations. The Untied States suggests 1200 mg of calcium but other countries some of them in Europe recommend closer to 900 mg of calcium per day.

[@taherne21]

Thank you. I take a mixture of dairy and vegetables (and nuts, seeds, whole grains). It’s a 100% whole foods diet.

[@sarahmapes_bonebuildersystem]

@@taherne21 You are getting good sources of calcium and it sounds like you are doing a wonderful job ❤

[@taherne21]

Thank you 😊

[@brendalowe3975]

My go to food for CA - eggshells.

[@sarahmapes_bonebuildersystem]

@@brendalowe3975 That is a good source ❤️

[@BBurns-vg9om]

Is it true eating 6 prunes a day is a good for Boron. To help bones. ❤

[@jchall2062]

Prunes also have k2 and potassium

[@Mysteriouslifearoundus]

Ok

[@catherineburbank3936]

Same!

[@gracehsiung6298]

Thanks for the comprehensive information on nutrition. I love salmon but am concerned with pollution (wild caught) and questionable farm-grown one. Could you recommend some reliable sources, wild-caught or farm-grown? Thanks.

[@sarahmapes_bonebuildersystem]

These are important things to be concerned about. On the canned fish side of things there is a brand called Wild Planet. Often with canned salmon there are bones in it which are fine to eat and they give the salmon a good amount of calcium which benefits bone health. Wild Planet's canned salmon has a version with bones. On the fresh fish side of things there is a company called Wild Alaskan Company that has strong ethical standards that delivers boxes of frozen fresh fish to your door. Check out these brands❤

[@paulaphillips7690]

You didn’t mention vitamin K2. This keeps the excess calcium from clogging your arteries. Also to take your vitamin D with fat as it is a fat soluble vitamin. Also you didn’t mention D3 specifically.

[@sarahmapes_bonebuildersystem]

You have a good understanding of what vitamin K2 in the Mk-7 form and vitamin D3 do. You are right on both counts. This video was focusing on foods to eat daily rather than supplements. I talked briefly about supplementing vitamin D because it is something many people need, but I was really focused on foods to eat with this video. Would it be helpful to do some supplement videos? I would be happy to do that❤

[@paulaphillips7690]

@@sarahmapes_bonebuildersystem Yes it would be helpful to many. If they are going to supplement, they should know the right combination and ratio of the vitamins and minerals for maximum absorption. I am glad you mentioned not to take more than 500 mg of calcium at a time.

[@stefk4767]

Thank you Sarah~ your videos are always so informative and inspiring~ I love chocolate but I’m really obsessed with oxalates. I stopped eating both spinach and almonds due to the high content~ I believe they have the highest levels of oxalates of any food source~~ however I am unable to completely give up chocolate ~ am I overthinking the oxalates? Also I eat bok choy and broccoli raw (is that ok)just about daily ~Thanks so much~ just love all of your videos thanks so much for sharing and caring

[@sarahmapes_bonebuildersystem]

Spinach and almonds are high in oxalates. I basically swap kale for anytime I would have used spinach these days... With almonds, if you eat sprouted almonds that will actually make the calcium available in them and way reduce the oxalates. You may be able to find sprouted almonds to buy. You can also try making them yourself. I have sprouted my own almonds before and it takes planning and a few days, but it isn't difficult to do and then afterwards you roast them in the oven at low temperature and they can become a delicious treat. Let's talk about the dark chocolate. Chocolate does have oxalates, but since we are not trying to get calcium from the chocolate it is okay that it has oxalates in it. Our bodies can handle oxalates unless we have kidney issues. It is just important to understand that the foods we eat that have oxalates in them are not good sources of calcium. They can still have other value though. Enjoy a bit of dark chocolate daily🍫 Bok choy and broccoli can both be eaten raw or cooked for bone health. They will have more vitamin C in their raw form. I personally eat both foods sometimes raw and sometimes cooked. ❤

[@stefk4767]

Thank you so much for taking the time to explain my concerns. You’re just a wealth of information and so kind to share your knowledge-I appreciate it immensely!

[@sarahmapes_bonebuildersystem]

@@stefk4767 Happy to share 🥰

[@talatubulus2288]

Goodness! I only just stumbled on your channel. Thank u for taking time to answer all questions raised.

[@sarahmapes_bonebuildersystem]

@@talatubulus2288 I am glad you found my channel! I want to help and do my best to answer questions❤

[@lindalemke2411]

Thank you so much for your commitment to helping people with bone loss. I like kefir for dairy calcium .

[@sarahmapes_bonebuildersystem]

I like kefir too. I am so glad you found this video helpful ❤

[@mitziemcelhaney1742]

How important is k2 supplementation?

[@sarahmapes_bonebuildersystem]

K2 supplementation can be really helpful. Vitamin K2 helps to get calcium into our bones and out of the bloodstream. It can actually help reduce calcification of the arteries. The right amount to supplement is between 100 and 200 mcg daily. One thing to be aware of with K2 is that it can cause issues with blood thinners so if you ever find yourself needing to take blood thinners, check with your doctor or the pharmacy to determine whether you can take vitamin k2 with blood thinners. I hope that helps ❤

[@mitziemcelhaney1742]

@@sarahmapes_bonebuildersystem Thank you so much! That is very helpful! 💓

[@Julievandewetering]

Where are the recipes for your smoothies?

[@sarahmapes_bonebuildersystem]

The recipe should be in the description for this video, but here is the recipe. Enjoy! Collagen/Protein-Boosting Smoothie Ingredients: 1 scoop collagen or protein powder (unflavored) (Supports collagen production and bone health directly.) 1 cup milk (or your favorite plant-based milk alternative) (Provides magnesium and calcium if fortified.) ½ cup plain Greek yogurt (or your favorite plant-based alternative) (Adds protein and probiotics for gut health.) ½ cup frozen mixed berries (blueberries, strawberries, or raspberries) (Rich in vitamin C to enhance natural collagen production.) ½ a banana (Adds natural sweetness and potassium.) 1 tsp chia seeds or flaxseeds (Adds omega-3s and magnesium.) ½ tsp vanilla extract (optional) (For a hint of sweetness and flavor.) 1-2 ice cubes (optional) (For a chilled, refreshing texture.) Instructions: Add all ingredients into a blender. Blend on high until smooth and creamy. Pour into a glass, garnish with a few extra berries or a sprinkle of chia seeds, and enjoy!

[@verdad1234]

TQ & NGL, I'm freaking out somewhat to learn about the *actual* bioavailability of the calcium I'm consuming. I'm plant-based and eat lots of fortified (calcium sulfate) soy products (milk & tofu) and count on them as heavy hitters toward my 1200 daily mg. I do supplement daily with 600 mg cal citrate and thought I was making up the dif with foods but now? Yikes. No matter, info is power & I thank you all same. So much to learn.

[@sarahmapes_bonebuildersystem]

Do you like tempeh? It has considerably more bioavailability. I believe nutrition can still work on a plant based diet. I like that you are taking 600 mg of calcium citrate, That is a good thing. My heart aligns with plant based eating. I am somewhere in between with my own diet. I consume dairy and eggs, but don't eat meat. You will get this figured out❤

[@verdad1234]

@@sarahmapes_bonebuildersystem Yes to Tempeh! :P TQ for the encouragement.

[@JaneJones-kl7dr]

Smoothie recipe please❤

[@sarahmapes_bonebuildersystem]

Let me know what you think❤ Collagen/Protein-Boosting Smoothie Ingredients: 1 scoop collagen or protein powder (unflavored) (Supports collagen production and bone health directly.) 1 cup milk (or your favorite plant-based milk alternative) (Provides magnesium and calcium if fortified.) ½ cup plain Greek yogurt (or your favorite plant-based alternative) (Adds protein and probiotics for gut health.) ½ cup frozen mixed berries (blueberries, strawberries, or raspberries) (Rich in vitamin C to enhance natural collagen production.) ½ a banana (Adds natural sweetness and potassium.) 1 tsp chia seeds or flaxseeds (Adds omega-3s and magnesium.) ½ tsp vanilla extract (optional) (For a hint of sweetness and flavor.) 1-2 ice cubes (optional) (For a chilled, refreshing texture.) Instructions: Add all ingredients into a blender. Blend on high until smooth and creamy. Pour into a glass, garnish with a few extra berries or a sprinkle of chia seeds, and enjoy!

[@daysoftheboo]

Dairy grains beans those are definitely staple foods that I eat everyday, I know a variety is good but I mostly stick to the same fruits and vegetables everyday because of the cost But I will say brussel sprouts are my favorite veggie I don't mind eating those everyday But sometimes it's hard to eat a variety because produce is getting more expensive That's a horrible shame that cheese doesn't have vitamin D?? I eat cheese everyday But I don't eat eggs fish and everyday that's terrible to know because I thought I was getting vitamin d from cheese But I hope despite not being able to eat a huge variety of food I hope I'm still doing good 🙏🏻

[@sarahmapes_bonebuildersystem]

It is really sad about cheese. I feel that way myself about cheese. It would be nice if vitamin D was supplemented in all dairy products, but it unfortunately is not. Milk is the only dairy product that has vitamin D added to it. I know what you mean about the cost of food and produce. Every week I look around for what is the least expensive. It can be really frustrating to buy a variety of produce with prices the way they are currently. I think we just do the best we can and don't worry about what we can't do. Stress doesn't help anything so do the best you can with what you have to work with❤

[@daysoftheboo]

@sarahmapes_bonebuildersystem But isn't cottage cheese fortified with vitamin D? Only on cottage cheese containers on the nutrition label it does say that it has like 8% or 10% vitamin D, but not on other cheeses like mozzarella gouda or cheddar cheese not even goat cheese says vitamin D on the label I do eat cottage cheese but it doesn't make sense why the good quality cheese doesn't have vitamin D that's not fair! Also my local health food store where I normally buy my osteoporosis supplements I've noticed they're getting higher in prices too! I don't know what I'm going to do I don't want to cut back on any of my supplements Are there any osteoporosis supplements that are not as important that we can easily get through food?? I think vitamin D3 might be one of those that I can't get through food alone because I don't need fish and eggs everyday I do drink milk but I don't drink as much milk to where I can get the daily value amount because I track calories too I don't want to go over my calories ☹️

[@sarahmapes_bonebuildersystem]

@@daysoftheboo If you have found a really good cottage cheese that is fortified share what you are eating! I need to buy that one... I am sorry about supplement and grocery prices going up. It is incredibly frustrating. I would prioritize vitamin D3 and K2 on the supplement front. It is important to make sure that you are getting enough calcium and that is one that is better done through food if possible. If not calcium citrate is a good choice. From there on down the list, magnesium, but it is available in so many food sources you may not need to supplement that one. The other supplement to really consider is a good probiotic because that will help you to better absorb all the nutrients you consume whether through food or supplements. I hope that helps❤

[@daysoftheboo]

@sarahmapes_bonebuildersystem so vitamin K2 vitamin D3 are the most important supplements to continue purchasing and a probiotic? There's so many probiotic supplements which one would be the best one? I've heard that some of them die in your stomach but which probiotic supplements are the ones that die in the stomach?? Oh I hope the prices on my vitamin K2 and D3 don't go up, I shop at my local mom-and-pop health food store they're increasing the prices on everything, so far they haven't increased the price on my K2 D3 but I hope they don't,, Knudsen and Daisy brand cottage cheese have vitamin D at least that's what it says on the nutritional label

[@sueh4558]

Can i build bone after being diagnosed as having osteopenia?

[@sarahmapes_bonebuildersystem]

Yes, you can build bone after being diagnosed with osteopenia. I encourage you to work on improving things now. Hopefully osteoporosis will never develop if you are proactive about improving your bone health now❤

[@sueh4558]

@sarahmapes_bonebuildersystem thanks I've been trying to rebound since I heard it helps. My mom had osteoporosis so wondering if I will get it anyhow since it's hereditary.

[@sarahmapes_bonebuildersystem]

@@sueh4558 It is hard to know how the gene pool will stack up exactly. You might get it, but doing the lifestyle things will reduce fracture risk and help you have higher quality bones even if you do get it. I am keeping my fingers crossed that you don't get it🤞

[@geraldinetoughey9622]

​@@sueh4558jumping up and down 100 times every day helps. I tried it and it worked.

[@rodolfodiazbaeza4073]

How much time after eating calcium rich foods can one eat fitites without inhibiting calcium absorption? Thank you i follow your videos they are clear and easy to remember.❤

[@carolynking6874]

Just get to naming the foods for bones!!!😳 2:04

[@sarahmapes_bonebuildersystem]

I am educating along the way. If you would like a list go look for it on Google rather than watching a video.

[@JohnMcCW41]

Another very good, helpful video. I would also add sources of vitamin K2 and iodine. Thanks for all you do!

[@sarahmapes_bonebuildersystem]

K2 is a great addition and iodine can be helpful if people are not eating foods with iodine. Nutrition can become a large discussion and it is my hope to bring more information to this channel. I just can't cover it all at once... we could be here for hours 😃Your additions are great!

[@JohnMcCW41]

@@sarahmapes_bonebuildersystem I agree. Please don't misunderstand me. I have spent months researching nutrition and how it might have contributed to my late wife's rapid health decline, and I'm convinced K2 and iodine played critical rolls in the degradation of her vertebrae. You do an excellent job of presenting important information in your short videos. Keep it that way. Happy Thanksgiving!

[@sarahmapes_bonebuildersystem]

@@JohnMcCW41 I hope you have a Happy Thanksgiving too!!!

[@kaseyberg4022]

Does caffeine from coffee warm our bones?

[@sarahmapes_bonebuildersystem]

Caffeine from coffee can slightly decrease calcium absorption in our guts. For bone health in general it is best to drink coffee in moderation. Try to limit things to 1-2 cups of coffee per day. ❤

[@elanadabkowski999]

I have kidney stones so foods become tricky! Calcium supplements are no good for kidney stones! So much diff foods are also bad!

[@sarahmapes_bonebuildersystem]

You are right that food can become a tricky thing with kidney stones. Has your doctor talked to you about avoiding high oxalate foods with kidney stones? If not you probably want to look at low oxalate diets❤

[@argyropikou6813]

We need more magnesium, vit D3 +K2 better than calcium!!

[@sarahmapes_bonebuildersystem]

I think we need it all ❤

[@ClaireCarpenter-mu4wt]

How much Magnesium per day?

[@sarahmapes_bonebuildersystem]

The general guidelines for magnesium are to consume somewhere between 350 and 400 mg per day. If someone really struggles with constipation or if they have difficulty absorbing magnesium then a higher dose may be helpful up to about 800 mg per day. It is best to increase the amount of magnesium slowly to see how your body does with it.❤

[@kathylevy8564]

What type of magnesium should you take? Been hearing different things.

[@sarahmapes_bonebuildersystem]

@@kathylevy8564 There are a couple of really good forms of magnesium that absorb well in our bodies. Those forms are magnesium glycinate and magnesium citrate. The forms to really avoid include magnesium oxide, magnesium carbonate, and magnesium sulfate. I hope that helps❤

[@laurar9748]

Dairy is a problem for the animals who are unfortunate enough to be enslaved in the dairy industry. Cows are kept impregnated and male calves are slaughtered. Dairy is death. It’s not easier to be vegan. But I don’t mind the extra work to be a more compassionate empathetic human being. Just had a REMS that said my trabecular bone is very high quality. Exercise is also extremely important. And I also have a whole body LIV machine.

[@sarahmapes_bonebuildersystem]

It is very sad the way many animals are treated. IT makes my heart ache. I understand why many people choose to avoid it all together to stay away from any form of animal abuse. I have a friend who has two cows on her property and chickens because she does not want to contribute to any animal abuse. I have had the opportunity to help her milk them. We can't all have cows in our back yard though... I am careful about the products that I buy and from where they are sourced. I do consume dairy, but I respect your perspective and food values.❤

[@carolynking6874]

Oooooh I soooo wish utubers wouldn't yak yak yak soooo much😭

[@sarahmapes_bonebuildersystem]

I am sorry that you did not find the video helpful. It is my goal to educate people about why certain foods are important for better bone health. If you would prefer a quick list of foods that are recommended for bone health I am sure you can find that with a simple Google search.

[@annettecarroll3115]

.

[@carolynking6874]

Just name the Foods good for bones!!!!!!! Please!!!!!!!!

[@sarahmapes_bonebuildersystem]

I am sorry you did not find this video helpful. It is my goal to educate why these foods are important for bone health.

[@gabrielaedthofer9230]

BEWARE of Superfoods that contain lots of Oxalates !!!!

[@sandrafrancis3631]

Great video....but I'm wondering if you only get 100mg of calcium from one cup of milk how do you get 1,200mg per day!? 🤔 you didn't mention cheese? What about things like chickpeas and seeds? Hummus must be quite high in calcium? I would like to have seen what and how much you what have to eat per day to get 1,200mg of calcium? Here in the UK I think it's only 700mg recommended..? I'm 70 years old and have just been told I have Osteoporosis, like yesterday! I was a bit shocked! I asked my doctor if I could have a bone scan because I just wanted to know how my bonds where doing. I didn't expect to be told you have Osteoporosis!😮! Why isn't all women tested at say 60years old ,if I hadn't asked for a scan I wouldn't know now! I think that is so bad! Thanks for your video anyway.😊👍🙏🦴

[@sarahmapes_bonebuildersystem]

I am so sorry to hear about your diagnosis! That can feel overwhelming and when you start looking at all the information out there even more so... Know that this can get better❤ The guidelines for how much calcium to consume are different in different countries. I live in the US and ours is 1200. I think ours suggests a higher amount than our bodies actually need, but hopefully that provides some leeway for bioavailability. Cheeses can be a wonderful source for calcium if your body can do dairy. Chickpeas are actually a pretty good source of calcium. They do have oxalates that bind with calcium reducing some of the calcium, but they are relatively low in oxalates. For a standard 1-cup serving of cooked chickpeas (164 g), there is about 80-85 mg of calcium. Please keep reaching out with questions as they come up and I will do my best to get to them❤

[@sandrafrancis3631]

@sarahmapes_bonebuildersystem Thanks! It was a bit of a shock to hear I have Osteoporosis! Only last Friday I was told and I've learnt so much about it since then. Doc wanted me to take meds or suggested it but have since changed my mind and will try diet and exercise. I eat tons of hummus so that must add to my calcium intake. Being Vegan for nearly 8 years didn't help me, I did take vitamin D everyday but maybe didn't get enough calcium and with Chronic fatigue I didn't get enough exercise most of the time. Just enrolled for a light weights lifting class to get me started of that and trying to do more exercises and walking. Thanks for your help I learnt a lot from your videos! I'm taking vitamin D vitamin K2 and eating foods rich in calcium. I'll see in a year or two if it helps!?? All the best! 🙂🧡👍🦴💪

[@sarahmapes_bonebuildersystem]

@@sandrafrancis3631 Taking the vitamin D that you did was a really good thing. I think it is really easy to make mistakes with food thinking that we are eating healthy- I have personally done that for years and am working really hard at making sure that I get what I am supposed to. I have a large container of hummus in mu fridge right now! We can eat our hummus together in different countries🥰 I think the weights class you are signed up for is a really good thing❣As you go along this journey of improving bone health please reach out with questions as they occur to you❤

[@sandrafrancis3631]

@sarahmapes_bonebuildersystem Thanks again! I agree with what you said about food. I also use to eat tons of spinach thinking I was being really healthy, but in fact it blocks calcium absorbing, as you know ! I feel better off eating oilly fish some diary and and egg now and than plus plenty of veg grains etc but will leave spinach out and switch to Bok Choy instead! I'll keep watching your videos and keep intouch! 🙂👍🦴

[@sarahmapes_bonebuildersystem]

@@sandrafrancis3631 I used to eat a vegetarian diet but have found I feel better eating really similarly to what you are doing. I had a conversation with my mom about spinach just yesterday. Bok choy is a wonderful option and it sounds like you are on a really good path for yourself with food now❤

[@cherylpayne1376]

I drink unsweetened almond milk, it says its 50% more calcium than regular milk, so should i drink whole milk.

[@sarahmapes_bonebuildersystem]

This is somewhat complicated. Here goes: So, if your unsweetened almond milk is fortified with both calcium carbonate and vitamin D, the larger amount of calcium may make it commensurate with what you would get calcium wise form a glass of cow's milk thanks to the vitamin D and the larger amount of calcium to compensate for the calcium carbonate not being as easy to digest as other forms of calcium. It is not going to have the same amount of protein that cow's milk will have, so that is just something to keep in mind. Regarding whether or not you should drink whole milk, I am assuming you mean cow's milk here? That is a whole other milk soap box- if you are able to drink milk that has not been homogenized then whole milk is a good option, but if the milk that you drink has been homogenized then whole milk is not a good option because our bodies can not break down the fat from the homogenization process. How does you body do with cow's milk? Do you digest it properly and does it align with your food values? There are a lot of things to consider when you are choosing what type of milk to consume. I hope this helped answer your question. Please follow up if you have other questions ❤

[@JanaWestMusic]

Very helpful. Thank you!

[@sarahmapes_bonebuildersystem]

I am so glad this is helpful ❤