A Question on Osteoporosis, Calcium Oxalate Kidney Stones and the Alkaline Paleo Program

A good question below and one close to my heart as my beloved has suffered with the same diseases.


Hello Cassie,

I was following an alkaline/paleo diet until I developed calcium oxalate  kidney stones and osteoporosis.

Many of the leafy greens contain high  oxalates and apparently animal protein leaches calcium from the bones. My Dr. has suggested I try eating low oxalate/high alkaline but that is easier  said than done. There are just so much confusing & contradictory info out  there, that I am at a standstill. I would welcome any suggestions you can  offer.

Thank you,



Hi Liz,

Funny you should mention osteoporosis because that’s the how I turned my husband, Ian,  finally onto the Alkaline Paleo diet for good. We found he had severe osteoporosis when he broke his ankle last year.   He had been vegetarian for 16 years and then alkaline for 12 years.  We also found out he had some kidney stones and arterial plaque.

Is meat really the problem?

The China Study, is often touted as the reason we should eat less meat because of it’s detrimental affect of bones. It turns out that the study shows that the  absolute opposite is true, that eating meat actually improved bone density in those that had a higher meat intake.

What I have found out was that the really big missing factor in our diet for so long was vitamin K2.

Vitamin K2 is critical for a healthy heart and skeletal system. Among other things, it helps shuttle calcium out of the arteries (where it contributes to plaque and kidney stone formation) and into the bones and teeth, where it rightfully belongs.

There’s a new book out called ”Vitamin K-2 and the Calcium Paradox” discussing this nutrient depth, but there is also  plenty of information on K2 online.

In a healthy gut with the right bacteria we can make a small amount of K2 ourselves, but if our gut is not healthy then no K2.

We can obtain vitamin K2 in grass fed meats, free range eggs, organ meats and especially in grass fed dairy butter, sheep butter and cheese is particularly high in K2.

Animals fed in feed lots on grains will not have any K2 left in their fatty meat or milk as they are unable to make it themselves without pasture. Pasture provides them with vitamin K1 which they can, unlike us,  convert to K2.  Sadly this deficiency does not show up in these animals as they don’t live long enough for it to become evident.

Vitamin K2 is not the same as vitamin K1, which is abundant in dark leafy greens.

The chief vegan source of K2 is natto—a (not-so-appetizing) fermented soybean product that contains K2-producing bacteria.



Why use Vitamin K2 MK-4 (Menaquinone) as a supplement and not MK-7?

Although vendors of MK-7 have done a study that shows MK-7 lasts longer in the body than MK-4 they have never published the a study to prove this assertion is true

Despite their assertions that MK-7 lasts longer in the body, plasma in rats shows  that MK-7 and MK-4 lasts for the same length of time in the body.

MK-4  has been found to activate two specific genes in osteoblast cells.  Osteoblasts build bone.   MK-4 has shown effects on bone tissue and MK-7 has not.

I also think it’s worth mentioning that MK-4 is the only form of vitamin K2 that’s been shown to reduce fracture risk in clinical trials and MK-4 is the only one that has been shown to prevent/reduce arterial calcification in rats up to this point.

Vitamin A, D and K2 work together for bone health

It is also important to make sure we have good levels of Vitamin D and A as they work in synergy with vitamins K  to keep our teeth and bones strong  If a vitamin D supplement is needed to boost levels only use the D3 variety of this vitamin.

Oxalates in Dark Leafy Greens (also in grains and legumes)

I wonder whether oxalates are really a problem once we get plenty of vitamin K2.  Without the free floating calcium in the bloodstream caused by the lack of vitamin K2 then will the stones form?  I highly doubt it.

I just  found out just then that it can neutralize oxalates with lemon juice.  So there you go, and I was just using it and olive oil as I liked it with my vegetables!


As for Ian, we are due to get a follow up Dexa Scan for his Osteoporosis in November when we get back from Europe.  So I will write about his success or lack of it when we get those results.  I am pretty darn confident though that we are definitely on the right track especially the fact we are no longer eating grains. Here’s a link from my blog which you might also like to read as it also relates to your question and the contribution grains make all Neolithic diseases (disease that have occurred since we started eating large amounts of grains)

Of course getting the gut healthy is one of the most important things to do to turning these Neolithic diseases around.

I hope all this has helped with you understanding and perhaps you might have some new information from me that contributes to your clarity around


Hello Cassie,

 Thank you so much for addressing my concerns.  I  have decided to stick with my alkaline/paleo diet, but to eat the high calcium content veggies in moderation (I would eats pounds of spinach & swiss chard).  I also just got some bloodwork results , and it shows I am severely deficient in vitamin D.  My plan is to take the D and K supplements along with others I have researched , watch my diet, and do lots of weight bearing exercises.  Hopefully my next scan will show some improvement and the kidney stones will not make a reappearance.  Your blog has been extremely helpful and reassuring, and fills me with confidence that I am on the right track.  Thank you for your dedication and hard work.
Best regards,
P.S.-  My older sister was just diagnosed with osteoporosis yesterday (while on Fosomax !!) – sending her to your blog ASAP!