While it’s best to get nutrients from a balanced diet, supplements can be helpful if you’re not meeting your needs through food alone. Let’s look at some key vitamins and supplements that support bone health:

1. Calcium Supplements
   If you’re not getting enough calcium from food sources (which can be tricky with a busy lifestyle or dietary restrictions), calcium supplements are a reliable option.

• Types: Calcium carbonate and calcium citrate are common forms. Calcium carbonate is absorbed best when taken with food, while calcium citrate can be taken on an empty stomach.
• Dosage: Teens and young adults should aim for around 1,000-1,300 mg of calcium per day, so check your diet to see how much you may need from supplements.
• Tip: Avoid taking too much calcium at once—your body absorbs it best in doses of 500 mg or less.

Source: NIH

1. Vitamin D Supplements
   Vitamin D is crucial for calcium absorption, and if you don’t get enough sun exposure, a supplement can help.

• Forms: Vitamin D2 and D3 are common; D3 is generally more effective at raising vitamin D levels in your blood.
• Dosage: Young adults should aim for 600 IU per day, but some may benefit from higher doses, especially in regions with less sunlight. Consult with a healthcare provider for the right amount.
• Tip: Taking vitamin D with a meal that contains healthy fats can help with absorption.

Source: NIH

1. Magnesium Supplements
   Magnesium helps convert vitamin D into its active form, which is essential for calcium absorption and bone health.

• Benefits: Magnesium also helps to maintain strong bones and can improve overall muscle function.
• Dosage: The daily recommendation for young adults is around 310-400 mg. Foods high in magnesium (like spinach, almonds, and whole grains) are great, but if you’re not getting enough, consider a supplement.
• Tip: Avoid taking magnesium supplements close to calcium, as they can compete for absorption.

Source: Harvard Health

1. Vitamin K Supplements
   Vitamin K helps with bone formation and supports bone density. It’s particularly helpful when taken along with vitamin D, as they work together to support bone health.

• Forms: Vitamin K2 is especially beneficial for bone health.
• Dosage: Aim for around 90-120 micrograms daily, or include vitamin K-rich foods like leafy greens in your diet.

Source: NIH

1. Multivitamins
   A high-quality multivitamin can help cover any gaps in your diet, providing additional support for bone health. While it won’t replace a balanced diet, a multivitamin with calcium, vitamin D, magnesium, and vitamin K can support overall bone health.

• Tip: Choose a multivitamin with at least 20-25% of your daily calcium and vitamin D needs. Multivitamins aren’t substitutes for specific bone health supplements but are helpful for overall health support.

Source: Mayo Clinic

Supplement Tips for Best Results

• Pair Supplements with Food: Some nutrients, especially fat-soluble vitamins (like D and K), are absorbed better when taken with food.
• Check for Interactions: Avoid taking calcium and magnesium at the same time; space them out to ensure better absorption.
• Talk to Your Doctor: Especially with higher doses, it’s best to get guidance from a healthcare provider, as excessive supplementation can sometimes cause health issues.

Why Supplements Can Be Helpful

Supplements are beneficial for those who may not meet their nutrient needs due to dietary restrictions, medical conditions, or lack of sun exposure. For teens and young adults focused on building lifelong bone health, these supplements can fill nutritional gaps and strengthen bones during the critical years of peak bone development.