Maintaining strong bones as you age is crucial for quality of life and to reduce risk of osteopenia and osteoporosis. Bones reach their peak mass by 25-30, so prioritizing bone health by ages 30-35 is essential. A varied diet and regular exercise are key to maintaining bone density, but supplements can also help fill in any gaps in your diet.
“Osteoporosis can actually become life-threatening when you get older, and it’s not something to take lightly. That’s why we start screening all postmenopausal women for osteoporosis with bone-density scans starting at age 65 or younger if you went through early menopause,” according to Dr. Jillian Gold, MD, family practice physician. However, it is wise to start thinking about your bone health much earlier.
While most people focus on calcium for bone health, other nutrients such as vitamin D, vitamin K, magnesium, and zinc are equally important. When considering a supplement for bone health, it’s important to consider your diet, lifestyle, and any medical conditions to determine which supplement, if any, is right for you.
When selecting our top supplements for bone health, our registered dietitian interviewed experts, including other registered dietitians and a family medicine doctor, and considered ingredients, form, dosing, third-party testing certifications, in-house purity and potency testing, and value.
Editor’s Note
Our team of registered dietitians reviews and evaluates every single supplement we recommend according to our dietary supplement methodology. From there, a registered dietitian on our Expert Review Board reviews each article for scientific accuracy.
Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs and to find out what dosage to take.
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Key Specs
Form: Capsule | Type: Vitamin B6, B12, Folate, Vitamin D, Calcium, Magnesium and Boron | Third-Party Certified: No | Servings Per Container: 120
Who’s It For
Best for those who want a blend of nutrients in one supplement.
Why We Recommend It
Our top recommendation is Thorne Advanced Bone Support, a highly trusted brand that combines an excellent blend of vital nutrients into one supplement to support bone health. It features research-backed vitamins and minerals, including Vitamins B6, B12, and D, folate, calcium, magnesium, and boron.
While B vitamins might not be the first nutrients that come to mind, low levels of B12 have been associated with low bone mineral density, which can increase the risk of fractures. Additionally, B vitamins help metabolize homocysteine, an important component of bone remodeling.
Calcium and vitamin D are more commonly associated with bone health. Calcium serves as a building block for bones, while vitamin D enhances calcium absorption, helping to maintain bone density.
The inclusion of multiple nutrients in one supplement makes Thorne Advanced Bone Support a convenient option for taking each supplement separately. Furthermore, this supplement is budget-friendly and free of additives, as well as gluten, soy, and dairy-free.
Things To Consider
- Although this product is not third-party tested, Thorne conducts several rounds of internal testing of their ingredients to ensure purity and potency. This is a trusted brand with research-backed products. If you take other supplements like a multivitamin, ask a health professional if this additional supplement is best for you.
Calcium Supplements and Bone Health
While calcium is one of the most important nutrients for bone health, new research suggests that the best way to get most of your calcium is through food, not supplements. Dr. Gold notes that there are clear risks of excess calcium from supplements, which include increased risk of kidney stones, heart disease, and nerve dysfunction, and minimal demonstrated benefits to calcium supplements.
It’s rare for someone to not get enough calcium through their diet, however, if you are concerned about your calcium intake, discuss calcium supplementation with your healthcare provider, including the calcium found in this supplement. We also discuss calcium supplements in the section “Supplements for Bone Health We Excluded From Our List.” We chose this supplement as our top pick because it provides a variety of bone-building nutrients and contains a moderate amount of calcium.
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Key Specs
Form: Tablet | Type: Vitamin D, Calcium, Magnesium, vitamin K, Boron | Third-Party Certified: Yes | Servings Per Container: 360
Who’s It For
Best for those who want a blend of nutrients in one supplement with the option for different doses of vitamin D.
Why We Recommend It
Theralogix TheraCal Bone Health 4,000 is another top recommendation due to its blend of vitamins and minerals known to support bone health. It is NSF Contents Certified, ensuring ingredient accuracy and the absence of harmful contaminants. Additionally, it is gluten-free, dye-free, and vegetarian.
Similar to our best overall pick, this supplement includes magnesium and boron. Magnesium regulates the metabolism of calcium in our bones, and boron helps increase the absorption of both magnesium and vitamin D. This combination, along with vitamin D, calcium, and vitamin K, provides a comprehensive supplement. Each two-tablet serving offers 38% of the Daily Value of calcium, 24% of the Daily Value of magnesium, 1.5 milligrams (mg) of boron, and 50 micrograms (mcg) of vitamin K.
Things To Consider
- TheraCal Bone Health is available with either 1,000 IU or 2,000 IU of vitamin D. The Endocrine Society notes that adults over 50 may benefit from 2,000 IU of vitamin D3. However, your individual vitamin D status will determine the best option for you, so discuss with your healthcare provider which dosage is right for you.
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Key Specs
Form: Tablet | Type: Vitamin D3, Calcium | Dose: 2,000 IU vitamin D, 90 mg calcium | Third-Party Certified: Yes | Servings Per Container: 125
Who’s It For
The best option if you don’t want to splurge on supplements and prefer to focus on the nutrient for bone health that is most difficult to get from food.
Why We Recommend It
While you can obtain most nutrients for bone health from food, vitamin D is an exception. It’s estimated that at least 30% of the U.S. population is vitamin D deficient, and many more have insufficient levels of vitamin D (blood vitamin D levels < 30nmol/L). Therefore, if you’re on a budget and want to prioritize one nutrient to supplement for bone health, we recommend Nature Made Vitamin D3.
Nature’s Made Vitamin D3 is our top choice for a vitamin D supplement because it provides 2,000 IU of D3, the most absorbable form of vitamin D. It is third-party verified by USP, budget-friendly, easy to swallow, gluten-free, and free of artificial colors.
Vitamin D not only enhances calcium absorption but also helps bone growth and remodeling. Adequate vitamin D intake can help prevent bones from becoming brittle and malformed, reducing the risk of osteoporosis in older people and rickets in children.
Things To Consider
- This supplement contains a small amount (90 milligrams) of calcium, which some people may choose to avoid. However, the risks associated with calcium supplements are generally seen at much higher doses.
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Key Specs
Form: Capsule | Type: Multivitamin | Dose: Varies | Third-Party Certified: Yes | Servings Per Container: 30
Who’s It For
Best for all adults who want a multivitamin focusing on the key nutrients for bone support without too many extras.
Why We Recommend It
If you’re looking for an easy way to supplement multiple vitamins and minerals, a multivitamin may be the best option. We recommend Ritual’s Multivitamin 50+ because it contains key nutrients that support bone density, including vitamin D, vitamin K, magnesium, and boron, without unnecessary extras. This multivitamin is particularly beneficial for postmenopausal women concerned about bone density, but it’s also great for men and women under 50 looking for bone support.
If you prefer the men’s version, note that the men’s and women’s ages 50+ multivitamins are identical, except for the added Vitamin A and zinc in the men’s version. Both provide 2,000 IU of vitamin D3, consistent with current research for people over 50, and 100 mcg of vitamin K to aid in vitamin D and calcium absorption. Rituals Multivitamin 50+ is third-party tested, with traceable ingredients, so you know where the ingredients are sourced from. It’s also Non-GMO project verified, gluten-free, and allergen-friendly, and Ritual is a certified B corporation.
Things To Consider
- The amount of boron (0.7mg) in this supplement may be slightly low. Although there is no established RDA for boron, research suggests that 1 to 3 milligrams may be helpful in supporting bone health. Boron is in a variety of foods and drinks, including many fruits and vegetables, so it’s possible to get enough through diet, and this supplement may just provide a slight boost.
- While it’s very possible to get adequate magnesium through the diet, studies suggest up to 50 percent of people in the US don’t consume enough, and older adults are less likely to consume adequate amounts. Ritual’s Multivitamin 50+ contains 60mg (just under 20 percent of the Recommended Dietary Allowance for women), which may be plenty for some but not enough for others.
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Key Specs
Form: Capsule | Type: Magnesium Glycinate | Dose: 120 mg | Third-Party Certified: Yes | Servings Per Container: 180
Who’s It For
Best for post-menopausal women, particularly those with osteoporosis.
Why We Recommend It
If you don’t get enough magnesium through your diet, a magnesium supplement may be beneficial. Pure Encapsulations Magnesium Glycinate is our top choice because it provides 120 mg of magnesium—29% of the Daily Value—in a well-tolerated glycinate form.
Magnesium plays an essential role in bone health, and many people don’t consume adequate amounts of food. Research has shown that post-menopausal women, particularly those with osteoporosis, are more likely to be deficient in magnesium than younger people. Some of the best dietary sources of magnesium include nuts, seeds, spinach, and certain beans.
We also appreciate that this magnesium is free of common allergens, certified gluten-free, and vegan, making it suitable for a variety of dietary needs. Pure Encapsulations is known for its high-quality supplements and transparency, testing all products for purity and potency.
Things To Consider
- You may need more than one capsule a day, depending on your needs. A healthcare professional can provide personalized guidance on whether you should take more than one serving.
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- NSF Contents Certified
- Vegetarian, certified gluten-free
- Small and easy to swallow
Key Specs
Form: Tablet | Type: Vitamin D, calcium | Dose: 2,000 IU, 4,000 IU, or 6,000IU vitamin D, 50mg calcium | Third-Party Certified: Yes | Servings Per Container: 180
Who’s It For
Best for those who need higher doses of vitamin D.
Why We Recommend It
Theralogix Thera-D is our top vitamin D recommendation for bone health due to its simple ingredients, easy-to-swallow capsule, and third-party certification by NSF.
This supplement is available in 2,000, 4,000, and 6,000 IU of vitamin D3. The appropriate dose for you depends on your individual vitamin D status, so it’s best to have your blood levels checked before starting a supplement. The Endocrine Society notes that most adults over the age of 50 can benefit from 2,000 IU as a maintenance dose, but some people may need more for short-term repletion. The small tablet is gluten-free, vegetarian, and dye-free.
Things To Consider
- This supplement contains a very small amount of calcium, which is generally safe but can interact with certain medications. Always consult with your healthcare provider to ensure it is a good choice for you.
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Key Specs
Form: Capsule | Type: Soy isoflavones | Dose: 60mg | Third-Party Certified: No | Servings Per Container: 120
Who’s It For
Best for postmenopausal women or those who don’t like soy-rich foods like edamame and tofu.
Why We Recommend It
If you’re seeking a high-quality isoflavone supplement, Now Foods Soy Isoflavone is a top contender. This supplement contains Genistein and Daidzein—two isoflavones specifically linked to bone health.11Now Foods is a reputable brand known for its transparency and thorough in-house testing for purity and potency. Each 60-milligram capsule is vegan, gluten-free, and free from the top allergens.
Soy foods are often recommended for postmenopausal women because of the phytoestrogens (known as soy isoflavones), which may provide an estrogen-like effect in the body as estrogen levels decrease. Estrogen plays an important role in bone density, prompting researchers to explore the connection between soy foods, bone density, and osteoporosis. Several studies have shown that diets high in soy isoflavones are linked to better bone health. Some emerging research suggests that soy isoflavones, including supplements, may slow bone density loss after menopause.
Things To Consider
- The data on supplements is still limited regarding their effectiveness, which populations can benefit most, the recommended dose, and the safety of long-term use. Therefore, it’s best to obtain most of your soy isoflavones through food such as edamame and tofu. However, if you don’t like soy-rich foods, a supplement may be worth considering.
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Thorne
Key Specs
Form: Capsule | Type: Zinc picolinate | Dose: 15-30mg | Third-Party Certified: Yes | Servings Per Container: 60
Who’s It For
Best for vegans and some vegetarians who don’t eat a variety of nuts, seeds and beans.
Why We Recommend It
We recommend Thorne’s Zinc Picolinate as a top zinc supplement. This NSF Certified for Sport supplement stands out because it has been tested for purity, potency, and the absence of banned substances—exactly what athletes and health-conscious individuals need. Plus, Thorne keeps it simple with just zinc, unlike many other zinc supplements that include unnecessary ingredients. It’s also gluten-free, dairy-free, and soy-free.
Zinc plays an essential role in bone growth and regeneration, and insufficient zinc in your diet can impair this process. While zinc deficiency is uncommon, vegans and some vegetarians may be at risk if they don’t consume a variety of nuts, seeds, and beans.
One capsule provides 15 mg, which is higher than the RDA for women (8mg) and men (11mg) but still well below the tolerable upper intake level of 40mg, making it a safe dose for most people. The suggested serving size is one to two capsules per day taken with food. A healthcare professional can give further guidance if one or two capsules are best for your needs.
Things To Consider
- Animal studies suggest that zinc supplements may promote bone growth, but this hasn’t been established in humans. If you’re not getting enough zinc in your diet, a zinc supplement may help support your bone health, although more research is needed.
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Key Specs
Form: Capsule | Type: Vitamin K | Dose: 120 mcg K1, 360 mcg MK-4, 90mcg MK-7 | Third-Party Certified: No | Servings Per Container: 120
Who’s It For
Best option for those with malabsorptive disorders or those who have had bariatric surgery.
Why We Recommend It
If you’re looking for a bone-suppoting vitamin K supplement, we recommend Now Foods MK-7 plus K1 and MK-4 because it contains both K1 and K2, potentially beneficial for bone health.15 Now Foods is known for its rigorous in-house testing for purity and potency, ensuring what’s on the label is what you get. Plus, it’s vegan, gluten-free, dairy-free, soy-free, and egg-free – perfect for people with dietary restrictions.
Vitamin K plays an essential role in bone metabolism alongside calcium and vitamin D. Some studies have linked higher vitamin K intakes with greater bone density.1516 Inadequate vitamin K consumption can contribute to osteoporosis. While vitamin K deficiency is uncommon, people with malabsorptive disorders or those who have had bariatric surgery may need a supplement to meet their needs.
Things To Consider
- This contains some alfalfa powder, which may interact with certain medications. Vitamin K can interact with blood thinners such as Coumadin, so if you take this medication, be sure to consult with your healthcare provider before starting a supplement.
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Key Specs
Form: Capsule | Type: Boron | Dose: 2mg | Third-Party Certified: No | Servings Per Container: 60
Who’s It For
Best for those who don’t eat a variety of fruits and vegetables or are at higher risk of osteoporosis.
Why We Recommend It
Pure Encapsulations Boron Glycinate provides 2mg of boron per capsule. It’s certified gluten-free, vegan, free from the top 8 allergens, and Non-GMO.
Boron is a mineral that plays an important role in bone growth and maintenance. Emerging research suggests that boron supplements may support bone health, particularly for people who don’t consume a variety of fruits and vegetables or are at risk for osteoporosis.
Pure Encapsulations rigorously tests all its products for purity and potency, ensuring they are free from harmful contaminants and accurately labeled.
Things To Consider
- More research is needed to determine the optimal dose of boron for bone health and whether it is best taken alone or combined with other nutrients. However, the current research indicates that a dose of 1 to 3 mg per day may be beneficial.
Supplements for Bone Health We Excluded From Our List
Calcium is an essential mineral well known for its role in bone health. For years, healthcare providers recommended calcium supplements to most postmenopausal women or anyone who didn’t regularly consume a lot of dairy foods. However, research over the last two decades has revealed that calcium supplements may come with risks, and the risks may outweigh the benefits. Several studies now suggest that supplementation offers no significant advantages and that excess calcium from supplements may pose a clear risk.
According to Dr. Gold, “The Auckland Calcium Study looked at the effects of calcium supplements on bone density and cardiovascular health in postmenopausal women. The study found that calcium supplementation did not significantly improve bone density but did increase the risk of cardiovascular events.” Additionally, a recent meta-analysis of randomized controlled trials showed that calcium supplements increased the risk of cardiovascular events by 15% in postmenopausal women.
It’s also important to note that “because calcium exists in quite a wide variety of foods, it’s rare for someone to be unable to get calcium from their diet,” says Dr. Gold. Even vegans or people who are lactose intolerant and avoid dairy foods can get adequate calcium by eating foods such as almonds, chia seeds, edamame, tofu, fortified soy or almond milk, and dark leafy greens.
For these reasons, we do not recommend calcium supplements for most people. However, it’s always best to weigh the risks and benefits of your individual situation with your healthcare provider.
Who Should or Shouldn’t Take Supplements for Bone Health?
You can get the nutrients you need to support bone health from your diet, and the skin can synthesize vitamin D when and if exposed to sunlight for adequate periods of time. However, there are some people who may benefit from supplements, including:
- People who eat a limited diet. If you follow a limited diet, either due to medical reasons or dietary preferences, supplements can help you get the nutrients you need to support bone health.
- Post-menopausal women. “Estrogen is the strongest signal the female body uses for bone growth, which is why postmenopausal women have a risk of developing osteoporosis,” says Dr. Gold. In addition, nutrient intake and absorption can decrease with age. Adequate nutrition, along with resistance training, can support bone health as you age, and supplements may play a role in helping you meet your needs.
- People with osteopenia or osteoporosis. It’s recommended that people with osteoporosis take vitamin D daily to support bone density and reduce the risk of fractures.19 Other supplements and medications may be needed as well, depending on severity.
- Older adults. Older adults are at higher risk for vitamin D deficiency because the ability of the skin to synthesize vitamin D declines as you age.
- People with malabsorptive disorders. If you have digestive disorders like Crohn’s disease or colitis or have had bariatric surgery you may need to take supplements to help you meet your daily needs of nutrients that support bone health.
- People with a known nutrient deficiency. If you have a known deficiency of any of the essential nutrients for bone health, supplements can be helpful to meet your needs.
If you consume adequate amounts of bone-supporting nutrients, including vitamin D, zinc, magnesium, boron, and vitamin K through diet (and sunshine for vitamin D), there will likely not be any additional benefit to taking supplements. Take note that supplements may interact with some medications. Always speak with your healthcare provider to determine if supplements are recommended for you.
How We Select Supplements
Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here.
We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. We prioritize products that are third-party tested and certified by independent, third-party certifiers such as USP, NSF, or ConsumerLab.com.
It’s important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend.
What to Look For in Supplements for Bone Health
Supplements often fall short in meeting our unique nutrient needs, which can vary based on life stage, health status, age, genetics and activity level. They are best used to fill in the gaps in your diet rather than a one-size-fits-all solution.
Additionally, bone health supplements vary in the type and amounts of nutrients they contain therefore, it’s important to consult with a healthcare provider before adding them to your regimen. They can help to determine if they are needed and personalize them to your individual needs.
Third-Party Testing
While the U.S. Food and Drug Administration (FDA) has established good manufacturing practices for dietary supplements to ensure products contain their listed ingredients in the amounts claimed and are free of contaminants, companies are responsible for meeting these requirements independently. Therefore, the FDA will only investigate a bone health supplement if someone reports it has caused harm.
Supplements that are third-party tested are sent to a lab where they are tested for purity and potency to ensure they contain what they say and do not contain any potential contaminants. Trusted third-party certifications include ConsumerLab.com, NSF, USP, Clean Label Project, and Informed Choice, among others. However, these certifications can be difficult to obtain and expensive for manufacturers, so many companies choose not to get their products tested. If you are selecting a supplement that does not have third-party testing, we recommend choosing a trusted brand that does rigorous internal testing.
Form
Most nutrients are available in different forms in supplements. In some cases, such as vitamin D, there is one form that is recommended (D3), whereas other nutrients, such as zinc and magnesium, the form that’s right for you, may be dependent on your individual health and goals.
We’ve noted in each of the supplement reviews when there is a form that is recommended for bone health. However, we recommend you ask your healthcare provider about the best form of each supplement for you. All our recommended supplements are in tablet or capsule form, but if you need a powder or chewable supplement, these nutrients can be found in these forms as well.
Ingredients & Potential Interactions
It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.
Supplements for Bone Health Dosage
Each supplement discussed in this article has a different RDA. Please review those amounts discussed within each of the individual supplement recommendations. Of note, there is no established dose recommendation for boron or soy isoflavones.
It’s important to ensure that you aren’t taking more of any individual nutrient than the tolerable upper limit established by the National Institute of Health Office of Dietary Supplements. Some nutrients, such as fat-soluble vitamins D and K, can be stored in fat tissue and can be dangerous when consumed in excess through supplementation.
Zinc and magnesium can also be dangerous when consumed in excess. Always consider all supplements you are taking and check with your healthcare provider to make sure you’re not exceeding the safe amount.
Our Experts
Experts we interviewed for the best supplements for bone health include:
- Dr. Jillian Gold, MD, a Family Practice physician.
- Kelsey Kunik, RDN, a registered dietitian at Graciously Nourished, health writer, and recipe developer.
- Shushy Rita Setrakian, MS, RDN, is a registered dietitian who works with patients to meet their health goals and educates patients by converting nutrition science into meaningful dietary recommendations. She also specializes in supplement research and analysis.
- Amy Fischer, MS, RD, CDN, is a Registered Dietitian specializing in covering nutrition- and health-related content and product testing. She has extensive knowledge of the supplement industry.
Why Trust Verywell Health
Sarah Anzlovar, MS, RDN, LDN, is a registered dietitian with a master’s degree in nutrition communication from the Tufts Friedman School of Nutrition Science and Policy. She owns a private practice in the suburbs of Boston, where she helps her clients ditch diets and learn to eat foods that help them feel their best and achieve optimal health. Sarah is also a freelance writer, where she lends her expertise in translating research on a wide variety of nutrition topics into relatable and approachable recommendations for consumers.
