Taking care of your bones becomes more important as we age, especially to help reduce the risk of fractures, breaks, and osteoporosis. This is especially true for women going through or past menopause, with one in every five women over 50 affected by osteoporosis. This is partially due to hormonal changes with menopause, like declining estrogen levels, that can speed up bone loss. Registered dietitian Alyssa Smolen, MS, RDN, explains our bones reach their peak density between 25 and 30 and remain stable until the beginning of menopause.
To maintain bone mass and muscle strength, it’s important to ensure you get enough nutrients to keep your bones strong. While calcium usually receives the most attention, vitamins D and K, magnesium, and boron are just as important to maintaining bone health. Since many people do not meet the recommended intakes of these vitamins and minerals in their diets, supplements can be a helpful way to fill in the gaps.
To select our list of the top supplements for bone health, our dietitians considered the quality of ingredients, form, type (including capsules, tablets, gummies, and powders), dosage, and internal and third-party testing. We also consulted with experts for guidance on when supplements may be beneficial and what to look for in a quality supplement to bring you our 8 Best Bone Health Supplements of 2024.
Dietary supplements are minimally regulated by the FDA and may or may not be suitable for you. They also may interact with other supplements or medications you are taking. Our team of medical experts reviews supplements according to our rigorous dietary supplement methodology. We also had a registered dietitian review this page for its scientific accuracy. Please always speak with a healthcare provider to discuss any supplements you plan on taking.
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Why We Like It
Theralogix TheraCal D2000 tops our list because it’s a comprehensive bone health supplement that includes calcium, magnesium, boron, and vitamins D and K in active and well-absorbed forms. We also like that it’s NSF Certified for Contents, ensuring it contains exactly what it says on the label and is free of potential contaminants.
Each two-tablet serving contains 500 milligrams (38% DV) of calcium citrate, the ideal form of supplemental calcium that does not require stomach acid for absorption so that it can be taken on an empty stomach. It is typically well tolerated and does not usually cause gastrointestinal side effects like constipation and bloating. Calcium supplements have better absorption rates at around 500 milligrams or less, so this is an appropriate dosage to boost calcium stores for those with low dietary calcium intake.
It’s Worth Noting
This is one of the more expensive options on our list. It also contains vitamin K, which can interact with anticoagulant drugs like warfarin (Coumadin). Also, with 500 milligrams of calcium per serving, this is at the higher end of calcium supplementation that our experts recommend (unless directed by a healthcare professional), so it is suited for those with a low dietary calcium intake.
- Serving size: 2 tablets
- Key Nutrients included: Calcium (500 mg/38% DV)), vitamin D (1000 IU/125% DV)), vitamin K (50 mcg), magnesium (100 mg (24% DV), Boron (1.5 mg)
- Third-party tested: Yes, NSF Certified
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Why We Like It
Like our top pick, Thorne Advanced Bone Support is a well-rounded bone health supplement that includes calcium, magnesium, boron, and vitamin D, as well as B12, B6, and folate. These B vitamins help support bone cell formation and regulation of calcium absorption, and low levels of these vitamins may increase the chances of low bone mineral density. B vitamins are also important in many other bodily functions, including converting food into energy. Those following vegan and vegetarian diets are at higher risk for B-vitamin deficiencies.
Each two-tablet serving contains 300 milligrams (23% DV) of calcium, a moderate dose to help maintain adequate calcium levels that are safe for most people. Dicalcium malate is one of the more concentrated forms of calcium found in supplements that are well absorbed and typically well tolerated at this dosage level. We also like that Thorne is a trusted brand with rigorous in-house testing and research-backed formulations.
This supplement does not contain vitamin K, so it’s a better option for those on anti-clotting medications like coumadin (Warfarin) or for those who consume adequate amounts of vitamin K in their diet (if you regularly eat leafy greens, you’re likely getting enough vitamin K).
It’s Worth Noting
Because this supplement contains several nutrients, if you take other supplements like a multivitamin, it’s important to ensure you do not exceed the Tolerable Upper Intake Level (UL) for any individual nutrient.
- Serving size: 2 capsules
- Key Nutrients 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 tested: No, but strong in-house testing
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Why We Like It
Garden of Life Living Calcium Advanced is a great option if you are looking for a bone health supplement made with plant-derived nutrients. It contains 1,000 milligrams of calcium (77% DV) sourced from algae and other bone health-supporting nutrients like vitamins D, K, B12, B6, folate, magnesium, zinc, boron, and more.
This supplement contains relatively high doses of vitamins and minerals, so it is suited to someone who lacks these key nutrients in their diet or has a diagnosed deficiency. It’s a good option for vegans and vegetarians who can be at higher risk of inadequate intakes of calcium, vitamin D, and B vitamins from diet alone.
Garden of Life is a trusted supplement company with research-backed formulations and rigorous internal testing standards, although this particular supplement has no third-party certifications for purity and potency.
It’s Worth Noting
This is a higher dose of calcium with 1,000 milligrams (77% DV) per six caplet serving; we recommend consulting with your healthcare provider before adding this to your regimen, as over-supplementing calcium can have negative side effects.
Because this supplement contains several nutrients at relatively high doses, if you take other supplements like a multivitamin, it’s important to ensure you do not exceed the Tolerable Upper Intake Level (UL) for any individual nutrient. Also, it contains vitamin K, which may not be suitable for those on anticoagulant drugs like warfarin (Coumadin).
- Serving size: 6 caplets
- Key Nutrients included: Calcium (1000 mg/77% DV), vitamin D (600 IU/75% DV), vitamin K (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 tested: Yes, but not certified
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Why We Like It
Mary Ruth’s K2 + D3 Calcium Gummies provide three key bone-supporting nutrients in a tasty gummy form. This supplement contains 1,000 IU (125% DV) of vitamin D,100 micrograms of K2, and smaller amounts of calcium with 100 milligrams (8% DV) per serving. This is a good option if you consume some calcium-rich foods in your diet but want a boost to fill the gaps. The amount of vitamin D in this supplement is an appropriate baseline dose to help maintain adequate vitamin D levels.
These gummies are made with pectin (not gelatin), making them vegan-friendly. We also like that they are free of artificial flavorings and colorings and are lightly sweetened with organic cane sugar, with only one gram of sugar per serving. The tasty peach mango apricot flavor and chewy texture make them fun to eat and a nice break from pills, particularly if you take other supplements. We like that this product is third-party tested for purity and potency and is Clean Label Project Certified, making it a trusted choice.
It’s Worth Noting
With 100 mg of calcium per serving, this is a relatively lower dose. It is great for those looking for a bit of “safety net” coverage, but it’s likely not a high enough dose for those who do not consume any calcium-rich foods. Also, the form of calcium used in this supplement (calcium phosphate) requires stomach acid for optimal absorption, so it should be taken with food.
- Serving size: 1 gummy
- Key nutrients included: Calcium (100 mg/8% DV), vitamin D (1,000 IU/125% DV), vitamin K2 (100 mcg)
- Third-party testing: Yes, Clean Label Project
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Why We Like It
If you’re looking for a low-dose calcium supplement, we recommend Life Extension’s Calcium Citrate with Vitamin D. Registered dietitian Malina Malkani, MS, RDN, CDN, notes this supplement is a great fit for many of her adult clients who need a highly absorbable and easy-to-swallow calcium supplement. She appreciates that each capsule contains a small dose of vitamin D3 to facilitate calcium absorption and promote healthy bone density. She also adds that she has not seen any gastrointestinal side effects with this supplement.
With each capsule delivering 200 milligrams of calcium citrate per (15% DV), this is considered a low-dose calcium supplement safe for most people. You can easily increase your dosage to more capsules per day, depending on your needs and the recommendation of a healthcare professional. Calcium citrate is a well-absorbed and typically well-tolerated form of calcium supplementation that can be taken on an empty stomach.
It’s Worth Noting
If a healthcare professional has recommended a higher dose of calcium, this may not be the best product for you. Alternatively, you can take multiple servings to reach the dose you need. It also does not contain other key nutrients for both health (just a small dose of vitamin D to help with absorption), so this is primarily meant for supplementing calcium alone if it’s lacking in your diet.
- Serving size: 1 capsule
- Key nutrients included: Calcium (200 mg/15% DV), vitamin D3 (100 IU/13% DV)
- Third-party testing: Yes
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Why We Like It
If you are looking for a higher-dose calcium supplement, try Pure Encapsulations Calcium with D3. This pick is also a top choice of Caroline Young, MS, RD, LD, RYT, who has been recommending this supplement to her patients for years because they are high-quality supplements with high bioavailability, which means they are absorbed well by the body.
This supplement contains 450 milligrams of calcium per three-capsule serving in the form of calcium citrate/malate, which is well absorbed and typically well tolerated and does not need to be taken with food. Since your body can only effectively absorb about 500 milligrams or less at a time, this is an appropriate higher dose amount per serving. If a health care professional has recommended a daily dose above 500mg, you could add additional capsules as needed, spread throughout the day.
In addition to calcium, this contains 400 IU of vitamin D3, which helps with calcium absorption and can boost your general vitamin D stores, but not enough to correct a deficiency or maintain adequate levels if you do not get enough vitamin D through food or sunlight.
Pure Encapsulations emphasizes high-quality ingredients and third-party tests of all of its products so that you know exactly what you’re getting when you purchase.
It’s Worth Noting
The serving size of this calcium supplement is three somewhat large capsules, which may not be suitable for those who have trouble swallowing pills. Unlike some of the other options on our list, this is not a comprehensive bone health supplement but instead is meant primarily to address low dietary calcium intake.
- Serving size: 3 capsules
- Key ingredients included: Calcium (450 mg/35%), vitamin D (400 IU/35%)
- Third-party testing: Yes, but not certified
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Why We Like It
If you are looking for an alternative to pills and tablets, Thorne Cal-Mag Citrate + Vitamin C powder is a great option. To consume, simply mix one scoop of powder with at least eight ounces of water, or you can mix it into smoothies or other flavored beverages.
This is considered a higher-dose calcium supplement with 500 milligrams of calcium per serving. It contains calcium citrate, the more digestive-friendly and absorbable form of calcium that can be taken with or without food. It also contains 200 milligrams of magnesium citrate, which aids in the absorption and metabolism of calcium and vitamin D and generally helps support calcium balance in the body. As an added bonus, it contains 500 milligrams of vitamin C for immune support.
While this supplement does not have any third-party testing certifications, Thorne is a reputable brand with quality supplements that are research-backed and rigorously internally tested.
Magnesium citrate can cause gas, bloating, and diarrhea in some. It can have a laxative effect, drawing water into the GI tract, which acts as a gentle laxative that can help alleviate constipation but may not be suitable for all. Also, this supplement does not contain vitamin D, an essential nutrient for calcium absorption and overall bone health, so you may want to consider adding an additional vitamin D supplement, given that vitamin D is a common deficiency.
- Serving size: 1 scoop (5.35g)
- Key ingredients included: Calcium (500 mg/38% DV), vitamin C (500 mg/556% DV), magnesium (200 mg/48% DV)
- Third-party testing: No, but strong internal testing
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Why We Like It
Vital Proteins Professional Bioactive Collagen Complex Daily Foundational Support contains 12.5 grams of three researched-backed forms of bioactive collagen (FORTIBONE, FORTIGEL, VERISOL) that may help to increase bone mineral density, collagen formation, and improve joint mobility. Studies show that supplementing with these specific types of collagen may be particularly beneficial in increasing bone mineral density in post-menopausal women.
Collagen is also a source of protein, and this supplement contains 11 grams of protein per serving, supporting muscle repair and synthesis, which is bone protective. It also contains 100% daily value of vitamin C, providing immune support and an antioxidant boost.
This flavorless collagen powder can be mixed into a variety of beverages, including water or coffee, or blended into smoothies—mix one scoop in 8 oz. of liquid. Vital Proteins is a trusted brand with quality supplements that utilizes independent, third-party testing for purity and potency, including testing for heavy metals and microbial contaminants. We also like that they source their collagen from grass-fed, pasture-raised cows.
It’s Worth Noting
This collagen is sourced from bovine (cow), so it’s not vegan or vegetarian-friendly. This is one of the more expensive supplements on our list at $59 per 30-serving container, and it is recommended to take daily, so the costs could add up. Also, many of the research studies on these specific types of collagen have been funded by supplement companies, so more research may be needed.
- Serving size: 1 scoop (13g)
- Key ingredients included: Bioactive collagen peptides (FORTIBONE, FORTIGEL, VERISOL), vitamin C (90 mcg/100% DV)
- Third-party testing: Yes
Whether or not you would benefit from a bone health supplement depends on your individual needs, lifestyle, and nutritional status. If your diet is lacking in any of the key nutrients listed below, you may want to consider supplementation. It’s best to target the individual nutrients that you may fall short of from diet alone, but if your diet is limited in multiple key bone health nutrients, a more comprehensive bone health supplement may be the best choice. If you eat a diverse and nutrient-dense diet and do not have any vitamin or mineral deficiencies but are looking for extra bone health support, try a collagen supplement.
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.
Key Nutrients for bone health that you may find in many bone health supplements include:
- Calcium is essential for building and maintaining healthy bones. The recommended daily intake for adults is between 1,000-1,300 mg, and the Tolerable Upper Intake Level (UL) for adults is between 2,000-2,500 mg daily from both food and supplements.
- Vitamin D aids in the absorption of calcium in the digestive tract and aids in bone mineralization and strengthening. The recommended daily intake for adults is 600 IU per day, but higher doses are needed to correct deficiencies and maintain adequate vitamin D status if you have limited sun exposure. The UL for vitamin D for adults is 4,000 IU.
- Vitamin K/K2 is involved in producing important substances that support the main proteins involved in bone growth and health. Studies show that vitamin K2 (Menaquinone) supplementation specifically may improve bone strength. The adequate intake for vitamin K is 120 mcg for adult men and 90 mcg for women. There is no established UL for vitamin K because it has a low potential for toxicity.
- Magnesium is important for absorbing and metabolizing vitamin D, an essential bone health nutrient. It also maintains regular bone cell activity and helps prevent bone breakdown. The recommended daily intake is 420 mg daily for adult men and 320 mg for adult women. The UL for magnesium from supplements is 350 mg.
- Boron: Boron can help increase the absorption and metabolism of calcium and magnesium, two important minerals for bone health. No RDA is established for boron, but the UL for adults is 20mg daily (from supplements only). Studies show supplementing 1-3 mg of boron may support bone health.
- Phosphorus is an important mineral that makes up bone and teeth. Because phosphorus is abundant in our food supply, phosphorus deficiencies in the U.S. are rare (unless caused by an underlying health condition), so phosphorus supplementation is generally unnecessary.
Calcium supplements can help provide adequate calcium for people who may not regularly eat enough calcium-rich foods, like people who are vegan, intolerant to dairy, or have allergies that limit dairy consumption. If you’re not regularly eating calcium-containing foods like dairy products and non-dairy calcium sources like green leafy veggies and calcium-fortified products, including some plant-based milks, cereal, and juice, you may benefit from taking a calcium supplement.
While we know that adequate calcium intake supports bone health, the research on calcium supplements to support bone health is mixed, and it may come with some risks, especially when taken at high dosages. Some people may experience minor side effects such as gas, constipation, and bloating, and long-term use of calcium high-dose supplements may increase the risk of kidney stones, cardiovascular disease, and gastrointestinal issues.
There have been recent studies that associate long-term, high-dose calcium supplementation in older individuals with an increased risk of cardiovascular diseases, including coronary heart disease and increased risk of heart attacks. Taking in calcium from food sources is less likely to be associated with heart disease and calcification risk and more likely to be associated with the positive benefits of regularly consuming enough calcium.
High intakes of calcium can cause serious health risks, so it’s important to not exceed the Tolerable Upper Intake Level (UL) from both dietary intake and supplements, which is between 2,500 milligrams for adults aged 19-50 and 2,000 mg for adults 51 and older. Given the risks of excess calcium intake and that the body only effectively absorbs a maximum of around 500 milligrams of calcium at a time from supplementation, most experts agree to not exceed this amount of calcium from supplementation (unless directed otherwise by a healthcare professional), and focus on meeting the rest of your needs from calcium-rich foods.
People with thyroid disease, kidney disease, or kidney stones should consult with a doctor before supplementing with calcium, Schimmelpfenning advises. Certain medications cannot be taken with calcium or may need to be spaced out. For example, people taking thyroid medications, blood pressure medications, bisphosphonates, calcium-based antacids (like Tums), calcium channel blockers as well as antibiotics should check with their doctor to see when and if they can take a calcium supplement, Smolen cautions. Lastly, if you are taking an iron supplement, take it at a different time than your calcium supplement, because the two minerals can negatively impact each other’s absorption.
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 one of three independent third-party certifiers: 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 and gives more details on what we specifically look for in supplements.
- Alyssa Smolen, MS RDN, a NYC-based content creator and registered dietitian nutritionist
- Malina Malkani MS, RDN, CDN, dietitian, and author of Safe and Simple Food Allergy Prevention
- Caroline L. Young, MS, RD, LD, RYT, dietitian and yoga instructor of Whole Self Nutrition, LLC
- Wan Na Chun, MPH, RD, CPT, a dietitian and personal trainer of One Pot Wellness
- Katie Schimmelpfenning, RD, dietitian, swim coach, and Founder of Eat Swim Win
- Lauren Manaker, MS, RDN, LDN, CLEC, CPT, dietitian and Women’s Health Expert
What’s the most effective form of calcium?
The two most commonly found types of calcium supplements are calcium carbonate and calcium citrate. Both are effective, but calcium carbonate is best absorbed when taken with food, unlike calcium citrate, which can be absorbed with or without food, Malkani advises us.
Is it OK to take calcium supplements every day?
It is OK to take calcium supplements every day as long as you have a purpose and need and you are not exceeding the daily limit, Young says. Although, calcium is better absorbed through food than supplementation, according to Schimmelpfenning.
Anne Cook Carroll, MS, RD, CDN, is a Registered Dietitian who works with patients, including postmenopausal women, to meet their health goals. Her recommendations are based on extensive research and current recommendations of the CDC and National Institutes of Health (NIH). She educates patients on the appropriate usage of supplements to optimize their nutritional status and overall health and specializes in supplement research and analysis.
As a registered dietitian, Caroline Thomason has 10+ years of experience in the wellness space. She has personally reviewed dozens of calcium supplements over the years and worked with many colleagues who strongly understand the current research on these products. For this piece, she worked closely with dietitian experts to get the inside scoop about real-world insights and the most up-to-date research on calcium supplements in a variety of categories.
