Highest effect
Calcium
Mineral
Impact
Highest effect
Typical dose:500–1200 mg / day
Calcium is the most abundant mineral in the body, with over 99% stored in the skeleton. It serves as the main building block for bone tissue. Adequate intake is crucial to achieve peak bone mass during youth and to minimize bone loss with age.
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Magnesium
Mineral
Impact
Highest effect
Typical dose:200–400 mg / day
Magnesium is a vital cofactor in over 300 enzymatic reactions, including those essential for bone formation. It helps regulate calcium transport and is required for the proper function of the parathyroid hormone, which controls bone breakdown. Deficiency can lead to impaired bone crystal formation.
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Vitamin D
Vitamin
Impact
Highest effect
Typical dose:25–125 mcg / day
Without sufficient Vitamin D, the body cannot effectively absorb calcium from the diet, rendering calcium intake less effective. It is a critical hormone-like vitamin that directly regulates calcium and phosphorus homeostasis, which is fundamental to bone mineralization and maintaining density.
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Vitamin K
Vitamin
Impact
Highest effect
Typical dose:90–200 mcg / day
Specifically, Vitamin K2 (menaquinone) is critical for directing calcium into the bones and teeth and away from soft tissues like arteries. It activates osteocalcin, a protein that incorporates calcium into bone, and Matrix Gla Protein (MGP), which prevents vascular calcification.
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High effect
Boron
Mineral
Impact
High effect
Typical dose:1–6 mg / day
Boron is a trace mineral that has a significant impact on bone metabolism. It influences the production and activity of steroid hormones, including estrogen and testosterone, which are important for maintaining bone density in both men and women.
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Collagen
Protein
Impact
High effect
Typical dose:10000–20000 mg / day
While minerals provide hardness, collagen provides the toughness and resilience to prevent fractures. Supplementing with hydrolyzed collagen peptides provides the specific amino acids (glycine, proline) needed to stimulate the body's own collagen production in bone tissue.
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Manganese
Mineral
Impact
High effect
Typical dose:2–5 mg / day
Manganese is required for the synthesis of the organic matrix of bone before mineralization occurs. It is vital for bone formation and density, and works synergistically with other minerals like calcium and zinc.
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Zinc
Mineral
Impact
High effect
Typical dose:15–30 mg / day
Zinc is necessary for the proper function of osteoblasts (bone-building cells) and inhibits the activity of osteoclasts (bone-resorbing cells). It plays a key role in the synthesis of collagen, the protein foundation of bone.
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Situational effect
Copper
Mineral
Impact
Situational effect
Typical dose:1–2 mg / day
Copper plays an important role in the maintenance of skeletal integrity. The cross-linking of collagen fibers is what gives bone its tensile strength and ability to resist fractures. Copper deficiency can lead to skeletal abnormalities and lower bone density.
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Lysine
Amino Acid
Impact
Situational effect
Typical dose:500–1000 mg / day
Lysine is required for the cross-linking process that stabilizes collagen fibers within the bone matrix. By also potentially enhancing calcium absorption in the intestine and reducing its loss in urine, it plays a dual supportive role in bone health.
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Omega-3
Fatty Acid
Impact
Situational effect
Typical dose:500–2000 mg / day
Chronic inflammation promotes the activity of osteoclasts, the cells that break down bone tissue. The anti-inflammatory properties of Omega-3 fatty acids (specifically EPA and DHA) can help shift the balance from bone resorption towards bone formation, indirectly supporting bone density.
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Silicon
Mineral
Impact
Situational effect
Typical dose:5–20 mg / day
Silicon, often supplemented as orthosilicic acid, is concentrated in areas of active bone growth. It is thought to play a role in collagen synthesis and in the early stages of bone calcification, contributing to overall bone strength and health.
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Strontium
Mineral
Impact
Situational effect
Typical dose:300–680 mg / day
Strontium gets incorporated into bone tissue and appears to have a dual effect on bone turnover. While it has been shown to increase BMD measurements, it is a lower priority because its effect on actual fracture risk reduction is less clear compared to foundational nutrients.
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Vitamin C
Vitamin
Impact
Situational effect
Typical dose:250–1000 mg / day
Vitamin C is crucial for the hydroxylation of proline and lysine, amino acids necessary for forming stable collagen helices. Adequate levels are required to build and maintain the bone's structural framework, ensuring its strength and integrity.
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