6 Supplements That Support Bone Health as You Age

Several nutrients are essential for bone health, especially as you age and begin losing bone mass. Continued loss of bone mass may develop into osteoporosis (a decrease in bone mass and bone mineral density) and increase your risk of fractures.

Often, you can meet these nutrient requirements through a balanced diet. However, a healthcare provider may recommend supplementation, mainly for calcium and vitamin D, when you can’t meet your nutrient needs through diet alone.

1. Calcium

Calcium is a mineral found in the human body and the foods you eat. It is essential for building and maintaining healthy bones.

Calcium requirements vary by age and sex, ranging from 1,000 to 1,300 milligrams (mg) daily. Higher amounts are needed during adolescence, pregnancy, breastfeeding, and for adults over 70.

Sources of calcium in the diet include:

• Dairy products like milk, yogurt, and cheese
• Soy products such as soy milk, tofu, and tempeh
• Orange juice fortified with calcium
• Salmon and canned sardines
• Turnip or mustard greens, spinach, and kale

A healthcare provider may recommend calcium supplements if you can’t meet your calcium needs through diet alone.

2. Vitamin D

Vitamin D promotes calcium absorption and is needed for bone remodeling (the ongoing process of renewing and strengthening bones). Not having enough vitamin D can weaken bones and make them brittle.

Vitamin D is made in the body when exposed to ultraviolet (UV) light from the sun and is found in some foods or added to others, including:

• Fish like trout, salmon, and sardines
• Mushrooms
• Eggs
• Milk, soy milk, nut milk, and oat milk fortified with vitamin D
• Cereals fortified with vitamin D

Vitamin D requirements vary by age and range from 400 to 800 IU per day.

You may need to supplement if you cannot meet your vitamin D needs solely through food. Consult a healthcare provider about screening for vitamin D deficiency, as this can help determine whether you need to start taking vitamin D supplements.

3. Magnesium

Your body needs magnesium to build and maintain healthy bones. A positive relationship exists between higher magnesium intake and bone mineral density (BMD).

The Recommended Dietary Allowance (RDA) for magnesium for adults ranges from 310 mg to 420 mg daily. A varied diet rich in magnesium is beneficial for promoting bone health.

Dietary sources of magnesium include:

• Almond and pecans
• Peanut butter
• Potatoes
• Spinach

Diets with adequate amounts of magnesium promote bone health; however, more research is needed to determine if supplementation plays a role in preventing bone loss, osteoporosis, or fractures.

4. Vitamin K

Vitamin K is a fat-soluble vitamin that functions as a coenzyme for bone metabolism. Higher vitamin K intakes have been linked to higher BMD.

The recommended daily intake of vitamin K for adults ranges from 90 to 120 micrograms (mcg). Vitamin K requirements can be met through a balanced diet that includes vitamin K-rich foods, such as:

• Leafy green vegetables, such as collard, kale, spinach, turnip greens, broccoli
• Soybeans, edamame, and soybean oil
• Canned pumpkin or carrot juice

Further research is needed before recommending vitamin K supplementation as a routine measure for bone health.

5. Boron

Boron is a trace element found in some foods. It is also available as a supplement. Boron’s functions in the body are not clear, but it is found in bones, and it is thought to have a role in calcium metabolism and bone formation.

Boron is not considered an essential nutrient, and therefore, there is no RDA for boron.

Preliminary research on boron for bone health has been mixed, and there is not enough good research data to support supplementing boron for bone health.

6. Isoflavones

Isoflavones are compounds found in soy products. They have an estrogen effect on the body.

Further research is needed before supplementing isoflavones can become a standard practice for preventing bone loss and fractures. In the meantime, adding soy-based foods to your diet will provide you with isoflavens, including:

• Soybeans
• Tofu
• Tempeh
• Soy milk

Who Should Take Supplements for Bone Health?

Always consult a healthcare provider before taking a supplement to ensure that the supplement and dosage are suitable and safe for you. Supplementation is recommended for individuals who are unable to meet their nutrient needs through diet alone.

You may want to consider supplementation if:

• You have a history of fractures due to osteoporosis.
• You are at an increased risk of falls.
• You have been diagnosed with osteoporosis and a calcium or vitamin D deficiency.

Those at risk of deficiencies may include:

• People who eat a vegan (plant-based) diet
• People with lactose intolerance or milk allergy
• Women of childbearing age with amenorrhea (six months or more without a menstrual period) that may be related to eating disorders, orthorexia (an obsession with eating healthy food), or eating too little with excessive exercise

Other Ways to Support Healthy Bones

There are other ways to improve your bone health. Consider the following:

• Take time to exercise, especially weight-bearing exercise, such as walking, hiking, or jogging, that helps to build stronger bones
• Include adequate protein in your diet
• Avoid excessive amounts of salt
• Avoid excessive caffeine intake
• Do not use tobacco products
• Limit alcohol