Caring for your bones becomes increasingly important as we age, particularly to reduce the risk of fractures, breaks, and osteoporosis. This is especially crucial for women in or past menopause, as one in five women over 50 is affected by osteoporosis. This heightened risk is partly due to hormonal changes during menopause, such as declining estrogen levels, which accelerate bone loss. Alyssa Smolen, MS, RDN, a registered dietitian, explains that bones typically reach their peak density between ages 25 and 30 and remain stable until menopause begins.
To preserve bone mass and muscle strength, it’s essential to prioritize nutrients that support bone health. While calcium often takes the spotlight, other nutrients like vitamins D and K, magnesium, and boron are equally vital. Unfortunately, many people fall short of the recommended intake for these vitamins and minerals through diet alone, making supplements a valuable option to help bridge the gap.
To identify the best supplements for bone health, our dietitians evaluated the quality of ingredients, form, type (capsules, tablets, gummies, powders), dosage, and both internal and independent verifications. We also sought expert advice on when supplements may be beneficial and what to look for in a high-quality product. With this insight, we’ve curated a list of the 8 Best Bone Health Supplements of 2024.
Theralogix TheraCal D2000 Bone Health Support Supplement with Calcium, Magnesium, Vitamin D3, Vitamin K2 & Boron* 90-Day Supply NSF Certified 360 Tablets Customers find that the nutritional supplement helps improve vitamin and calcium levels. However, some customers find it difficult to swallow and report nausea. Opinions differ on the size and value for money.
Why We Recommend It
Theralogix TheraCal D2000 earns the top spot on our list for its well-rounded formula, featuring calcium, magnesium, boron, and vitamins D and K in highly bioavailable forms. Its NSF Certification for Contents guarantees that it delivers exactly what the label promises and is free from harmful contaminants, offering an extra layer of trustworthiness.
Each serving of two tablets provides 500 milligrams (38% DV) of calcium citrate, an optimal form of supplemental calcium that doesn’t require stomach acid for absorption, making it suitable for consumption on an empty stomach. This form of calcium is generally well-tolerated and less likely to cause common gastrointestinal issues like bloating or constipation. The 500-milligram dosage is ideal for enhancing calcium levels in individuals with low dietary intake, as absorption rates are most efficient at doses of 500 milligrams or less.
Things to Consider
While TheraCal D2000 is a high-quality option, it is among the more expensive choices on our list. Additionally, it contains vitamin K, which may interact with anticoagulant medications like warfarin (Coumadin). With 500 milligrams of calcium per serving, this supplement is at the upper limit of what experts typically recommend unless otherwise advised by a healthcare provider. It is best suited for individuals with inadequate dietary calcium intake.
- Serving Size: 2 tablets
- Key Nutrients:
- Calcium (500 mg / 38% DV)
- Vitamin D (1000 IU / 125% DV)
- Vitamin K (50 mcg)
- Magnesium (100 mg / 24% DV)
- Boron (1.5 mg)
- Independently Verified: Yes, NSF Certified
THORNE Advanced Bone Support - (Formerly Oscap) - Bone Health Supplement with Calcium and Vitamin D - 120 Capsules Customers find the nutritional supplement effective and easy to use. They appreciate its quality, healing effects, and small capsules that are easy to swallow. However, some customers have differing views on the calcium content.
Why We Recommend It
Thorne Advanced Bone Support stands out as a well-rounded supplement for bone health, featuring calcium, magnesium, boron, and vitamin D, along with B vitamins like B6, B12, and folate. These B vitamins play a critical role in bone cell formation and calcium absorption, and deficiencies in these nutrients are linked to lower bone mineral density. Additionally, B vitamins support essential body functions, including energy metabolism, making this supplement particularly beneficial for individuals following vegan or vegetarian diets, who are at a higher risk of B-vitamin deficiencies.
Each two-capsule serving provides 300 milligrams (23% DV) of calcium, a moderate dose designed to maintain healthy calcium levels without exceeding safe limits for most people. It uses dicalcium malate, a concentrated and highly absorbable form of calcium that is typically well-tolerated. We also value Thorne’s reputation as a trusted brand known for its rigorous in-house testing and evidence-based formulations.
Notably, this supplement does not include vitamin K, making it an excellent choice for individuals on anticoagulant medications like warfarin (Coumadin) or those who already consume sufficient vitamin K through their diet (such as from leafy greens).
Things to Consider
Since this supplement includes multiple nutrients, it’s essential to monitor your total intake if you’re taking additional supplements, such as a multivitamin, to avoid exceeding the Tolerable Upper Intake Level (UL) for any nutrient.
- Serving Size: 2 capsules
- Key Nutrients:
- Calcium (300 mg / 23% DV)
- Vitamin D (1000 IU / 125% DV)
- Magnesium (100 mg / 24% DV)
- Boron (3 mg)
- Vitamin B6 (20 mg / 1,176% DV)
- Folate (166.6 DFE / 42% DV)
- Vitamin B12 (50 mcg / 2,083% DV)
- Independently Verified: No, but rigorous in-house testing ensures quality
MaryRuth Organics Calcium with Vitamin D & Vitamin K2, 2 Month Supply, Calcium Supplement Supports Bone Health & Joint Support, with Vitamins D3 K2 Gummies, Vegan, Non-GMO, Gluten Free, 60 Cou... Customers enjoy the tropical flavor of the nutritional supplement. They find it easy to chew and swallow, with a perfect chew that's not too hard or too soft. Many customers say it helps support overall health and maintain vitamin D levels. However, some customers dislike the smell, describing it as noxious and like factory-made food. There are mixed opinions on the quality, shape, calcium content, and texture.
Why We Recommend It
Mary Ruth’s K2 + D3 Calcium Gummies offer a convenient and tasty way to support bone health, featuring three essential nutrients: vitamin D, vitamin K2, and calcium. Each serving provides 1,000 IU (125% DV) of vitamin D and 100 micrograms of K2, along with 100 milligrams (8% DV) of calcium, making it a great option for those who consume some calcium-rich foods but need a small boost. The vitamin D dosage is an appropriate baseline to help maintain healthy levels, while K2 supports the proper utilization of calcium in the body.
These gummies are made with pectin instead of gelatin, making them vegan-friendly. They are free from artificial flavorings and colorings, and each gummy is lightly sweetened with organic cane sugar, containing just one gram of sugar per serving. The peach mango apricot flavor and chewy texture make them a pleasant alternative to traditional pills, especially for individuals taking multiple supplements. Additionally, this product is independently verified for purity and potency and holds the Clean Label Project Certification, ensuring its quality and trustworthiness.
Things to Consider
With only 100 milligrams of calcium per serving, this supplement is better suited for those seeking a modest “safety net” rather than a primary calcium source. For individuals with minimal calcium intake from food, this dosage may not be sufficient. Additionally, the calcium phosphate form used requires stomach acid for optimal absorption, so it’s best taken with food.
- Serving Size: 1 gummy
- Key Nutrients:
- Calcium (100 mg / 8% DV)
- Vitamin D (1,000 IU / 125% DV)
- Vitamin K2 (100 mcg)
- Independently Verified: Yes, Clean Label Project Certified
Life Extension Calcium Citrate with Vitamin D, Super-absorbable Calcium to Support Optimal Bone Health, Gluten-Free, Non-GMO, 200 Capsules I have been taking these for awhile and found them to suit my budget and calcium needs. The calcium citrate doesn’t need stomach acids to work so they can be taken with or without food which I like. The packaging is perfect and capsules are too. Easy to swallow. I plan to keep ordering them. I need them for bone health.
Why We Recommend It
For those seeking a low-dose calcium supplement, Life Extension’s Calcium Citrate with Vitamin D is an excellent choice. Registered dietitian Malina Malkani, MS, RDN, CDN, highlights this supplement as a reliable option for adults needing a highly absorbable, easy-to-swallow calcium supplement. She values its inclusion of vitamin D3, which aids calcium absorption and supports bone density, and notes its minimal likelihood of causing gastrointestinal discomfort.
Each capsule provides 200 milligrams of calcium citrate (15% DV), making it a low-dose option that is safe for most people. The dosage is flexible, allowing users to take additional capsules based on their individual needs and healthcare provider recommendations. Calcium citrate is particularly advantageous as it is well-absorbed and can be taken on an empty stomach, making it a convenient option for many.
Things to Consider
This supplement is best suited for individuals requiring a low dose of calcium. If a higher dose is recommended by a healthcare provider, you may need to take multiple capsules or consider an alternative product. Additionally, this supplement does not include other key nutrients for bone health beyond a small amount of vitamin D3, so it’s ideal for those focused on supplementing calcium specifically when their diet falls short.
- Serving Size: 1 capsule
- Key Nutrients:
- Calcium (200 mg / 15% DV)
- Vitamin D3 (100 IU / 13% DV)
- Independently Verified: Yes
THORNE Cal Mag Citrate + Vitamin C - Effervescent Powder - Calcium and Magnesium Supplement with Vitamin C for Stress Relief - 7.5 Oz Customers find the product effective in relieving pain and improving sleep quality. It helps reduce leg cramps, aches, and soreness after workouts. Many appreciate the calcium content, mentioning it provides 50% of their daily requirement. However, opinions differ on the taste, how well it dissolves, and value for money.
Why We Recommend It
Thorne Cal-Mag Citrate + Vitamin C powder is an excellent choice if you prefer alternatives to pills and tablets. This powdered supplement is easy to use—simply mix one scoop with at least eight ounces of water, or blend it into smoothies or other beverages for added convenience and versatility.
Each serving provides a higher dose of calcium, with 500 milligrams of calcium citrate, a highly absorbable and digestive-friendly form of calcium that can be taken with or without food. It also includes 200 milligrams of magnesium citrate, which supports calcium balance, absorption, and vitamin D metabolism. Additionally, the supplement delivers 500 milligrams of vitamin C, offering immune support as an added benefit.
Although it lacks independent verification, Thorne is a trusted brand known for producing high-quality, research-backed supplements with rigorous in-house testing.
Things to Consider
Magnesium citrate, a key ingredient, may cause gastrointestinal side effects such as gas, bloating, or diarrhea in some individuals. Its laxative properties can help relieve constipation but may not be suitable for everyone. Additionally, this supplement does not include vitamin D, which is essential for calcium absorption and bone health. If your diet or other supplements don’t provide adequate vitamin D, you may need to pair this product with a separate vitamin D supplement.
- Serving Size: 1 scoop (5.35g)
- Key Nutrients:
- Calcium (500 mg / 38% DV)
- Vitamin C (500 mg / 556% DV)
- Magnesium (200 mg / 48% DV)
- Independently Verified: No, but backed by strong internal testing
Calcium Supplement Safety
Calcium supplements can help individuals meet their calcium needs, especially those who may not consume enough calcium-rich foods. This includes people who follow vegan diets, are lactose intolerant, or have allergies that limit dairy consumption. If your diet lacks calcium-rich foods such as dairy, leafy greens, or calcium-fortified products (e.g., plant-based milks, cereals, and juices), a calcium supplement may be beneficial.
While adequate calcium intake is essential for bone health, research on the effectiveness of calcium supplements for this purpose is mixed, and high doses may pose risks. Common side effects include gas, constipation, and bloating. Long-term use of high-dose calcium supplements has been linked to increased risks of kidney stones, cardiovascular disease, and gastrointestinal issues.
Recent studies suggest that high-dose calcium supplementation in older adults may elevate the risk of cardiovascular diseases, including coronary heart disease and heart attacks. However, calcium obtained from food sources is less likely to be associated with these risks and is more likely to offer benefits, including better overall calcium utilization and reduced risk of calcification.
To avoid potential health issues, it’s crucial not to exceed the Tolerable Upper Intake Level (UL) of calcium, which is 2,500 milligrams per day for adults aged 19–50 and 2,000 milligrams per day for those over 51. Since the body can only absorb about 500 milligrams of calcium from supplements at a time, most experts recommend limiting supplementation to this amount and meeting additional needs through dietary sources.
Certain individuals should exercise caution when taking calcium supplements. Those with thyroid disease, kidney disease, or a history of kidney stones should consult their healthcare provider before use. Calcium supplements may also interact with medications such as thyroid medications, blood pressure medications, bisphosphonates, calcium-based antacids, calcium channel blockers, and some antibiotics. It’s also important to separate calcium supplements from iron supplements, as they can interfere with each other’s absorption. Always consult a doctor or pharmacist for guidance.
Our Supplement Research Process
We prioritize transparency in our recommendations and base our choices on evidence and scientific research. Our process emphasizes the highest quality products, prioritizing those independently verified by trusted organizations such as USP, NSF, or ConsumerLab.com.
It’s essential to understand that the FDA does not evaluate dietary supplements for safety and effectiveness before they are marketed. To ensure the supplements we recommend meet the highest standards, our team has developed a science-backed methodology that thoroughly evaluates each product. You can learn more about our dietary supplement methodology for a deeper understanding of how we make our selections.