Bone Health
Nutrients connected to Bone Health
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 and regulate calcium and phosphate for bones. Extra supplements mainly matter for people who are low in vitamin D.
- CalciumEstablished role
Calcium is needed to build and keep bones. Medical advice for osteoporosis includes enough calcium and vitamin D in the diet; whether extra supplements prevent fractures in well-nourished people is a separate question and was not verified here.
- PhosphorusEstablished role
Phosphorus is needed to form bones and teeth. Diet normally supplies enough, and long-term high supplement doses can lower calcium and raise fracture risk.
- MagnesiumEstablished role
Magnesium is part of normal bone function. Whether supplements improve bone health beyond correcting low intake was not verified.
- Cod liver oilEstablished role
Vitamin D in the oil supports calcium handling for bones. This matters mainly for people low in vitamin D; vitamin A too high may harm bones.
- Vitamin AEstablished role
Vitamin A helps form and maintain bones, but high long-term intake of preformed vitamin A is linked to more fractures, so more is not better.
- Vitamin CEstablished role
Vitamin C helps repair and maintain bones. Supplements have not been shown to add benefit when intake is adequate.
- CopperEstablished role
Copper helps keep bones healthy and low intake may lead to osteoporosis. No evidence was read that extra copper builds bone in people with enough.
- CreatinePreliminary or mixed
Creatine with resistance training slowed bone mineral loss in postmenopausal women in one report; creatine alone for two years did not improve bone mass.
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