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.

• Bone Health FormulasPreliminary or mixed

  Calcium and vitamin D have an established role in bone, but trials of extra amounts in mostly well-nourished adults show little to no fracture benefit; finished blends were not studied.

• 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.

• Horny goat weedPreliminary or mixed

  Small human trials suggest possible bone-density benefit in osteoporosis; evidence is limited.

• Prunes (Dried Plums)Preliminary or mixed

  Some 12-month trials show less bone loss in postmenopausal women; a 2026 meta-analysis found only a borderline effect and trials in men found none.

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

  The NHS says long-term vitamin A above an average of 1.5 mg a day may weaken bones, and fish liver oil counts toward the total.

• Cow's MilkPreliminary or mixed

  Milk supplies calcium (about 276 mg a cup, USDA). Studies of milk and fractures are mixed, so we do not claim it prevents fractures.

• ShilajitPreliminary or mixed

  One 48-week trial in women with osteopenia found less bone density loss with a standardized extract; fractures were not reported.

• 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.

• Morinda root (ba ji tian)Preliminary or mixed

  Eleven mostly multi-herb trials reported benefit in osteoporosis; the root alone is not well tested.

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

  Traditionally used for bones and fractures; observational and lab findings exist, but no controlled human trial of the herb alone was found.

• Cissus quadrangularisPreliminary or mixed

  Used for bone health. Small trials are mixed: bone density did not beat placebo in postmenopausal women, and a meta-analysis rated certainty very low.

• Nopales (Prickly Pear Pads)Lab or animal research only

  Calcium from cladode fiber was well absorbed and improved bone measures in rats only.

• PlumsPreliminary or mixed

  Prune trials on bone density are mixed.

• YogurtPreliminary or mixed

  A review reported consistent associations between yogurt and bone health; observational.

• Bone BrothLab or animal research only

  Rat and mouse-cell results for broth fractions; calcium and magnesium in broth are low.

• Soda & Diet SodaPreliminary or mixed

  One observational study linked cola, but not other carbonated drinks, with lower hip bone density in women.

• Mineral WaterPreliminary or mixed

  Calcium-rich mineral water is a possible calcium source; evidence is limited to absorption studies and a review calling for more research.

• Collagen Peptides (Hydrolyzed Collagen)Preliminary or mixed

  One 12-month trial and a meta-analysis report small gains in bone density scans; trial results differ widely and fracture outcomes were not shown.

• 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.

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