Certain nutrients, such as calcium, vitamin D, and vitamin K, play crucial roles in maintaining bone health. Research into the effectiveness of taking supplements to prevent or manage osteoporosis is often mixed.

Bone is constantly in a cycle of being broken down and reformed. This process, known as bone remodeling, requires an adequate supply of specific nutrients.

It’s best to meet your nutrient needs through a balanced diet when possible. If you think you may need extra help through supplements, consult with a healthcare professional, such as a primary care doctor or a registered dietitian, first.

Though adequate calcium intake throughout your life is important for bone health, research on the potential benefits of taking calcium supplements for the prevention and management of osteoporosis is mixed.

For example, research from 2019 notes that calcium supplements may help reduce bone density loss over the menopausal transition, but it doesn’t reduce the risk of fractures.

A 2022 research review and analysis found that supplementation with calcium and vitamin D, which the body needs to absorb calcium, may help increase bone mineral density in some body areas. However, the researchers also found that consumption of dairy products fortified with calcium and vitamin D increased total bone mineral density, but not supplements.

Overall, calcium supplements may be appropriate for individuals who are at an increased risk of a deficiency. But there’s currently insufficient evidence to recommend calcium supplements to prevent or manage osteoporosis in the general population.

The recommended dietary allowance (RDA) for calcium is around 1,000 milligrams (mg) per day for most adults. Some people, including those who are older or have a deficiency, may need more.

A healthcare professional, like a primary care doctor or a registered dietitian, can help you understand your calcium needs and how to meet them.

Potential concerns with calcium supplements

There are some concerns about taking large doses of calcium via supplements.

Calcium supplements may be associated with symptoms like constipation, kidney stones, and other digestive issues. There are also some concerns that they may be bad for heart health, potentially increasing the risk of heart attacks.

As dietary intake of calcium doesn’t appear to be linked to these side effects, it’s best to focus on meeting your calcium needs through your diet. Your doctor can help you decide whether supplements may be right for you.

Vitamin D plays a key role in calcium absorption and helps regulate bone turnover. Chronically low vitamin D levels can contribute to osteoporosis risk.

Like calcium, the research into whether vitamin D supplementation may help prevent or manage osteoporosis is mixed.

A 2019 study suggests that high doses of vitamin D supplements may help improve bone density over a few months.

However, the same 2022 research review and analysis that examined combined calcium and vitamin D supplementation notes that only lower doses of vitamin D — 400 international units (IU) per day — benefited bone density. Doses more than 400 IU per day did not show benefits.

The RDA for vitamin D is 15 micrograms (mcg) or 600 IU per day for most adults. People over 70 or those with a vitamin D deficiency may require more.

As with any supplement, it’s best to talk with your doctor before trying vitamin D supplements. They can help you get your levels measured with a blood test and, if necessary, recommend a dose that’s right for you.

Magnesium is another essential mineral that promotes bone health. It helps convert vitamin D into the form that helps your body absorb calcium, and low magnesium levels may be associated with a greater risk of osteoporosis.

A 2021 research review suggests that magnesium supplementation — in the form of magnesium citrate, carbonate, or oxide — may help protect bone density and reduce fracture risk.

The RDA for magnesium varies by sex, age, and other health factors. Magnesium supplements also come in various forms, and some may be more readily absorbed by the body than others. This can sometimes make it challenging to know how exactly to meet your magnesium needs.

It can help to start by adding more magnesium-rich foods, like nuts and seeds, to your diet. If a blood test shows low magnesium levels and your doctor recommends supplements, they can help you figure out which kind to take and what dose to start with.

Boron is a trace element that plays a role in bone growth and maintenance. Some research suggests that increased boron intake could benefit bone health.

For example, studies included in a 2020 research review suggest that boron supplementation may help reduce the excretion of calcium and magnesium through the urine and raise vitamin D levels in the blood.

A small 2024 study also suggests that increased boron intake may improve bone density.

There’s currently no RDA for boron. However, the 2020 research review notes that an intake of 3 mg per day may be sufficient to prevent bone loss and maintain bone density.

Like magnesium, boron comes in many different forms and may be available on its own as a supplement or in combination with other minerals. Therefore, it may be easier to get it through your diet.

Boron can be found in foods like prunes, avocados, raisins, peanut butter, and lima beans. If you still want to try supplements, it’s best to talk with a healthcare professional first.

Vitamin K plays an important role in maintaining bone strength and preventing bone breakdown. Low levels of vitamin K may affect bone density and increase the risk of osteoporosis and fractures.

However, research into whether vitamin K supplementation may help improve bone health or reduce osteoporosis risk has been mixed.

For example, some studies included in a 2020 review of research showed a decrease in fractures after vitamin K supplementation, while others didn’t.

A 2024 review and analysis of trials suggests that supplementation may help increase bone density in the lumbar spine, but some of the trials combined vitamin K with other medications or nutrients. This makes it more challenging to determine the precise impact of vitamin K supplements on bone health.

There’s currently no RDA for vitamin K, but the Office of Dietary Supplements notes that a daily adequate intake for most healthy adults is around 120 mcg for males and 90 mcg for females.

Given that more research is needed on the impact of vitamin K supplements on osteoporosis and related fractures, it may be best to consume foods rich in vitamin K, such as leafy greens, broccoli, and blueberries.

Keep in mind that vitamin K can interact with certain medications, including blood thinners like warfarin (Coumadin). It’s essential to talk with a healthcare professional before taking vitamin K supplements or any other supplements.

»Learn more:All about vitamin K

Zinc is a trace mineral that helps support new bone growth and reduce bone breakdown. Supplementation may help new bone form and improve bone density in some areas prone to fractures, such as the neck of the femur bone.

The RDA for zinc is 11 mg daily for adult males and 8 mg daily for adult females. You can get it from foods like oysters, beef, fortified cereals, and pumpkin seeds.

Zinc supplements can come in many forms. A healthcare professional can help you determine whether supplements are necessary and, if so, what form and how much you should take.

It’s generally best to try to meet your nutrient needs for bone health through a balanced diet. However, that may not be possible for some people.

Some factors that might increase the risk of nutrient deficiencies include:

If you have a health condition or are in a situation where you may not be able to get enough nutrients through food, talk with a doctor about having your nutrient levels evaluated. They can also help determine whether supplements may be a good option for you.

It’s essential to note that many supplements may have unintended side effects and interact with certain medications. Always talk with a healthcare professional before trying supplements.

Certain nutrients are important for bone health, including vitamin D, magnesium, boron, and vitamin K. However, more research is needed on the effectiveness of consuming them as supplements.

If you’re concerned about getting adequate nutrients for bone health through your diet alone, it’s best to talk with a healthcare professional for specific recommendations before taking any supplements.