Best Supplements for Bone Health

Did you know that your bones reach their maximum strength between the ages of 25 and 30 years old? After that, bone density gradually declines. This is a process you can’t feel or see, which is why many people aren’t aware it’s happening. 

Bones are continuously breaking down and rebuilding, but over time, the body can struggle to keep up with the natural cycle. That’s where the right foods and supplements can make a meaningful difference.

If you want to maintain strong bones and protect against age-related deterioration, these key nutrients can give you a head start on your long-term bone health.

10 Best Supplements for Bone Health

These 10 nutrients support strong bones and are available in food and supplement form: 

1. Calcium 

Calcium is the most essential mineral that your body requires for bones. You use it to build and maintain better bone density as you age. The human body uses and replaces calcium in the bones repeatedly, so it’s crucial to have calcium available for this process.  

When your body has insufficient calcium, it will leach it from your bones, slowly decreasing your bone density over time. Serum calcium in your basic metabolic panel (BMP) is not an accurate reflection of your calcium levels relative to dietary intake. When blood levels are insufficient, the body draws calcium from the bones over time, leaving them weaker. Calcium supplements may be useful when your body doesn’t get enough calcium from the foods you eat, such as dairy, leafy greens, bony seafood, or fortified products. It is best to get calcium from food sources; however, if you choose to take a supplement, split the dose for better absorption and take no more than 500 mg in one dose. Since it is widespread in foods, it may be best to keep supplement dosing minimal since calcium carbonate supplements have been linked to non-cancerous polyps in the colon. Calcium supplements are available in different forms, so it’s best to speak with your primary care physician or registered dietitian about which form and dosing is appropriate for you. 

2. Vitamin D 

Vitamin D is just as important to bone health because it allows your body to absorb calcium more effectively. If you don’t have enough vitamin D, your bones won’t get the support they need from the calcium you consume. Many adults, especially older adults, have low vitamin D levels because of factors such as aging, diet, geographic location, and reduced sunlight exposure. Vitamin D supplements help your bones absorb the calcium you consume. You may want to take a vitamin D supplement with vitamin K2, which is discussed in the vitamin K2 section below.

3. Vitamin K2 

Vitamin K2 helps osteocalcin, a protein in bone matrix, to achieve and maintain its structural integrity. Clinical studies have linked low dietary intake of vitamin K2 to bone loss and an increased risk of fractures in adults.

Supplementing with K2 makes calcium and vitamin D more effective and can help maintain bone quality and strength, as well as prevent bone loss, especially after menopause or in secondary osteoporosis.

4. Magnesium 

Magnesium is a subtle hero in the bone-building process. This mineral plays a supporting role for the enzymes that activate vitamin D, which is essential for calcium absorption. If magnesium levels drop, the blood will remove magnesium from the bones, leaving them weaker over time. Supplementing with magnesium may help, since most people don’t get enough magnesium from diet alone. Magnesium also plays a key role in muscle relaxation, nerve function, and overall bone mineralization. Magnesium supplements are available in many forms, so it is best to consult your primary care doctor or a registered dietitian before choosing the option that is best suited for you. 

5. Collagen 

Collagen forms the framework that provides bone strength and elasticity, and recent clinical trials have shown that supplementing specific collagen peptides helps increase bone mineral density (BMD) at the spine and femoral neck. 

Restoring collagen structure is important for preventing fractures and shock absorption to support the resilience of bones as we age. Collagen is also important for other connective tissues, such as tendons and ligaments.

6. Boron 

Boron supports bone health by helping the body use key minerals, such as calcium, magnesium, and vitamin D more effectively. It also influences hormone activity, including estrogen and vitamin D metabolism, both of which play important roles in maintaining healthy bones. 

By enhancing the body’s ability to utilize these nutrients, boron may also promote proper bone remodeling and contribute to improved bone density over time. Therefore, boron supplementation may be a valuable long-term support for overall skeletal health. 

7. Zinc

Zinc is important for collagen synthesis, the activity of bone-building cells, and bone mineralization. Sufficient zinc in the body contributes to a healthy balance of bone breakdown and formation, which is necessary to maintain bone density and strength. 

Zinc is found naturally in foods such as beef, chicken, beans, nuts, whole grains, and shellfish, particularly oysters. However, older adults often have difficulty getting enough zinc from diet alone; therefore, supplements may be a more reliable way to meet the recommended daily intake.

8. Omega-3 Fatty Acids 

Omega-3 fatty acids can positively impact bone density by decreasing inflammation that may impede remodeling and mineralization processes. Research shows omega-3s promote osteoblast activity, the bone-forming cells, and balance osteoclast activity, the bone-resorbing cells. 

Consistent supplementation with omega-3s is linked to increased bone strength, joint comfort, and mobility. Beyond bone health, omega-3s support heart and brain health, which can help delay age-related cardiovascular decline. If you do not eat seafood, seaplants, and certain nuts and seeds consistently, you will want to consider a supplement. 

9. Strontium 

Strontium supports bone strength by increasing osteoblast activity and decreasing osteoclast activity, which causes the breakdown of bones. Studies show that strontium ions are structurally similar to calcium and function through calcium-sensing receptors on bone cells to stimulate new bone formation and inhibit bone resorption. Strontium can be found in a variety of foods, depending on the soil content, such as cereals, grains, seafood, turkey, and drinking water. 

Strontium’s dual actions, both on osteoblasts and osteoclasts, complement other bone-health nutrients by supporting mineralization and structural integrity. More comprehensive research on strontium’s role in human health and dose optimization is needed at this time.   

10. Phosphorus

Phosphorus works alongside calcium to build and maintain strong, dense bones. It plays a central role in bone mineralization, the process of forming hydroxyapatite crystals that give your skeleton its hardness and structure. Adequate phosphorus levels encourage proper bone mineralization and healthy bone remodeling.

When your phosphorus levels are sufficient, bone turnover occurs as it should. In contrast, when phosphorus intake is too low, mineralization can be impaired, potentially leading to weaker, more fragile bones. 

Conclusion

Bone health involves a combination of nutrients that work together to maintain and support strong bones, including calcium, vitamin D, vitamin K2, collagen, boron, zinc, omega-3 fatty acids, strontium, and phosphorus. Regular supplementation with these nutrients may help slow age-related bone loss, improve bone strength and density, and reduce the risk of fractures and other bone health issues. However, taking excessive amounts of the best supplements for bone health can be harmful, so it’s important to consult with your primary care physician or your registered dietitian to determine the appropriate timing and dosage for your individual needs.