The 6 Best Supplements for Bone Health

After the age of 50, 1 in 3 women will experience a fracture from thinning bones. Although osteoporosis is more common in women, it also affects 1 in 5 men. Nutrition and exercise play an important role in keeping bones healthy. 

But some people may not get enough vitamins and minerals from the foods they eat. And others may have a higher than average risk for fractures. In these cases, supplements may help improve bone strength. Here, we’ll look at six bone-health supplements that can help. 

1. Calcium

Most of the calcium in your body is stored in your bones. So getting enough of it — through food or supplements — helps keep your bones strong. 

Your body absorbs and uses calcium best through the foods that you eat. Especially if you get enough vitamin D, as well.

But you may not get enough calcium in your diet. Or you’re at higher risk for osteoporosis. Then, a healthcare professional may recommend a calcium supplement.

Recommended amount

The National Academy of Medicine recommends: 

• 1,000 mg of calcium daily up to age 50 years

• 1,200 mg of calcium daily after age 50 years

Food sources

Dairy products like milk, yogurt, and cheese contain the most calcium. Other food sources of calcium include:

• Leafy greens like kale, spinach, and collard greens

• Nuts and seeds 

• Calcium-fortified foods like some cereals, juices, and plant milks

• Beans and grains like chickpeas and quinoa

Supplements

Calcium supplements come in different forms. There’s no “best” kind, only what works best for you. For good absorption, each dose should only contain 500 mg to 600 mg of calcium. Some pros and cons of the two most popular forms of calcium supplement include calcium carbonate and calcium citrate. 

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• What are the early signs of osteoporosis? Osteoporosis usually doesn’t cause symptoms in the first stages of disease, which is why screening tests are so important.

• Your guide to calcium-rich foods: A nutritious diet plays a major role in bone health. Learn which foods deliver the most calcium — and how to boost your intake through everyday meals.

• Support your bones with healthy habits: If you are at risk for osteoporosis, learn how to build your movement routine to help protect your bone density over time.

Calcium carbonate

• May be less expensive

• Contains more calcium so you’ll take fewer tablets

• Best taken with meals

• May result in constipation or bloating

Calcium citrate

• Doesn’t need to be taken with food

• Less likely to cause gastrointestinal side effects

• Less calcium content

• May be more expensive 

Cautions and side effects

Some people who take calcium supplements may have an increased risk of heart attacks. The risk seems to be higher for people with chronic conditions like diabetes. Not all studies find the same level of risk. And people who get their daily calcium from their diet don’t have the same risks.

If you’re considering a calcium supplement:

• Don’t take more than the recommended amount of calcium for your age.

• Calcium supplements can interact with some medications. Tell a healthcare professional about all prescription and over-the-counter (OTC) medications you take. Don’t forget about vitamins, herbal remedies, and supplements.

• Have a conversation with your primary care provider about the specific risks and benefits of calcium supplements for you.

• Calcium supplements may have side effects that include constipation and kidney stones. 

• Calcium supplements are more effective when taken with vitamin D.

2. Vitamin D

Your body needs vitamin D to absorb enough calcium for strong bones. It may also improve muscle strength and balance. That can lower the risk of falls and fractures.

Your body makes vitamin D when your skin is exposed to sunlight. It’s also available in some foods. Still, some people don’t get enough vitamin D. And that may increase the risk of osteoporosis.

Recommended amount

The recommended dietary allowance (RDA) of vitamin D for adults is: 

• People ages 19 to 70 years: 600 IU (15 mcg) daily

• Adults over 70 years: 800 IU (20 mcg) daily

Some experts recommend a vitamin D intake of 1,000 IU daily for adults 50 years and older. And some health conditions and medications may increase the risk of low vitamin D levels. But most people shouldn’t take more than 4,000 IU daily unless it’s prescribed by a healthcare professional.

Food and sunlight

Sources of vitamin D include:

• Sunlight — for most people, about 20 minutes a day

• Fatty fish like salmon and trout

• Cow’s milk or plant-based milk with added vitamin D

• Fortified cereal, orange juice, and yogurt

• Mushrooms

Supplements

If your vitamin D levels are low, your healthcare team may prescribe a high dose of vitamin D to take once a week. Or they may recommend an OTC supplement that you take daily. 

For general bone health, vitamin D supplements might include:

• Vitamin D in the form of D2 or D3

• Vitamin D alone or in combination with minerals like calcium and magnesium

• Tablet, capsule, gummy, or liquid form

Cautions and side effects

Vitamin D supplements are safe for most people when taken at the recommended dosage. For most people, that shouldn’t be more than 4,000 IU a day. Too much vitamin D can lead to hypercalcemia, or too much calcium in the blood. That can lead to symptoms like:

• Confusion and weakness

• Vomiting and dehydration

• Kidney stones

3. Magnesium

Magnesium is another mineral that’s important for bone health — especially to strengthen the bones around the hip joint in older adults. With age, many people don’t consume or absorb enough magnesium — especially women after menopause. Not getting enough magnesium is a risk factor for osteoporosis.

Recommended amount

The recommended daily amount of magnesium is: 

• 420 mg every day for men over 30 years 

• 320 mg a day for women over 30 years

Food sources

Some good sources of magnesium in food include:

• Lentils and beans

• Soybeans and tofu

• Dark leafy greens like spinach and kale

• Nuts and seeds

• Milk and yogurt

• Fortified cereals

• Dark chocolate

Supplements

Older adults may be most at risk for not getting or absorbing enough magnesium from food sources. Some medications and health conditions also increase that risk. Magnesium supplements may come as:

• Tablets, liquids, or powders

• Part of a multivitamin

• Part of a bone-health supplement with other vitamins and minerals 

Most magnesium supplements contain 100 mg to 400 mg of magnesium per serving.

Cautions and side effects

Magnesium supplements are safe for most adults when taken at recommended dosages. The most common side effects are bloating, stomach upset, and diarrhea. Talk with your healthcare team first if you have lower kidney function. And review all the medications you take. A magnesium supplement could affect the absorption of some medications.

4. Vitamin K

Your body needs vitamin K to activate certain proteins that keep bones strong. Some studies show that vitamin K may strengthen the bones in the spine, and lower the risk of spine fractures after menopause. Vitamin K supplements seem to work best when people also get enough calcium and vitamin D.

Recommended amount

For adult men, the recommended dosage of vitamin K is 120 mcg daily. For women, it’s 90 mcg a day.

Food sources

There are many foods that are good sources of vitamin K. Some of the best include:

• Leafy green vegetables like collard greens, spinach, and kale

• Broccoli, Brussels sprouts, carrots, and okra

• Berries, figs, and pomegranates

• Cheese and milk, especially full-fat versions

• Nuts and seeds, especially cashews

• Olive oil

• Soybeans and soy products

• Eggs

Supplements

Vitamin K supplements may come in the forms K1 or K2, taken as:

• Vitamin K alone

• As part of a multivitamin

• Combined with a few other vitamins and minerals

Cautions and side effects

Vitamin K doesn’t cause side effects in most people. Sometimes, mild nausea or diarrhea can occur.

The most important interaction for vitamin K is with the blood thinner warfarin (Coumadin). Your healthcare team can guide you on how much vitamin K from foods or supplements is safe. Vitamin K doesn’t interact with other blood thinners like apixaban (Eliquis) or rivaroxaban (Xarelto).

5. Vitamin C

Many people think about vitamin C as a way to boost their immune system. But it turns out that it may help with bone health, too.

Lab studies show that vitamin C seems to help bone density. But there aren’t many human studies that look at the bone-health effects of vitamin C. One review did find that people who took in more vitamin C in their diet had a 33% lower risk of osteoporosis.

Recommended amount

The daily recommended amount of vitamin C for adults is:

• 90 mg a day for men

• 75 mg a day for women

And people who smoke should consume an extra 35 mg a day.

Food sources

Many foods are great sources of vitamin C, including:

• Fruits like oranges, strawberries, kiwi, pineapple, and cantaloupe

• Vegetables like red bell peppers, Brussels sprouts, broccoli, and red cabbage

• Fruit juices like orange, grapefruit, and tomato

Supplements

People who don’t get enough vitamin C in their diet — or people who smoke — may want to consider a supplement. Many supplements contain between 90 mg and 200 mg of vitamin C. But some can contain much higher doses. There are no health benefits in taking more than 400 mg a day. 

Cautions and side effects

Vitamin C doesn’t usually have side effects when taken at recommended dosages. But talk with a healthcare professional first if you have:

• Blood conditions like sickle cell anemia or thalassemia

• Hemochromatosis (iron overload)

• A history of kidney stones

Also, talk with a healthcare professional first if you take certain medications for attention-deficit hyperactivity disorder (ADHD), birth control, cholesterol, or blood thinners.

6. Collagen

Unlike the vitamins and minerals above, collagen is a type of protein. It makes up a big part of bones, muscles, and tendons, as well as skin and other organs in your body.

Minerals in your bones like calcium decrease with age. But so do proteins like collagen. And that can increase the risk of fractures.

Some studies find that replacing collagen with supplements can increase bone density, especially after menopause. Collagen can also help with muscle strength, which lowers the risk of falls.

Recommended amount

Unlike vitamins and minerals, there’s no recommended daily amount for collagen. For bone health, many studies find that 5 g a day is effective without causing side effects. 

Food sources

As a food source, collagen is only found in animal products. Some foods that contain the most collagen include:

• Bone broth

• Chicken and pork skin

• Beef

• Salmon and sardines

The downside is that many of these food sources are also high in saturated fat. And that can have negative health effects. 

Your body also makes its own collagen, although the process slows down with age. Some foods that can support your body in making collagen include:

• Beans, legumes, and fermented soy products

• Whole grains

• Dairy products and eggs

• Seaweed

Supplements

Collagen supplements come in powders, capsules, tablets, and gummies. They contain different types of collagen depending on the intended benefits. Hydrolyzed collagen and specific collagen peptides seem to best support bone health. Most come from animal sources including cows, pigs, and fish.

Cautions and side effects

There aren’t many side effects with collagen supplements at doses of 10 g or less. Some people may experience some gastrointestinal upset like nausea, gas, or heartburn.

Be sure to check the ingredients to avoid allergic reactions and align with your dietary preferences.

Collagen supplements don’t seem to interact with medications at typical doses. But supplements aren’t regulated in the same way that medications are. So there could be variations in ingredients or quality.

What else can you do to prevent bone loss?

Supplements are one way to support bone health, especially as you age. But they’re not right for everyone. And even if you do take supplements, there are other ways to keep your bones strong over time. More ways to prevent bone loss include:

• Eating lean protein, dairy products, and at least 5 servings of fruits and vegetables daily lowers the risk of fractures.  

• Limit caffeine to 1 or 2 servings per day.

• Add tea to your diet.

• Include weight-bearing exercises and strength training in your daily routine.

• Aim for a balanced weight that’s healthy for your body.

• Don’t smoke.

• If you drink alcohol, do so in moderation.

• Talk with your primary care provider about bone-health screening tests.

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Written by:

Anne Jacobson, MD, MPH

Anne Jacobson, MD, MPH has been a board-certified physician since 1999. She was a full-scope family physician (inpatient, outpatient, obstetrics, and office procedures) in the Cook County Ambulatory Health Network for 15 years.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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