Rhonda Patrick: Over 65? Doing THIS Can Reverse Osteoporosis Naturally (supplement & exercise protocols)

Key Takeaways

• Do weight-bearing exercises like squats, deadlifts, rows, and jumping rope (multi-joint movements only). Avoid single-joint exercises like bicep curls.
• Get vitamin D tested and maintain levels at 40-60 ng/mL through supplementation if needed.
• Consume 1,200mg calcium daily primarily from Greek yogurt, oats, and dark leafy greens – supplement only to fill gaps.
• Take magnesium (300-500mg/day) – critical for vitamin D activation. Prioritize food sources (dark greens, nuts, seeds) then supplement with magnesium glycinate or MagnesiOm.
• Use creatine (10g/day) with resistance training for bone density synergy.

Supplements & Protocols Mentioned

• Vitamin D3: Dose to reach 40-60 ng/mL blood levels
• Calcium: 1,200mg/day (food-first approach)
• Vitamin K2: As insurance for calcium shuttling
• Magnesium: 300-500mg/day (magnesium glycinate at night or MagnesiOm blend)
• Creatine: 10g/day for bone benefits
• Collagen peptides: Potential minor bone benefit (primary skin benefits)

Notable Quotes

“Creatine alone isn’t going to improve your bone health. But you’ll get a synergy there with doing the weight-bearing exercises and adding the creatine.”

“Half the country is not getting enough magnesium… if you’re magnesium deficient, even if you’re supplementing with vitamin D3, the supplementation may not be doing anything.”

Bottom Line

Combine multi-joint resistance training with 10g creatine daily, optimize vitamin D and magnesium levels, and get 1,200mg calcium from food first to combat osteoporosis naturally.

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