#21

And, I drink a lot whole milk… 2 big glasses after my workout. And, whenever I am thirsty… good habit.

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#22

Something doesn’t add up. It’s 2 gm per 4/5 standard teaspoon. So are there 4-5 standard teaspoons in your normal teaspoon? That’s more than a tablespoon. How can that be?

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#23

My 5 milliliter teaspoon is about 4 - 4,5 grams. So I take two teaspoons on the days I take taurine.

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#24

Congratulations :confetti_ball: and what about your testosterone replacement therapy what was the time you start it ? I saw somewhere that HRT reverse bone density loss too , so im thinking about that for my father.

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#25

I first started TRT five years ago…then after a year started rapamycin 4 years ago Great combo.

TRT and muscle resistance workouts certainly help my health… but those were stable for the past 4 years… so my osteopenia of 2 years ago was active despite those good benefits.

The turn around seems to be the taurine first and K2 & D3 Calcium supplement in addition.

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#26

Hahaha… forget the grams… was basing it off my creatine scoop… which is 7 grams.

I take. a full teaspoon every morning…As pictured. Quarter for size comparison. Seems to be enough…that’s all I am using.

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From AI… A creatine scoop is typically 5 grams, but the size can vary by brand.

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#27

Congratulations @Agetron I’m a big proponent of Taurine as well. I guess I should have done a DEXA baseline first.

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#28

A great result, well done!

Do you think the Creatine might be helping too? Ryker Black has a video on mega dosing Creatine for bone density and cognitive function. He’s now taking 15g per day (split into two equal doses).

https://youtu.be/WTDzPq90f0Y?si=Y74XlQywp9xrcCNc

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#29

I shall definitely increase my taurine, thanks for the post.

FWIW, the Z score is essentially where you rank compared to others of your age. You’ve gone from being worse off than others of your age to being the same. It will be interesting to see if you can improve or maintain from here. Fingers crossed that it happens.

To put it slightly differently, while maintaining the same z score would be better than moving down, maintaining the t score is the goal. :slight_smile:

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#30

FWIW, I looked up Creatine & found a comment:

Creatine can cause:

  • Weight gain, generally as lean body mass
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#31

You know - after watching your video - perhaps creatine has been helping more than just muscles. But the host says it takes a year of creatine and I have been dosing only 3-months. So maybe even more improvements when I take a DEXA in 2-years - insurance only covers it every 2-years and cost is about $700-800 dollars.

I take 5 grams creatine with taurine in my morning coffee. Then, I take 5 more grams in the evening before gym every other day. I definitely think creatine is a good supplement for maintaining muscle - maybe bone density too. Thanks!

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#32

Thanks Elizabeth - I appreciate the additional explanation. Nice!

I am doing creatine (3-months) with my taurine (one year) - but not as long. Thinking about increasing both as they are pretty cheap and easy to take in coffee - morning and evening.

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#33

Yes, I love both Taurine and Creatine too. As you say they’re so cheap it’s easy to incorporate for almost anyone. The only caveat I noted from the linked Mayo Clinic notes was that combining with coffee might reduce the efficacy of Creatine. So it might be better to take it separately or even just increase the dose a bit more if you like taking it like that. I know it dissolves a lot better in hot liquids.

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#34

My mom broke her hip at 60, so I bullied my doc to give me a bone density scan at 40 and it turned out my vit d levels were 10 and i was osteopenia, and even borderline osteoporosis.

I did gain some bone back after adding vit d. And felt better, too! It took another 16 years to be at the very earliest stages of osteoporosis. (Just had another dexa done and the last two years have not been kind). Just saying, there is hope that you won’t fall apart in just a couple years!!!

Do you by chance have a small frame? I have learned if you have small bones to begin with, your chances are much higher. I don’t know anyone with a smaller frame than I have, so that all tracks. I always say I have the wrists of a toddler!

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#35

@Agetron
I’m not being argumentative in the least, but I’m curious why you feel the taurine has done most of the heavy lifting and not the calcium/d/k?

I have just recently started to take 6gms of taurine a day and feel great, so I don’t need to be convinced, but I’m curious about the topic.

I’ve just started taking a little calcium, but with my heart disease, it makes me a nervous wreck! Also, I’m currently taking Blueprint vit k which has high levels of k and contains some other things I like. … eventually I’m going to find something new at a lower price point, so I appreciate everyone sharing what they are taking.

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#36

That makes sense… smaller frame… more bone weakness.

I see myself as middle … average guy… not small… but not thick … big. At 6 ft tall and 185 pounds
Shape… trapezoid. My avatar is actually me… hahaha!

https://images.app.goo.gl/HXVH9yJ97yEj3wZ37

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#37

I do have a smaller frame ( I think so anyway ) I can put my thumb and index finger around my wrist and and my middle finger and thumb around my ankle. Smaller frames means increase risk of osteoporosis? i didnt know that

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#38

Ha, or you just have freakishly long fingers :slight_smile: ! On that note, I just thought to measure mine for the first time. But wow, I can’t get my fingers around my ankles!

Depending on how tightly or not I pull the tape measure, my wrists are between 4 3/4 and 5 1/4 around

Smallest part above my ankle is 9 inches

How it was explained to me actually makes sense once you hear it…. If your bones are small to begin with, it is easier to break those than if they are twice as thick. And if you lose 10% of a tiny bone, it’s more prone to snapping like a twig than if you lose 10% of a ginormous bone. And that is why more women than men have it because, in general, women have smaller bones.

Eureka!

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#39

For you smaller framed members: Size of body frame – people with smaller frames are more prone to osteoporosis. Their bones are lighter and thinner. Conversely, a large frame is NOT a defense against the disease.

Link: Osteoporosis | Frequently Asked Questions.

Studies suggest that approximately one in two women and one in four men age 50 and older will break a bone due to osteoporosis.

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#40

My rational that taurine (K2 and D3 Calcium combo) has made the difference is that all the other good things for bone density, muscle resistance gym 6 years, TRT (5 years), rapamycin (4 years) and all my other supplements… made no difference in my 2022 T-Score. it was osteopenia at a minus -1.2

Then, after 1-year on Taurine (with 3-months creatine) my T-score reverses to .8 and .9 in Lumbar and Pelvis. Both now normal bone density. That’s why I think it is mostly Taurine. But… yeah D, K, Calcium and Magnesium probably helped too. Bottom line – anything to improve bone density and avoid osteoporosis is good in my supplement list.

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