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Worried about Osteoporosis? Key supplements worth considering

3 min read

Having osteoporosis means that the body lacks certain key nutrients or is unable to assimilate them in order to maintain healthy bones. 

Being diagnosed with osteoporosis would require treatment with prescription medication however the body still needs certain vitamins and minerals to aid in the absorption of nutrients required to build strong bones so if your dietary intake is lacking then supplementation is worth considering.


Calcium is one of the most important supplements you can take if you are at risk or already suffering from osteoporosis, in fact it is recommended for most women undergoing osteoporosis treatment.

You should be able to receive enough through your diet, but if not then there are many calcium supplements on offer these days. However it is important to be aware that your body doesn't absorb calcium supplements in the same way. Chelated calcium such as calcium citrate, calcium lactate or calcium gluconate are easier for you body because they have compounded added to them to increase their bioavailability. Calcium carbonate on the other hand is relatively cheap and only contains 40% elemental calcium.

A further top tip is to break up your calcium supplement if it contains more than 500mg and take it over the course of the day, this is because the body cannot absorb more than 500mg at a time. 

Vitamin D

This vitally important vitamin is crucial in helping the body absorb calcium and is therefore another supplement recommended to most women undergoing osteoporosis treatment.

It is very difficult to get enough vitamin D from food sources alone, although it is present in oily fish, eggs, some pork products and lambs liver as well as being added to fortified foods such as breads, yoghurts and mushrooms. The best way to get it is through skin exposure to the sun but during winter months it is nearly impossible to get enough. This leaves us at a high risk of deficiency and therefore it is recommended to take at least 10 microgram (400IU) supplement to ensure you're getting sufficient amounts of vitamin D.


Magnesium works closely with calcium to maintain strong, healthy bones. You should be getting around 300 to 500mg per day however if you eat a proportionately large amount of processed food then its highly likely you're not getting enough.If you take a multivitamin then it probably contains magnesium along with calcium, they should be at a ratio of 2:1 i.e if it contains 1000mg calcium then magnesium levels should be at 500mg.

Magnesium rich foods include whole-grain breads, dark green vegetables and nuts or you can opt for a supplement. It's important to note that stress on the body, not just emotional but also that brought about by intense exercise and exposure to toxins such as smoking and alcohol depletes the body of magnesium.

Vitamin K

Vitamin K works to help calcium bind to your bones. The recommended dosage is 150 micrograms each day and it works optimally at this level so its important not to take too much vitamin K.

It is also important to note that taking vitamin K can interfere with blood-thinning medications such as warfarin. Therefore it is highly recommended to always talk to your doctor before increasing your vitamin K intake.

Just Vitamins' Osteo4 has been uniquely formulated to contains all four of these vital bone supplements in one convenient supplement.

A healthy balanced diet is the best way to consume all the nutrients we need. Sometimes however this isn't possible and then supplements can help. This article isn't intended to replace medical advice. Please consult your healthcare professional before trying any supplements or herbal medicines.