The 8 Best Bone Health Supplements of 2024

Taking good care of your bones turns into extra vital as we age, particularly to assist scale back the chance of fractures, breaks, and osteoporosis. That is very true for ladies going by or previous menopause, with one in each 5 girls over 50 affected by osteoporosis. That is partially on account of hormonal adjustments with menopause, like declining estrogen ranges, that may velocity up bone loss. Registered dietitian Alyssa Smolen, MS, RDN, explains our bones attain their peak density between 25 and 30 and stay secure till the start of menopause.

To take care of bone mass and muscle energy, it is vital to make sure you get sufficient vitamins to maintain your bones sturdy. Whereas calcium often receives probably the most consideration, nutritional vitamins D and Ok, magnesium, and boron are simply as vital to sustaining bone well being. Since many individuals don’t meet the beneficial intakes of those nutritional vitamins and minerals of their diets, dietary supplements could be a useful solution to fill within the gaps.

To pick out our listing of the highest dietary supplements for bone well being, our dietitians thought-about the standard of elements, kind, kind (together with capsules, tablets, gummies, and powders), dosage, and inner and third-party testing. We additionally consulted with specialists for steerage on when dietary supplements could also be helpful and what to search for in a high quality complement to carry you our 8 Greatest Bone Well being Dietary supplements of 2024.

Dietary dietary supplements are minimally regulated by the FDA and will or will not be appropriate for you. Additionally they might work together with different dietary supplements or drugs you’re taking. Our workforce of medical specialists evaluations dietary supplements in keeping with our rigorous dietary complement methodology. We additionally had a registered dietitian evaluation this web page for its scientific accuracy. Please all the time communicate with a healthcare supplier to debate any dietary supplements you propose on taking.

PHOTO: Amazon

Why We Like It

Theralogix TheraCal D2000 tops our listing as a result of it’s a complete bone well being complement that features calcium, magnesium, boron, and nutritional vitamins D and Ok in lively and well-absorbed kinds. We additionally like that it’s NSF Licensed for Contents, guaranteeing it accommodates precisely what it says on the label and is freed from potential contaminants.

Every two-tablet serving accommodates 500 milligrams (38% DV) of calcium citrate, the perfect type of supplemental calcium that doesn’t require abdomen acid for absorption in order that it may be taken on an empty abdomen. It’s sometimes properly tolerated and doesn’t often trigger gastrointestinal unintended effects like constipation and bloating. Calcium dietary supplements have higher absorption charges at round 500 milligrams or much less, so that is an applicable dosage to spice up calcium shops for these with low dietary calcium consumption.

It’s Value Noting

This is among the dearer choices on our listing. It additionally accommodates vitamin Ok, which may work together with anticoagulant medication like warfarin (Coumadin). Additionally, with 500 milligrams of calcium per serving, that is on the larger finish of calcium supplementation that our specialists advocate (until directed by a healthcare skilled), so it’s fitted to these with a low dietary calcium consumption.

Serving dimension: 2 tablets
Key Vitamins included: Calcium (500 mg/38% DV)), vitamin D (1000 IU/125% DV)), vitamin Ok (50 mcg), magnesium (100 mg (24% DV), Boron (1.5 mg)
Third-party examined: Sure, NSF Licensed

PHOTO: Amazon

Why We Like It

Like our prime choose, Thorne Superior Bone Help is a well-rounded bone well being complement that features calcium, magnesium, boron, and vitamin D, in addition to B12, B6, and folate. These B nutritional vitamins assist help bone cell formation and regulation of calcium absorption, and low ranges of those nutritional vitamins might improve the possibilities of low bone mineral density. B nutritional vitamins are additionally vital in lots of different bodily capabilities, together with changing meals into vitality. These following vegan and vegetarian diets are at larger threat for B-vitamin deficiencies.

Every two-tablet serving accommodates 300 milligrams (23% DV) of calcium, a reasonable dose to assist keep ample calcium ranges which might be protected for most individuals. Dicalcium malate is among the extra concentrated types of calcium present in dietary supplements which might be properly absorbed and sometimes properly tolerated at this dosage degree. We additionally like that Thorne is a trusted model with rigorous in-house testing and research-backed formulations.

This complement doesn’t include vitamin Ok, so it’s a greater possibility for these on anti-clotting drugs like coumadin (Warfarin) or for individuals who eat ample quantities of vitamin Ok of their weight-reduction plan (should you commonly eat leafy greens, you’re probably getting sufficient vitamin Ok).

It’s Value Noting

As a result of this complement accommodates a number of vitamins, should you take different dietary supplements like a multivitamin, it’s vital to make sure you don’t exceed the Tolerable Higher Consumption Degree (UL) for any particular person nutrient.

Serving dimension: 2 capsules
Key Vitamins included: Calcium (300 mg/23% DV)), vitamin D (1000 IU/125% DV), magnesium (100 mg (24% DV), Boron (3 mg), B6 (20 mg/1,176% DV), folate (166.6 DFE/42% DV), B12 (50 mcg/2,083% DV)
Third-party examined: No, however sturdy in-house testing

PHOTO: Pure Formulation

Why We Like It

Backyard of Life Dwelling Calcium Superior is a nice possibility in case you are searching for a bone well being complement made with plant-derived vitamins. It accommodates 1,000 milligrams of calcium (77% DV) sourced from algae and different bone health-supporting vitamins like nutritional vitamins D, Ok, B12, B6, folate, magnesium, zinc, boron, and extra.

This complement accommodates comparatively excessive doses of nutritional vitamins and minerals, so it’s suited to somebody who lacks these key vitamins of their weight-reduction plan or has a identified deficiency. It’s a great possibility for vegans and vegetarians who might be at larger threat of insufficient intakes of calcium, vitamin D, and B nutritional vitamins from weight-reduction plan alone.

Backyard of Life is a trusted complement firm with research-backed formulations and rigorous inner testing requirements, though this explicit complement has no third-party certifications for purity and efficiency.

It’s Value Noting

It is a larger dose of calcium with 1,000 milligrams (77% DV) per six caplet serving; we advocate consulting along with your healthcare supplier earlier than including this to your routine, as over-supplementing calcium can have adverse unintended effects.

As a result of this complement accommodates a number of vitamins at comparatively excessive doses, should you take different dietary supplements like a multivitamin, it’s vital to make sure you don’t exceed the Tolerable Higher Consumption Degree (UL) for any particular person nutrient. Additionally, it accommodates vitamin Ok, which will not be appropriate for these on anticoagulant medication like warfarin (Coumadin).

Serving dimension: 6 caplets
Key Vitamins included: Calcium (1000 mg/77% DV), vitamin D (600 IU/75% DV), vitamin Ok (65 mcg/54% DV), magnesium (575 mg/137% DV), Boron (3 mg), B6 (25 mg/1,471% DV), folate (400 mcg DFE/100% DV), B12 (200 mcg/8,333% DV)
Third-party examined: Sure, however not licensed

PHOTO: MaryRuth’s

Why We Like It

Mary Ruth’s K2 + D3 Calcium Gummies present three key bone-supporting vitamins in a tasty gummy kind. This complement accommodates 1,000 IU (125% DV) of vitamin D,100 micrograms of K2, and smaller quantities of calcium with 100 milligrams (8% DV) per serving. It is a good possibility should you eat some calcium-rich meals in your weight-reduction plan however desire a enhance to fill the gaps. The quantity of vitamin D on this complement is an applicable baseline dose to assist keep ample vitamin D ranges.

These gummies are made with pectin (not gelatin), making them vegan-friendly. We additionally like that they’re freed from synthetic flavorings and colorings and are flippantly sweetened with natural cane sugar, with just one gram of sugar per serving. The tasty peach mango apricot taste and chewy texture make them enjoyable to eat and a pleasant break from drugs, significantly should you take different dietary supplements. We like that this product is third-party examined for purity and efficiency and is Clear Label Challenge Licensed, making it a trusted alternative.

It’s Value Noting

With 100 mg of calcium per serving, this can be a comparatively decrease dose. It’s nice for these searching for a little bit of “security internet” protection, nevertheless it’s probably not a excessive sufficient dose for individuals who don’t eat any calcium-rich meals. Additionally, the type of calcium used on this complement (calcium phosphate) requires abdomen acid for optimum absorption, so it must be taken with meals.

Serving dimension: 1 gummy
Key vitamins included: Calcium (100 mg/8% DV), vitamin D (1,000 IU/125% DV), vitamin K2 (100 mcg)
Third-party testing: Sure, Clear Label Challenge

Life Extension Calcium Citrate with Vitamin D

PHOTO: iHerb

Why We Like It

In the event you’re searching for a low-dose calcium complement, we advocate Life Extension’s Calcium Citrate with Vitamin D. Registered dietitian Malina Malkani, MS, RDN, CDN, notes this complement is a good match for a lot of of her grownup purchasers who want a extremely absorbable and easy-to-swallow calcium complement. She appreciates that every capsule accommodates a small dose of vitamin D3 to facilitate calcium absorption and promote wholesome bone density. She additionally provides that she has not seen any gastrointestinal unintended effects with this complement.

With every capsule delivering 200 milligrams of calcium citrate per (15% DV), that is thought-about a low-dose calcium complement protected for most individuals. You’ll be able to simply improve your dosage to extra capsules per day, relying in your wants and the advice of a healthcare skilled. Calcium citrate is a well-absorbed and sometimes well-tolerated type of calcium supplementation that may be taken on an empty abdomen.

It’s Value Noting

If a healthcare skilled has beneficial the next dose of calcium, this will not be one of the best product for you. Alternatively, you’ll be able to take a number of servings to succeed in the dose you want. It additionally doesn’t include different key vitamins for each well being (only a small dose of vitamin D to assist with absorption), so that is primarily meant for supplementing calcium alone if it’s missing in your weight-reduction plan.

Serving dimension: 1 capsule
Key vitamins included: Calcium (200 mg/15% DV), vitamin D3 (100 IU/13% DV)
Third-party testing: Sure

PHOTO: Pure Encapsulations

Why We Like It

In case you are searching for a higher-dose calcium complement, strive Pure Encapsulations Calcium with D3. This choose can also be a best choice of Caroline Younger, MS, RD, LD, RYT, who has been recommending this complement to her sufferers for years as a result of they’re high-quality dietary supplements with excessive bioavailability, which suggests they’re absorbed properly by the physique.

This complement accommodates 450 milligrams of calcium per three-capsule serving within the type of calcium citrate/malate, which is properly absorbed and sometimes properly tolerated and doesn’t have to be taken with meals. Since your physique can solely successfully take in about 500 milligrams or much less at a time, that is an applicable larger dose quantity per serving. If a well being care skilled has beneficial a every day dose above 500mg, you possibly can add extra capsules as wanted, unfold all through the day.

Along with calcium, this accommodates 400 IU of vitamin D3, which helps with calcium absorption and might enhance your common vitamin D shops, however not sufficient to appropriate a deficiency or keep ample ranges if you don’t get sufficient vitamin D by meals or daylight.

Pure Encapsulations emphasizes high-quality elements and third-party assessments of all of its merchandise in order that precisely what you’re getting if you buy.

It’s Value Noting

The serving dimension of this calcium complement is three considerably giant capsules, which will not be appropriate for individuals who have bother swallowing drugs. In contrast to among the different choices on our listing, this isn’t a complete bone well being complement however as an alternative is supposed primarily to deal with low dietary calcium consumption.

Serving dimension: 3 capsules
Key elements included: Calcium (450 mg/35%), vitamin D (400 IU/35%)
Third-party testing: Sure, however not licensed

PHOTO: Amazon

Why We Like It

In case you are searching for an alternative choice to drugs and tablets, Thorne Cal-Magazine Citrate + Vitamin C powder is a good possibility. To eat, merely combine one scoop of powder with not less than eight ounces of water, or you’ll be able to combine it into smoothies or different flavored drinks.

That is thought-about a higher-dose calcium complement with 500 milligrams of calcium per serving. It accommodates calcium citrate, the extra digestive-friendly and absorbable type of calcium that may be taken with or with out meals. It additionally accommodates 200 milligrams of magnesium citrate, which aids within the absorption and metabolism of calcium and vitamin D and customarily helps help calcium steadiness within the physique. As an added bonus, it accommodates 500 milligrams of vitamin C for immune help.

Whereas this complement doesn’t have any third-party testing certifications, Thorne is a good model with high quality dietary supplements which might be research-backed and rigorously internally examined.

Magnesium citrate may cause fuel, bloating, and diarrhea in some. It could actually have a laxative impact, drawing water into the GI tract, which acts as a delicate laxative that may assist alleviate constipation however will not be appropriate for all. Additionally, this complement doesn’t include vitamin D, a vital nutrient for calcium absorption and general bone well being, so it’s possible you’ll wish to think about including an extra vitamin D complement, provided that vitamin D is a typical deficiency.

Serving dimension: 1 scoop (5.35g)
Key elements included: Calcium (500 mg/38% DV), vitamin C (500 mg/556% DV), magnesium (200 mg/48% DV)
Third-party testing: No, however sturdy inner testing

Vital Proteins Professional Bioactive Collagen Complex Daily Foundational Support

PHOTO: Important Proteins

Why We Like It

Important Proteins Skilled Bioactive Collagen Complicated Day by day Foundational Help accommodates 12.5 grams of three researched-backed types of bioactive collagen (FORTIBONE, FORTIGEL, VERISOL) that will assist to extend bone mineral density, collagen formation, and enhance joint mobility. Research present that supplementing with these particular sorts of collagen could also be significantly helpful in rising bone mineral density in post-menopausal girls.

Collagen can also be a supply of protein, and this complement accommodates 11 grams of protein per serving, supporting muscle restore and synthesis, which is bone protecting. It additionally accommodates 100% every day worth of vitamin C, offering immune help and an antioxidant enhance.

This flavorless collagen powder might be combined into a wide range of drinks, together with water or espresso, or blended into smoothies—combine one scoop in 8 oz. of liquid. Important Proteins is a trusted model with high quality dietary supplements that makes use of impartial, third-party testing for purity and efficiency, together with testing for heavy metals and microbial contaminants. We additionally like that they supply their collagen from grass-fed, pasture-raised cows.

It’s Value Noting

This collagen is sourced from bovine (cow), so it’s not vegan or vegetarian-friendly. This is among the dearer dietary supplements on our listing at $59 per 30-serving container, and it is suggested to take every day, so the prices may add up. Additionally, lots of the analysis research on these particular sorts of collagen have been funded by complement corporations, so extra analysis could also be wanted.

Serving dimension: 1 scoop (13g)
Key elements included: Bioactive collagen peptides (FORTIBONE, FORTIGEL, VERISOL), vitamin C (90 mcg/100% DV)
Third-party testing: Sure

Whether or not or not you’d profit from a bone well being complement relies on your particular person wants, life-style, and dietary standing. In case your weight-reduction plan is missing in any of the important thing vitamins listed beneath, it’s possible you’ll wish to think about supplementation. It’s greatest to focus on the person vitamins that you could be fall in need of from weight-reduction plan alone, but when your weight-reduction plan is restricted in a number of key bone well being vitamins, a extra complete bone well being complement could also be your best option. In the event you eat a various and nutrient-dense weight-reduction plan and would not have any vitamin or mineral deficiencies however are searching for additional bone well being help, strive a collagen complement.

It’s important to rigorously learn the ingredient listing and vitamin info panel of a complement to know which elements and the way a lot of every ingredient is included relative to the beneficial every day worth of that ingredient. Please carry the complement label to a healthcare supplier to evaluation the completely different elements contained within the complement and any potential interactions between these elements and different dietary supplements and drugs you’re taking.

Key Vitamins for bone well being that you could be discover in lots of bone well being dietary supplements embrace:

Calcium is important for constructing and sustaining wholesome bones. The beneficial every day consumption for adults is between 1,000-1,300 mg, and the Tolerable Higher Consumption Degree (UL) for adults is between 2,000-2,500 mg every day from each meals and dietary supplements.
Vitamin D aids within the absorption of calcium within the digestive tract and aids in bone mineralization and strengthening. The beneficial every day consumption for adults is 600 IU per day, however larger doses are wanted to appropriate deficiencies and keep ample vitamin D standing in case you have restricted solar publicity. The UL for vitamin D for adults is 4,000 IU.
Vitamin Ok/K2 is concerned in producing vital substances that help the principle proteins concerned in bone progress and well being. Research present that vitamin K2 (Menaquinone) supplementation particularly might enhance bone energy. The ample consumption for vitamin Ok is 120 mcg for grownup males and 90 mcg for ladies. There isn’t a established UL for vitamin Ok as a result of it has a low potential for toxicity.
Magnesium is vital for absorbing and metabolizing vitamin D, a vital bone well being nutrient. It additionally maintains common bone cell exercise and helps stop bone breakdown. The beneficial every day consumption is 420 mg every day for grownup males and 320 mg for grownup girls. The UL for magnesium from dietary supplements is 350 mg.
Boron: Boron might help improve the absorption and metabolism of calcium and magnesium, two vital minerals for bone well being. No RDA is established for boron, however the UL for adults is 20mg every day (from dietary supplements solely). Research present supplementing 1-3 mg of boron might help bone well being.
Phosphorus is a crucial mineral that makes up bone and tooth. As a result of phosphorus is ample in our meals provide, phosphorus deficiencies within the U.S. are uncommon (until attributable to an underlying well being situation), so phosphorus supplementation is usually pointless.

Calcium dietary supplements might help present ample calcium for individuals who might not commonly eat sufficient calcium-rich meals, like people who find themselves vegan, illiberal to dairy, or have allergic reactions that restrict dairy consumption. In the event you’re not commonly consuming calcium-containing meals like dairy merchandise and non-dairy calcium sources like inexperienced leafy veggies and calcium-fortified merchandise, together with some plant-based milks, cereal, and juice, it’s possible you’ll profit from taking a calcium complement.

Whereas we all know that ample calcium consumption helps bone well being, the analysis on calcium dietary supplements to help bone well being is combined, and it could include some dangers, particularly when taken at excessive dosages. Some folks might expertise minor unintended effects resembling fuel, constipation, and bloating, and long-term use of calcium high-dose dietary supplements might improve the chance of kidney stones, heart problems, and gastrointestinal points.

There have been latest research that affiliate long-term, high-dose calcium supplementation in older people with an elevated threat of cardiovascular illnesses, together with coronary coronary heart illness and elevated threat of coronary heart assaults. Taking in calcium from meals sources is much less more likely to be related to coronary heart illness and calcification threat and extra more likely to be related to the optimistic advantages of commonly consuming sufficient calcium.

Excessive intakes of calcium may cause severe well being dangers, so it’s vital to not exceed the Tolerable Higher Consumption Degree (UL) from each dietary consumption and dietary supplements, which is between 2,500 milligrams for adults aged 19-50 and a pair of,000 mg for adults 51 and older. Given the dangers of extra calcium consumption and that the physique solely successfully absorbs a most of round 500 milligrams of calcium at a time from supplementation, most specialists comply with not exceed this quantity of calcium from supplementation (until directed in any other case by a healthcare skilled), and deal with assembly the remainder of your wants from calcium-rich meals.

Individuals with thyroid illness, kidney illness, or kidney stones ought to seek the advice of with a health care provider earlier than supplementing with calcium, Schimmelpfenning advises. Sure drugs can’t be taken with calcium or might have to be spaced out. For instance, folks taking thyroid drugs, blood strain drugs, bisphosphonates, calcium-based antacids (like Tums), calcium channel blockers in addition to antibiotics ought to examine with their physician to see when and if they’ll take a calcium complement, Smolen cautions. Lastly, in case you are taking an iron complement, take it at a unique time than your calcium complement, as a result of the 2 minerals can negatively affect one another’s absorption.

Our workforce works onerous to be clear about why we advocate sure dietary supplements; you’ll be able to learn extra about our dietary complement methodology right here.

We help dietary supplements which might be evidence-based and rooted in science. We worth sure product attributes that we discover to be related to the best high quality merchandise. We prioritize merchandise which might be third-party examined and licensed by certainly one of three impartial third-party certifiers: USP, NSF, or ConsumerLab.com.

It is vital to notice that the FDA doesn’t evaluation dietary dietary supplements for security and effectiveness earlier than they go to market. Our workforce of specialists has created an in depth, science-backed methodology to decide on the dietary supplements we advocate and offers extra particulars on what we particularly search for in dietary supplements.

Alyssa Smolen, MS RDN, a NYC-based content material creator and registered dietitian nutritionist
Malina Malkani MS, RDN, CDN, dietitian, and creator of Protected and Easy Meals Allergy Prevention
Caroline L. Younger, MS, RD, LD, RYT, dietitian and yoga teacher of Complete Self Vitamin, LLC
Wan Na Chun, MPH, RD, CPT, a dietitian and private coach of One Pot Wellness
Katie Schimmelpfenning, RD, dietitian, swim coach, and Founding father of Eat Swim Win
Lauren Manaker, MS, RDN, LDN, CLEC, CPT, dietitian and Ladies’s Well being Professional

What’s the best type of calcium?

The 2 mostly discovered sorts of calcium dietary supplements are calcium carbonate and calcium citrate. Each are efficient, however calcium carbonate is greatest absorbed when taken with meals, in contrast to calcium citrate, which might be absorbed with or with out meals, Malkani advises us.

Is it OK to take calcium dietary supplements day-after-day?

It’s OK to take calcium dietary supplements day-after-day so long as you’ve gotten a function and wish and you aren’t exceeding the every day restrict, Younger says. Though, calcium is best absorbed by meals than supplementation, in keeping with Schimmelpfenning.

Anne Cook dinner Carroll, MS, RD, CDN, is a Registered Dietitian who works with sufferers, together with postmenopausal girls, to fulfill their well being targets. Her suggestions are primarily based on in depth analysis and present suggestions of the CDC and Nationwide Institutes of Well being (NIH). She educates sufferers on the suitable utilization of dietary supplements to optimize their dietary standing and general well being and focuses on complement analysis and evaluation.

As a registered dietitian, Caroline Thomason has 10+ years of expertise within the wellness area. She has personally reviewed dozens of calcium dietary supplements over time and labored with many colleagues who strongly perceive the present analysis on these merchandise. For this piece, she labored carefully with dietitian specialists to get the within scoop about real-world insights and probably the most up-to-date analysis on calcium dietary supplements in a wide range of classes.

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