The 6 Best Supplements to Support Bone Health

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Your skeletal system depends on a number of nutrients in order to stay strong and healthy. Bone conditions, such as osteopenia and osteoporosis, can be caused and worsened by nutrient deficiencies, such as low vitamin D and calcium levels.

Those with bone diseases and those at a higher risk for developing nutrient deficiencies that impact bone health may require supplements containing bone-supportive nutrients.

What’s more, certain supplements can help maintain optimal bone health and decrease the risk of age-related bone loss.

This article lists seven of the best supplements in 2024 to support bone health, covers the potential health benefits and risks of taking bone health supplements and shares tips to help you pick the right bone supplement for your specific health needs.

This content is meant to be informative, but should not be taken as medical advice. It is not intended for use as diagnosis, prevention or treatment of health problems. Always speak with your doctor before starting any new supplement or exercise regimen.

Our Picks for the Best Supplement for Bone Health in 2024:

• Best Supplement for Women’s Bone Health: Ritual Women’s Multivitamin
• Best Supplement for Men’s Bone Health: Transparent Labs Multivitamin
• Best Vitamin D Supplement for Bone Health: Transparent Labs Vitamin D3
• Best Supplement for Joint and Bone Health: Physio Pro Flex
• Best Supplement for Overall Bone Health: Thorne Advanced Bone Support
• Best Collagen Supplement for Bone Health: Bub’s Naturals Collagen Peptides

Best Supplement for Women’s Bone Health: Ritual Women’s Multivitamin

Get 25% off your first month of Ritual! Code: SI25

Key features and specs

• Key ingredients: Vitamin D3, vitamin E, folate, B12, iron, magnesium, boron, DHA, and K2
• Certifications: USP-Verified, Non-GMO
• Subscription: Monthly
• Best for: Women of reproductive age, women who need extra iron
• Price per serving: $1.10

Ritual is a subscription supplement company that offers a variety of nutrition products, including its Essential for Women Multivitamin. Ritual’s Essential for Women Multivitamin provides several key nutrients for bone health, including vitamin D, magnesium, boron and K2.

Many women’s diets are lacking in vitamins and minerals, such as iron and vitamin D, which can significantly impact bone health and increase the risk of bone density loss. For example, iron deficiency anemia is the most common nutrient deficiency in the world and is most common in women of reproductive age. Iron plays an essential role in oxygen delivery and is also necessary for collagen production and vitamin D metabolism, both of which are critical for building and maintaining healthy bones. Therefore, iron deficiency can negatively impact bone health and cause weakened bones and low bone mineral density.

Ritual’s Essential for Women Multivitamin is designed for women aged 18 to 49 and provides 44% of the Daily Value (DV) for iron. Additionally, it provides nutrients commonly lacking in women’s diets, such as folate and vitamin D.

It also includes the essential omega-3 fatty acid Docosahexaenoic acid (DHA), which studies show may help prevent bone decay and promote bone mineralization, thus supporting healthy bones. DHA also helps regulate inflammation in the body and is essential for brain and immune health.

Ritual’s Essential for Women Multivitamin capsules are made with a mint essence, which may make them easier to tolerate for those who get nauseated when taking supplements. Ritual recommends taking two capsules at any time of day, such as in the morning or before bed, with or without food.

Ritual uses a third-party lab to test its products for contaminants like heavy metals and its Essential for Women Multivitamin is free from common allergens, like gluten. This product is also free from GMOs and artificial colors and is vegan-friendly.

Customers seem to like Ritual Essential for Women Multivitamin, and reviews on the company website are mostly positive, with a 4.4 out of 5-star average rating. The reviews mention that the supplement is easy to take, high-quality and affordable.

Even though Ritual’s vitamin is a good choice for overall health, including bone health, it is low in several essential nutrients for skeletal health, including magnesium and zinc.

Related Post: The Best Multivitamins for Women to Take

What we like:

• Subscription service may be convenient for some women
• Contains bone-supportive nutrients, like vitamin D, boron, iron and DHA
• Easy to tolerate
• Third-party tested
• USP-Verified

What to consider:

• Lacking essential nutrients like B6 and iodine, and low in magnesium
• Subscription only

Best Supplement for Men’s Bone Health: Transparent Labs Multivitamin

Key features and specs

• Key ingredients: B vitamins, iodine, magnesium, zinc, selenium, copper, manganese, chromium, chloride, potassium, N-acetyl cysteine, CoQ10, and vitamins A, C, D3, and K
• Certifications: cGMP
• Subscription: Every 30, 45 or 60 days, 10% savings
• Best for: Men looking for a comprehensive multivitamin, men who need extra bone support
• Price per serving: $0.99

Although low bone density and osteoporosis are more common in women, men can experience bone loss and bone-related health conditions, too. Older men are more at risk for developing low bone mineral density than younger men due to the age-related loss of hormones, such as androgens, which are essential for maintaining strength and muscle mass. Studies show age-related muscle loss is associated with an increased risk of osteoporosis.

Additionally, men who follow restrictive diets, such as a vegan diet, and men with obesity, are more likely to develop deficiencies in nutrients that are critical for bone health, including vitamin D and calcium.

For men looking for a multivitamin that contains nutrients important for bone health, Transparent Labs Advanced Micronutrient Complex is a smart choice. It provides 2,500 IU of vitamin D, a vitamin necessary for the absorption of calcium, as well as several other nutrients needed for healthy bones, such as vitamin K, magnesium and zinc. It also contains CoQ10, an antioxidant naturally produced by the body that helps protect cells from oxidative damage and may help protect against bone loss.

It also provides vitamin C, which may have a positive effect on bone mineral density when consumed in high doses.

Transparent Labs provides certificates of analysis (COAs) for all of its products, which are conducted by third-party laboratories. COAs confirm that a product has been tested for quality and purity and meets specific standards.

Customer reviews on the Transparent Labs website are mostly positive, with a 4.6 out of 5-star average from 67 reviews. Customers, including those 60 and older, comment that the supplement has helped with their energy levels, sleep and more.

Related Post: The 13 Best Supplements for Men to Take

What we like:

• COA available
• Comprehensive multivitamin that provides several nutrients important for bone health
• Affordable

What to consider:

• Not appropriate for vegans or those with severe nut allergies

Best Vitamin D Supplement for Bone Health: Transparent Labs Vitamin D3

Key features and specs

• Key ingredients: Vitamin D3 and vitamin K2
• Certifications: cGMP
• Subscription: Every 30, 45 or 60 days, 10% savings
• Best for: Those with low vitamin D, those who want to support bone health
• Price per serving: $0.16

Vitamin D is critical for bone health as it’s needed for the absorption of calcium and bone mineralization. If you’re low or deficient in vitamin D, it leads to low calcium levels and abnormal mineralization of the collagen matrix that makes up your bones. If untreated, vitamin D deficiency can progress to osteoporosis.

Unfortunately, vitamin D insufficiency and deficiency are common in the US. Vitamin D deficiency, which is generally recognized as serum vitamin D levels less than 20 nanograms per milliliter, impacts up to 22 percent of US adults. As much as 40.9 percent of US adults are considered insufficient in vitamin D, which is when levels fall between 21 to 29 ng/ml.

Transparent Labs D3 with K2 combines 5,000 IU of vitamin D3 with 100mcg of K2, which work together to support healthy bones. This supplement is a good choice for those who have low vitamin D levels, such as those with vitamin D insufficiency. Keep in mind that people with vitamin D deficiency may require higher doses of vitamin D to effectively increase their levels. If you have vitamin D deficiency, your healthcare provider will recommend an appropriate dose based on your specific health needs and current vitamin D levels.

This supplement has an average rating of 4.7 out of 5 stars on the Transparent Labs website. Customers report that Transparent Labs D3 with K2 is effective for increasing vitamin D levels and that the supplement is affordable and easy to take.

What we like:

• Affordable
• High-dose vitamin D
• Contains K2

What to consider:

• Not appropriate for vegans or those with severe nut allergies

Best Supplement for Joint and Bone Health: Physio Pro Flex

Key features and specs:

• Key ingredients: Selenium, glucosamine HCL, bromelain, ginger root extract, turmeric extract, chondroitin sulfate, methylsulfonylmethane (MSM)
• Certification: None
• Subscription: No subscription, but bundle and save options available
• Best for: People who want a supplement that may reduce inflammation and may rebuild joint tissues
• Price per serving: $1.94

Physio Pro Flex is a bone health supplement that is formulated to restore healthy joint tissues like cartilage and ligaments and reduce overall inflammation. There are seven key ingredients in this formula that can be grouped into two categories based on those two goals.

The ingredients that may reduce inflammation are ginger root extract, turmeric extract, bromelain and selenium. Turmeric and ginger have been used in traditional medicine for centuries, and research supports combining these two extracts to reduce inflammation all over your body. The effective dose of these herbs is unknown and seems to depend on your body. However, the dose used in the study above was six to 10 grams per day (Physio Pro Flex only has 250 milligrams).

Bromelain also has anti-inflammatory properties, but it primarily targets inflammation in your muscles and joints that may be causing pain and limited mobility. However, it should be noted that there is no known effective dose of Bromelain, and the results vary greatly depending on your body weight, source of Bromelain and other variables.

Selenium doesn’t have direct anti-inflammatory properties, but it is a mineral your body uses to help regulate immune response and chronic inflammation from conditions like arthritis. The FDA recommends 55 micrograms of selenium per day for adults aged 19-51. Physio Pro Flex has 200 micrograms, which is a little less than four times the recommended amount.

The ingredients that may promote healthy joint tissues are glucosamine HCL, chondroitin sulfate and MSM. One study of arthritis patients using glucosamine HCL showed patients reporting less pain and greater mobility after six weeks. It was a small study of only 43 patients, but almost 75 percent of participants reported positive effects. No effective dose of glucosamine was noted in the study, but Physio Pro Flex has 500 milligrams.

Chondroitin sulfate is a compound that may help your body regenerate damaged tissues and slow muscular degeneration. This research is ongoing, so an effective dose is currently unknown. However, early results are promising for chronic joint pain patients. Similarly, MSM may increase mobility and reduce pain in inflamed joints at 6,000 milligrams per day, but Physio Pro Flex only has 100 milligrams.

What we like:

• Formulated to support the rebuilding of damaged tissue and reduce inflammation
• No artificial or filler ingredients added
• Bundle and save options that can bring the price per serving down 10%

What to consider:

• Only includes 100 milligrams of MSM when the effective dose is 6,000 milligrams
• More expensive than other joint health supplements at almost $2.00 per serving, compared with under $0.50 per serving for similar supplements from other brands

Best Supplement for Overall Bone Health: Thorne Advanced Bone Support

Key features and specs

• Key ingredients: D3, B6, folate, B12, calcium, magnesium and boron
• Certifications: cGMP, TGA “A” rating, certified gluten-free
• Subscription: Every 1, 2, 3 or 4 months, up to 20% savings
• Best for: People who want a well-rounded bone support supplement, people with osteopenia and osteoporosis, people on blood-thinning medications
• Price per serving: $0.40

Thorne Advanced Bone Health is one of the best bone support supplements on the market. It provides seven nutrients—vitamin D, B6, folate, B12, calcium, magnesium and boron—that are essential to skeletal health, all in bioavailable forms.

Thorne Advanced Bone Health contains B vitamins, including B12 and folate. B12 and folate help break down homocysteine, an amino acid naturally found in your body, and turn it into other compounds used by the body, like the amino acid methionine. If you don’t have enough B12 and folate in your body, homocysteine can build up in your blood, which can lead to a number of health issues, including heart disease, depression and cerebrovascular disease.

High homocysteine has also been linked to bone issues, including an increased risk of osteoporosis and decreased bone mineral density. For example, a 2020 study in 252 postmenopausal women found that women with low bone mineral density had higher levels of homocysteine, inflammation and bone resorption markers, and lower levels of vitamin D, B12, folate and bone formation markers compared to women with normal bone mineral density.

Studies also show that low levels of B6 may be a risk factor for osteoporosis, as low levels of B6 promote bone breakdown.

As we age, deficiencies in certain nutrients, such as B12, become more common, so taking a dietary supplement can help you maintain healthy vitamin and mineral levels.

In addition to B vitamins, Thorne Advanced Bone Health contains vitamin D, magnesium, calcium and boron, a mineral that plays an important role in bone formation.

This supplement is safe for people who take blood-thinning medications as it doesn’t contain vitamin K. People taking blood-thinning medications, like Warfarin, need to keep their vitamin K intake consistent and should generally avoid consuming supplements that contain large doses of vitamin K, such as bone health supplements.

Thorne is a supplement brand that’s trusted and recommended by healthcare providers because of its dedication to safety and quality. Thorne uses high-quality, bioavailable forms of nutrients in their supplements, such as dicalcium malate and dimagnesium malate, to ensure efficient absorption. What’s more, Thorne has an “A” rating from the Therapeutic Goods Association (TGA), a regulatory agency run by the Australian Department of Health that sets strict requirements for supplement manufacturing. Its production facility is certified by NSF International, an organization that independently tests supplements for quality and potency and inspects manufacturing facilities.

Thorne also conducts three rounds of in-house laboratory testing on each product to ensure quality and purity.

On Amazon, 79 percent of 334 reviews gave Thorne Advanced Bone Support five stars. Reviews mention that the supplement has helped improve their bone mineral density when used alongside a healthy diet and exercise routine.

What we like:

• Well-rounded supplement
• Bioavailable forms of nutrients
• TGA “A” rating

What to consider:

• Contains 5-methyltetrahydrofolate (5-MTHF), which isn’t recommended for people taking methotrexate cancer therapy

Best Collagen Supplement for Bone Health: Bub’s Naturals Collagen Peptides

Key features and specs

• Key ingredients: Collagen peptides
• Certifications: NSF Certified for Sport
• Subscription: Every 15, 30 or 45 days, 15% percent savings
• Best for: People with low protein intake, people with low bone density
• Price per serving: $1.42

Protein is one of the most important nutrients for bone health and makes up over around 50 percent of bone volume and one-third of its mass. Collagen is the most abundant protein in the human body and is the major protein found in bones.

Consuming too little protein can harm overall health and result in low bone mineral density and an increased risk of osteoporosis. Studies show that older adults with higher protein intake have higher bone mineral density and a reduced risk of fractures.

Collagen peptides can be added to drinks, including cold and hot beverages, and food, making them a convenient way to boost protein intake. Plus, studies show that adding collagen peptides into your diet may increase bone mineral density.

A 2018 study that included 102 post-menopausal women found that women who were supplemented with five grams of collagen peptides per day for one year had significantly increased BMD of the femoral neck and spine compared to a placebo group.

In a 2021 follow-up study that included 31 of the women from the 2018 study, the researchers found that supplementing with five grams of collagen for a total of four years led to a consistent increase in bone mineral density. Over the four-year period, BMD increased by 5.79 percent to 8.16 percent in the spine and by 1.23 percent to 4.21 percent in the femoral neck.

Collagen peptides may also help reduce symptoms of osteoarthritis.

Bub’s Naturals Collagen Peptides provides 18 grams of protein per serving, making it an easy way to boost your intake of this important nutrient. The powder is unflavored and can be added to both sweet and savory foods and beverages.

This product is NSF Certified for Sport, which is a third-party testing certificate that verifies that dietary supplements are free from over 290 substances banned by major athletic organizations, making Bub’s Naturals Collagen Peptides a smart choice for athletes. It’s also free from common allergens like gluten, soy, and nuts.

What’s more, Bub’s Naturals Collagen Peptides are sources from sustainable farms in South America and the company donates 10 percent of its profits to charities.

The product has 940 reviews on the company’s website, most of which are five stars.

What we like:

• High-quality collagen peptides
• NSF Certified for Sport
• Provides 18 grams of protein per serving

What to consider:

• Pricey

Benefits of Taking a Supplement to Support Bones

Your diet and lifestyle impact the health of your entire body, including the health of your bones.

Although many people can obtain adequate amounts of bone-supportive nutrients from following a well-rounded diet, those following restricted diets and people with underlying medical conditions often require additional nutrition support through supplementation in order to maintain optimal nutrient levels.

For example, people who follow primarily plant-based diets are more at risk for developing deficiencies in nutrients required for skeletal health, including calcium and zinc. Also, those with underlying health conditions that impact nutrient absorption, such as Crohn’s disease, are at an increased risk of developing both osteoporosis and deficiencies in nutrients like calcium and vitamin D. People taking medications such as proton pump inhibitors, which decrease the absorption of bone-supportive nutrients, like calcium and magnesium, may benefit from a multi-nutrient supplement, too.

In addition to poor dietary intake and underlying health conditions, general aging, lack of sun exposure and reliance on ultra-processed foods can also lead to low or deficient levels of vitamins and minerals needed for bone health.

Vitamin D insufficiency and deficiency, which are more common in older people, are major health issues worldwide and can increase the risk for bone-related conditions, like osteopenia and osteoporosis, as well as common diseases, like heart disease.

Magnesium is another essential mineral for bone health that’s often under-consumed by those following standard American diets, which can lead to issues with bone health. That's why a stand-alone magnesium supplement is a popular option for dietary supplements.

Taking one or more supplements that contain nutrients essential for bone health can help you reach and maintain optimal vitamin and mineral levels and may help reduce the risk of bone-related conditions, such as osteopenia and osteoporosis.

In addition to taking supplements containing bone-supportive nutrients, getting plenty of exercise, including weight-bearing exercise, and following a high-protein diet can help promote strong bones and prevent bone disease.

A 2020 review found that protein intake above the recommended dietary allowance (RDA) for protein, which is currently set at 0.8 g/kg body weight per day, could help reduce hip fracture risk and bone loss and promote healthy bone mineral density maintenance in older adults.

For optimal bone health, health organizations, such as The European Society for Clinical and Economic Aspects of Osteoporosis and Osteoarthritis (ESCEO), recommend a daily protein intake of 1-1.2 g/kg of body weight per day, with at least 20–25 grams of high-quality protein at each meal.

Precautions

As mentioned above, people taking blood-thinning medications should avoid taking in large doses of vitamin K, such as those found in some bone health supplements.

Also, it’s important to be careful when taking supplemental calcium.

Many people take calcium supplements in hopes of supporting bone health, but taking in too much calcium from dietary supplements could increase your risk of heart disease.

This is because if you take in more calcium from dietary supplements than your body needs or can use, extra calcium is deposited in your arteries, which can increase your risk of cardiovascular complications and heart disease.

A 2021 meta-analysis of 13 double-blind, placebo-controlled studies that included over 43,000 people found that calcium supplements significantly increased the risk of heart disease, specifically in postmenopausal women. The review found that a supplementary calcium intake of 1,000 milligrams per day significantly increased the risk of heart disease by about 15 percent in healthy postmenopausal women.

While some people may require supplemental calcium, it’s best to avoid high-dose calcium supplements. Instead, opt for supplements that provide lower amounts of calcium and increase your dietary intake of high-quality calcium-rich foods like yogurt, kefir, beans and greens.

Can Bone Density Be Restored?

In most cases, you can take steps to restore bone mineral density.

Studies show that certain dietary and lifestyle changes effectively improve bone mineral density and protect against further bone loss and fractures.

For example, a 2022 review of seven studies involving 370 older adults found that resistance training programs that lasted for at least twelve weeks had a positive effect on the bone mineral density of the hip and spine, improving bone mineral density by 36 and 38 percent, respectively.

Exercise has also been shown to have a positive impact on bone mineral density in those with osteoporosis.

Making changes to your diet, including increasing protein intake and taking certain supplements, may help improve bone mineral density, too.

Higher total protein intake and following a healthy diet, such as a Mediterranean dietary pattern, have been linked to higher bone mineral density and better bone health.

What’s more, studies show that taking certain dietary supplements, including vitamin K2, vitamin D, magnesium, calcium and collagen, may improve bone mineral density in certain populations.

Keep in mind that, like most health conditions, low bone mineral density and osteoporosis are best treated with a combination of lifestyle and dietary changes, appropriate supplementation and medications when necessary.

How to Choose the Best Bone Health Supplement for You

While some people may benefit from a bone health supplement, everyone has different health and nutrition needs that should be considered when shopping for a bone health supplement.

For example, some people may need to supplement with just one nutrient, such as vitamin D, while others may benefit from taking a bone health supplement that contains several vitamins, minerals and other compounds important for bone health.

Also, people with nutrient deficiencies, such as a deficiency in vitamin D, may need to take much higher doses of nutrients compared to people who have adequate nutrient levels.

If you have osteopenia or osteoporosis, you should consult your healthcare provider before starting any supplement, especially if you’re taking one or more medications. Your healthcare provider can recommend appropriate and evidence-based dietary supplements based on your current dietary intake, overall health and level of bone disease.

It’s important to note that it is possible to overconsume nutrients from dietary supplements, which could negatively impact your health. For example, taking in too much supplemental calcium may harm your heart and increase your risk for heart disease while taking in more iron than you need through iron supplements can lead to iron toxicity, which can damage the heart, kidneys and central nervous system.

Our Methodology: How We Chose the Best Supplement for Bone Health

The supplements on this list provide nutrients known to have a positive impact on bone health, including vitamin D, magnesium, calcium and K2.

We picked products that include bioavailable forms of nutrients and are free from unnecessary ingredients like fillers and preservatives.

We included supplements from companies that adhere to strict quality and safety standards. Many of the products on this list have been third-party tested to ensure quality and safety and several companies offer COAs for their bone health supplements.

We also prioritized bone health supplements with primarily positive customer reviews and left out products that failed to meet customer expectations.

Lastly, we included bone health supplements at different price points so that you can choose a high-quality product that fits into your budget.

Best Supplement for Bone Health FAQs

Can vitamin D reverse osteoporosis?

Popping a vitamin D supplement can’t “reverse” osteoporosis. Still, studies show that vitamin D alone and combined vitamin D and calcium supplementation may help protect against bone fractures and significantly improve bone mineral density in some people with osteoporosis.

What vitamins are essential for bone health?

A number of nutrients are essential for maintaining healthy bones. Vitamin D and vitamin K, as well as B vitamins, are just some of the nutrients needed to support bone health and protect against bone loss, fractures and bone disease.

Can you take too much vitamin D?

Although it’s difficult to take in toxic amounts of vitamin D, it is possible. Vitamin D supplements are considered safe, and toxicity is uncommon. A healthy person would need to take extremely large doses of vitamin D in order to reach dangerous levels in the body. Most cases of vitamin D toxicity are related to accidental overdose or prescription errors. That said, people with certain medical conditions, including​​ granulomatous disorders, congenital disorders and some lymphomas are more at risk for developing high vitamin D levels from dietary supplements.

Even though toxicity is unlikely if you keep daily intake levels below 10,000 IU per day and avoid very high-dose vitamin D supplements, experts recommend that people with normal vitamin D levels not exceed 4,000 IU of vitamin D per day.

However, people who are low or deficient in vitamin D may need to take much higher doses than the current Tolerable Upper Intake Level (UL) for vitamin D, which is currently set at 4,000 IU. Talk to your healthcare provider if you have questions regarding vitamin D dosing.

Should calcium and magnesium be taken together or separately?

Calcium and magnesium compete for intestinal absorption and transport, so it’s best to take them separately when possible to ensure optimal absorption.

That said, it’s safe to take multivitamin products that contain both calcium and magnesium. Also, if you’re taking a calcium supplement, experts recommend taking magnesium as well, ideally in a 2:1 ratio of calcium to magnesium. This is because taking calcium without supplementing with magnesium could negatively influence magnesium absorption and retention.

What are five symptoms of osteoporosis?

Osteoporosis usually doesn’t cause many symptoms until it causes fractures, which is why it’s referred to as a “silent” disease. Symptoms of spinal fracture caused by osteoporosis include severe back pain, loss of height and spine issues, such as a hunched posture.

Takeaway: Is Taking a Supplement for Bone Health Worth It?

If you have a bone disease or want to support your overall bone health, taking a supplement that provides the nutrients needed for building and maintaining strong bones could be helpful.

Studies show that certain supplements, such as those that provide vitamin D, calcium, magnesium and omega-3s, may help promote bone health, protect against bone loss and improve bone issues in people with low bone mineral density and osteoporosis.

If you’re interested in taking a bone health supplement, it’s best to speak with your healthcare provider and get their recommendations for a safe and appropriate bone health supplement, such as the products on this list. 

Prices are accurate and items in stock as of publish time.