Bones

Nutrients connected to Bones

A link means the body needs the nutrient for this, or that low intake is linked to it. It does not mean extra supplements help if your intake is already adequate; each link shows how strong the evidence is.

• Vitamin DEstablished role

  Vitamin D helps the body absorb calcium for normal bone formation. Deficiency can cause rickets in children and osteomalacia in adults.

• CalciumEstablished role

  Most of the body's calcium is stored in bones.

• PhosphorusEstablished role

  Phosphorus is a main building material of bones. Long-term high supplement doses can lower body calcium and make fractures more likely.

• Bone Health FormulasPreliminary or mixed

  Bone is where these ingredients act; fracture trials of supplements show little to no benefit in mostly well-nourished adults.

• Vitamin CEstablished role

  Vitamin C helps repair and maintain bones. Supplements have not been shown to add benefit when intake is adequate.

• MagnesiumEstablished role

  Magnesium is part of keeping bones strong, according to MedlinePlus. Supplement benefit for bone disease was not verified in the sources read.

• Cod liver oilEstablished role

  The vitamin D in cod liver oil helps keep bones healthy; lack of vitamin D can cause rickets and osteomalacia. Long-term high vitamin A intake may raise fracture risk in later life.

• Horny goat weedPreliminary or mixed

  Trials in osteoporosis show better bone density with Epimedium, with limited trial quality and no fracture data.

• Prunes (Dried Plums)Preliminary or mixed

  Bone density and bone structure were the outcomes in the Prune Study and later trials.

• Cod Liver Oil & Fish Oil (Food View)Documented risk

  Too much vitamin A over many years may weaken bones, according to the NHS.

• ShilajitPreliminary or mixed

  One trial on bone density in osteopenia and one on tibia fracture union; each single and limited.

• Multivitamins for Adults Over 50Documented risk

  Vitamin A above about 1.5 mg a day over many years may increase fractures; excess vitamin D raises blood calcium.

• Vitamin AEstablished role

  Vitamin A helps form and maintain bones, but high long-term intake of preformed vitamin A is linked to more hip fracture.

• SeleniumDeficiency link

  Kashin-Beck disease (joint and bone disease) has been linked to selenium deficiency.

• CopperEstablished role

  Copper helps keep bones healthy, and low intake may lead to osteoporosis. A high zinc intake can lower copper absorption and weaken bones.

• FluoridePreliminary or mixed

  MedlinePlus says too little fluoride may lead to weak bones and teeth. Pills for bone health are not supported: high-dose fluoride trials in older women raised bone density without fewer spine fractures.

• Morinda root (ba ji tian)Preliminary or mixed

  Studied for osteoporosis, mostly in herbal combinations; lab work suggests effects on bone formation and loss.

• Dipsacus (xu duan, Japanese teasel)Preliminary or mixed

  Traditional fracture and osteoporosis herb; evidence is observational or lab-based.

• OrangesEstablished role

  The NHS says vitamin C helps maintain bones and cartilage; the point is meeting normal needs.

• Mandarins & TangerinesEstablished role

  NHS lists bones and cartilage among tissues vitamin C helps maintain.

• Cissus quadrangularisPreliminary or mixed

  Studied for bone loss and fracture healing; results are mixed and low certainty.

• PlumsPreliminary or mixed

  Prune trials on bone density are mixed.

• CoffeeDocumented risk

  An observational association between coffee and fracture was seen in women but not in men.

• Cow's MilkPreliminary or mixed

  Milk provides calcium; the effect on fractures is not settled.

• Bone BrothLab or animal research only

  Rat bone loss model and mouse cells.

• Soda & Diet SodaPreliminary or mixed

  Cola and lower hip bone density in women in one cohort study.

• Mineral WaterPreliminary or mixed

  Calcium from calcium-rich water is absorbed about as well as dairy calcium in small studies; no fracture outcome shown.

• Collagen Peptides (Hydrolyzed Collagen)Preliminary or mixed

  Small density gains in postmenopausal women in one trial and a meta-analysis; no fracture data.

• Bovine Collagen (Types I and III)Preliminary or mixed

  One 12-month trial in postmenopausal women and a 2025 meta-analysis reported small bone density gains with collagen peptides, with very uneven results; the peptide source in the trial is not stated, so it may not be bovine.

• Women's and Men's MultivitaminsDocumented risk

  Long-term high vitamin A intake may raise fracture risk (NHS); this matters for formulas with preformed vitamin A.

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