Bone Strength
Support strong bones with key minerals.
Strong bones come from weight-bearing exercise plus adequate calcium, vitamin D, and protein over a lifetime. These supply the key nutrients bones depend on.
What to look for
The vitamin and mineral partners that keep bones strong.
What the research supports
Recommended supplements
- Vitamin D3Helps your body absorb calcium. Most useful for people who are deficient or at risk; taken with calcium, it supports bone health.
- Vitamin K2Helps direct calcium into bone. A meta-analysis found it supported bone density in postmenopausal osteoporosis.
- Calcium + MagnesiumThe primary mineral building blocks of bone. A National Osteoporosis Foundation meta-analysis found calcium plus vitamin D reduced fracture risk, and higher magnesium intake is linked to better bone density.
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Things to keep in mind
Aim to meet calcium needs from food first; very high calcium supplements aren't better and may carry risks. If you have osteoporosis or a fracture history, coordinate with your provider.
Educational information only. These statements have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before starting any supplement.
References
Recommendations on this page are informed by published research. This is educational information, not medical advice.
- Weaver CM, Alexander DD, Boushey CJ, et al. Calcium plus vitamin D supplementation and risk of fractures: an updated meta-analysis from the National Osteoporosis Foundation. Osteoporos Int. 2016;27(1):367-376. View study →Note: Supports calcium and vitamin D taken together; more recent trials of vitamin D alone in general populations show little benefit, so the effect is clearest for the combination in older or at-risk adults.
- Ma ML, Ma ZJ, He YL, et al. Efficacy of vitamin K2 in the prevention and treatment of postmenopausal osteoporosis: A systematic review and meta-analysis of randomized controlled trials. Front Public Health. 2022;10:979649. View study →
- Groenendijk I, van Delft M, Versloot P, et al. Impact of magnesium on bone health in older adults: A systematic review and meta-analysis. Bone. 2022;154:116233. View study →Note: Higher magnesium intake is linked to better bone density; its effect on preventing fractures is less certain.