Best Supplements to Strengthen Bones (10 min.)

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Summary: The best supplements for bone health include calcium, vitamin D, magnesium, and collagen. Along with a balanced diet, weight‑bearing exercise, and healthy habits, these nutrients help support bone density and overall bone strength.

Table of Contents

1. What Is Osteoporosis? Symptoms and Detection
   • How Osteoporosis Is Diagnosed (Bone Density Testing)
2. Osteoporosis Risk Factors
3. Lifestyle and Screening Recommendations for Bone Health
   • How to Keep Bones Strong and Healthy at Any Age
   • Lifestyle Tips to Prevent or Slow Osteoporosis
4. Best Nutritional Supplements for Bone Health
   • Calcium for Bone Strength
     • Calcium in Foods
   • Collagen and Bone Health
     • Collagen and Diet
   • Magnesium for Bone Density
     • Magnesium in Foods
   • Vitamin D for Bone Strength and Calcium Absorption
     • Vitamin D in Foods

Osteoporosis is a major health problem that affects the strength of bones. While it’s often thought of as a women’s issue, men are at risk too. However, women specifically should pay close attention to osteoporosis, just like they do with heart disease and cancer.

According to the Centers for Disease Control and Prevention, approximately 1 in 10 women aged 50 or older have osteoporosis of the hip. Half of all women over 50 and one in four men will break a bone due to osteoporosis during their lifetime. Unfortunately, in most cases, osteoporosis isn’t detected until the patient suffers a “fragility fracture,” a break caused by low bone density.

What is Osteoporosis? Symptoms and Detection

Osteoporosis means your bones are getting weaker and less dense. People build strong bones from birth through their early 30s. But starting in your mid-30s, bone density naturally starts to decrease. You can’t stop bone loss completely, but you can slow it down. This helps keep bones strong and lowers your risk of fractures later in life.

How Osteoporosis is Diagnosed (Bone Density Testing)

A bone densitometry scan (Cooper Clinic physicians use the DEXA scan) is most commonly used to measure the density of bones in the hips and lumbar spine on a scale. Results show if your bones are healthy, low in density (osteopenia), or weakened (osteoporosis). The World Health Organization sets benchmark scores for these results.

Osteoporosis Risk Factors

• Diet and nutrition factors, including:
  • Low calcium intake—learn more about bone health through nutrition
  • Very low-calorie diets
  • Not enough protein
• Gender – Women are at higher risk than men due to lower peak bone mass and smaller bones. Risk increases for men after age 70.
• Age – The risk increases with age. Bone growth slows, and loss accelerates with age.
• Body size – Smaller, thinner people have less bone to lose.
• Race
  • Caucasian and Asian women are at the highest risk, while African-American and Hispanic women are at lower risk.
  • Caucasian men are at more risk than African-American and Hispanic men.
• Family history – Risk increases if a parent had osteoporosis or suffered a hip fracture.
• Hormonal changes
  • Postmenopausal women with low estrogen
  • Premenopausal women with low estrogen due to extreme levels of physical activity or hormone disorders
  • Men with low testosterone
• Medical conditions – Including hormonal or endocrine diseases, gastrointestinal diseases, rheumatoid arthritis, anorexia nervosa, HIV/AIDS and some cancers
• Medications – Some drugs (like proton pump inhibitors and certain antidepressants) can increase risk.

Lifestyle and Screening Recommendations for Bone Health

For women, a daily supplement of 2000 IU of vitamin D3 is often recommended†, along with a calcium-rich diet that includes yogurt, low-fat milk, green leafy vegetables, and cheese. If calcium intake through diet remains insufficient, 250 to 500 mg of a calcium citrate supplement is suggested daily†.

Technological advancements have made many screening procedures as minimally invasive as possible. Cooper Clinic recommends an osteoporosis/bone density scan for women beginning at age 35 and men beginning at age 60. If decreased bone density is detected, talk with your physician about changing your diet to ensure you are getting enough vitamin D and calcium and incorporating weight-bearing exercise into your daily routine to slow the progression of osteopenia or osteoporosis†.

How to Keep Bones Strong and Healthy at Any Age

Taking steps to keep bones strong and healthy is most important for young adults. It’s when you are young that you can create building blocks for good health.

Lifestyle Tips to Prevent or Slow Osteoporosis

The following is a summary of the lifestyle changes that help strengthen bones and minimize the risk factors associated with osteoporosis. Adopting these practices can improve your chances of avoiding—or slowing the progression of—osteoporosis.

• Engage in physical activity regularly, including:
  • Strength training with resistance exercises
  • Weight-bearing cardiovascular exercises such as walking (vs. cycling or swimming)
  • Exercises to improve balance and avoid falls
• Limit alcohol consumption, as alcohol decreases bone density.
• Do not smoke, as smoking decreases bone density.
• Maintain a healthy diet, including foods rich in calcium and protein.
  • Consider a Mediterranean diet composed mainly of vegetables, fruits, legumes, whole grains, and olive oil, as well as daily servings of dairy and fish twice a week or more, with red and processed meat consumed only occasionally.
  • A review of observational studies found a 21 percent lower risk of hip fracture and higher bone mineral density in those adhering to a Mediterranean diet.
• Ensure a healthy vitamin D level.

Best Nutritional Supplements for Bone Health

Calcium for Bone Strength

Ninety-nine percent of the calcium in the body is found in our bones, with the balance in our blood, extracellular fluid, muscle and other tissues. In addition to bone health, calcium has a role in dilation of the blood vessels to help decrease blood pressure†, muscle contraction†, nerve transmission† and glandular secretions†.

Calcium can be consumed in dark leafy greens, including spinach, kale, turnips and collard greens, as well as in soybeans and enriched grains. And, while there is a common perception that dairy is unhealthy due to its fat content, dairy products like cheese, yogurt and milk are important sources of calcium.

Calcium in Foods

Here is the amount of calcium found in commonly eaten foods:

• 1 slice whole wheat bread: 30 mg
• 1 tablespoon Parmesan cheese: 55 mg
• 1 cup chopped cooked kale: 94 mg
• 1 cup cooked spinach: 245 mg
• 1 cup low-fat yogurt: 245-384 mg
• 1 cup cooked collard greens: 266 mg
• 1 cup (calcium-fortified) soy milk: 300 mg
• 1 cup non-fat milk: 316 mg
• 1-ounce cheddar cheese: 200 mg
• 1 cup plain Greek yogurt: 200 mg
• 1 cup plain yogurt: 296 mg
• 4 ounces extra firm tofu: 86 mg
• 1 cup (calcium-fortified) almond milk: 200 mg

While it is an essential nutrient, our bodies only need a certain amount of calcium to maintain healthy bones. Cooper Clinic Nutrition Department recommends that individuals obtain no more than 1500 mg of total calcium daily from food and calcium supplement sources. If your diet does not provide at least 1000 mg of calcium, a supplement may be necessary to meet your daily requirements†. Premenopausal women should get about 1000 mg of calcium daily, ideally through diet rather than supplements.

When taking supplements to maintain an adequate daily calcium intake, consider the calcium citrate formulation, as it is better absorbed in the body† than the more common calcium carbonate form. Cooper Complete recommends taking Calcium Citrate on an empty stomach—first thing in the morning, mid-afternoon or before bed at night—as this ensures the supplement is not competing for absorption with calcium consumed through meals.

Each two-tablet daily serving of Cooper Complete Calcium Citrate contains 500 mg of elemental calcium from calcium citrate.

Collagen and Bone Health

Accounting for 30 percent of its protein, collagen is the most abundant protein in the body and is a primary building block of bones†, cartilage†, tendons†, ligaments†, muscles† and skin†. Bone tissue is comprised of protein and collagen and is strengthened by calcium and other minerals. As we age, collagen levels go down.

A 12-month study of 131 postmenopausal women aged 46–80 demonstrated that collagen supplementation increased bone mineral density† of the lumbar spine† and the femoral neck†.

Collagen in Foods

Collagen production in the body depends on adequate protein intake. Foods that provide amino acids and nutrients that support collagen synthesis include:

• Lean meats such as chicken and beef
• Fish and shellfish
• Egg whites
• Bone broth
• Vitamin C–rich fruits and vegetables (to support collagen synthesis†)

Cooper Complete Collagen Complex contains three clinically studied and patented Type I and Type II collagen peptides, along with vitamin C (100 mg), magnesium (135 mg) and hyaluronic acid (40 mg).

Magnesium for Bone Density

With 60 percent of the body’s magnesium stored in the bones, individuals who don’t get enough magnesium are at increased risk of osteoporosis. Magnesium is a component of bone and is involved in the cellular activity of building bones†. It also helps regulate calcium levels†.

One large cohort study of postmenopausal women found that supplementation can increase bone mineral density in women with an inadequate magnesium intake†. Because calcium can reduce the absorption of other minerals when taken at the same time, it is recommended that magnesium and calcium be taken separately.

Magnesium is also essential to the enzymes that produce and metabolize vitamin D. Higher intake amounts are associated with reduced risk of vitamin D deficiency.

Magnesium in Foods

Good dietary sources of magnesium include:

• Dark leafy greens (collard greens, kale, spinach)
• Legumes (black beans, chickpeas, lentils)
• Nuts and seeds (almonds, cashews, pumpkin seeds)
• Whole grains (brown rice, quinoa)
• Dairy products (milk, yogurt)
• Fatty fish (salmon, sardines)

Each Cooper Complete Magnesium Glycinate vegetarian capsule contains 120 mg of elemental magnesium and is well absorbed without significant laxative effects†.

Vitamin D for Bone Strength and Calcium Absorption

Vitamin D helps the body absorb calcium†. Without enough vitamin D, bones don’t get the calcium they need†. However, with vitamin D deficiency, the body will not absorb all the calcium it ingests. One study found that no more than 15 percent of the calcium consumed was absorbed among subjects deficient in vitamin D.

Vitamin D in Foods

While sunlight exposure is the main source of vitamin D, limited amounts are naturally present in certain foods:

• Fatty fish (salmon, mackerel, tuna, sardines)
• Fish liver oils
• Canned salmon with bones
• Fortified dairy products and plant-based milks
• Cheese and egg yolks

Fatty fish and fish liver oils are the best dietary sources of vitamin D.

While the kidneys can convert natural sunlight to vitamin D, adding a vitamin D supplement to your daily regimen reduces the risk of damage or skin cancer from sun exposure†.

The Cooper Complete Nutritional Supplement line includes standalone vitamin D supplements with 25 mcg (1000 IU) and 125 mcg (5000 IU) in softgel form and 25 mcg (1000 IU) in liquid form—all best absorbed when taken with a meal containing fat†.

Next time you see your doctor, ask to have your vitamin D levels tested to know if you have a vitamin D deficiency.

Below is a summary of the Recommended Dietary Allowance (RDA) for each of the nutrients reviewed above.

Recommended Dietary Allowance (RDA) for Bone Health Supplements
Nutrient	Age Range	RDA
Calcium	19-50 51+	1,000 mg 1,200 mg
Collagen	Not Established	Not Established
Magnesium	31+	320 mg
Vitamin D	1-70 71+	600 IU (15 mcg) 800 IU (20 mcg)

Conclusion: Building Strong Bones for Life

Strong bones start with healthy habits, especially early in life. Make time for regular exercise, eat a nutritious diet, and get enough vitamin D and calcium. Supplements can help fill the gaps when diet alone isn’t enough†.

Always talk with your doctor or health care provider before starting any new supplement, especially if you have health conditions. They understand your health profile best, so talk with them about which supplements are best for you and any medical conditions you may have.

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Cooper Complete July 30, 2025