You’ve likely heard the common advice to "take your calcium," and for good reason.
Calcium isn’t just a mineral. It’s important in several bodily functions, including blood circulation, muscle movement, and hormone release.
But its most important role is in maintaining strong, healthy bones.
99% of the calcium in your body is stored in your bones and teeth, where it acts as a reservoir. (1)
Without sufficient dietary calcium, your body will start drawing it from your bones, potentially weakening them over time.
However, calcium alone isn’t enough to keep your bones strong.
Factors like aging, health conditions, and medications can impact how well your body absorbs calcium. That’s why it’s critical that you complement your calcium intake with other essential bone-supporting nutrients.
For optimal bone health, you also need vitamins D and K2, as well as magnesium to help your body absorb and utilize calcium effectively.
Therefore, make sure you get enough of these key vitamins and minerals to ensure you're not only taking calcium but also making the most of it.
3 Nutrients to Support Calcium Absorption
Vitamin D
Calcium supports strong bones, but to fully benefit from calcium, your body needs to absorb and utilize it.
This is where vitamin D comes in.
Vitamin D is a fat-soluble vitamin that supports bone health by enhancing calcium absorption from your diet. (2)
However, if you are deficient in vitamin D, calcium absorption from the intestines drops, prompting the body to increase the production of osteoclasts – the cells responsible for breaking down bone tissue. (3)
This results in the release of calcium and other minerals from the bones into the bloodstream.
If your serum calcium remains low, the parathyroid gland releases parathyroid hormone (PTH), which further stimulates osteoclast production and increases renal calcium reabsorption.
If vitamin D deficiency persists, this constant pulling of calcium from the bones can lead to serious conditions, such as rickets in children and bone loss in adults.
In fact, vitamin D deficiency affects 90% of adults between ages 51 and 70, with the risks being even higher for those on a strict vegan diet. (4)
As a result, this increases the incidence of fractures, especially in the hips, and particularly in postmenopausal women. (5)
A study published in the Journal of Therapeutics and Clinical Risk Management found that half of the women hospitalized for hip fractures were vitamin D-deficient. (6)
Their parathyroid hormone levels increased by 36.7%, along with elevated levels of N-telopeptide, a key marker of bone resorption.
This shows that women with fractures experienced greater bone degradation compared to the healthy control group.
Fortunately, by replenishing your vitamin D levels, you can support bone health and strength, helping with your mobility and stability as you age.
In fact, taking 700 units of vitamin D with 500 mg of calcium daily can lower the risk of falls by up to 65%, as evidenced in a study published in the Archives of Internal Medicine. (7)
A 3-year study looked at how taking 700 IU of vitamin D and 500 mg of calcium citrate malate daily affected the risk of falling in 199 men and 246 women over the age of 65 who lived on their own.
The study found that women who took the supplements were 46% less likely to fall, and in women who were less physically active, the risk of falling dropped by 65%.
This was also supported by a study published in The American Journal of Clinical Nutrition.
Researchers wanted to determine if increasing vitamin D intake beyond the recommended 200 IU per day could help prevent bone loss in healthy postmenopausal women. (8)
They worked with 247 participants, dividing them into two groups. One group received 100 IU of vitamin D daily, while the other was given 700 IU, along with 500 mg of supplemental calcium for both groups.
The results revealed that the women taking 700 IU of vitamin D experienced significantly less bone loss in the femoral neck compared to those receiving only 100 IU.
To maximize calcium absorption and support bone health, make sure you get enough vitamin D through sunlight, diet, or supplements.
The National Institutes of Health recommends maintaining levels above 30/mL, while many functional medicine doctors believe optimal vitamin D levels are 40-80 ng/mL for most people. (9) (10)
Taking vitamin D, along with doing weight-bearing exercises and strength training, can also further support bone density and reduce the risk of fractures.
For personalized guidance, consult with your coach at the Bone Coach Team on the best exercises to strengthen brittle bones. (11)
Vitamin K2
The body’s bone structure is dynamic, with bones being continuously remodeled over a 7 to 10-year cycle. (12)
During this process, it releases calcium into the bloodstream to support your body's needs. This allows your bones to change shape, grow, and heal after an injury. (13)
This function is regulated by osteoblasts, which build new bone, and osteoclasts, which break down old bone.
As long as bone formation outpaces bone breakdown, your bones will remain strong and healthy.
Osteoblasts also produce osteocalcin, a protein that helps in integrating calcium into the bone matrix. (14)
However, for osteocalcin to function properly, it needs to be activated by vitamin K2.
Without sufficient vitamin K2, osteocalcin remains inactive and unable to bind calcium properly, which can impair bone strength and increase fracture risk. (15)
This has been shown in a study published in the Journal of Biochemical and Biophysical Research Communications, where researchers discovered that natto, a traditional food high in vitamin K2, supports healthy bone mineral density.
They investigated the effects of vitamin K2 on two types of bone cells: human osteosarcoma cells and mouse osteoblastic cells.
They cultured these cells with varying concentrations of vitamin K2 for three days.
They found that vitamin K2 inhibited the proliferation of both cell types, although the degree of inhibition varied.
For the osteosarcoma cells, the growth was reduced by up to 56% with the highest concentration of vitamin K2 tested.
For the osteoblastic cells, the reduction was about 84% at a higher concentration.
Not only that, but the researchers also discovered that vitamin K2 can increase the activity of alkaline phosphatase, an enzyme crucial for bone formation, in both cell types.
However, when warfarin, a common anticoagulant that interferes with vitamin K, was used, it negated the effects of vitamin K2 on cell proliferation.
As a result, it reduced the cells’ ability to stimulate the growth and development of bone cells.
This goes to show that vitamin K2 affects bone cell growth and function by supporting the gamma-carboxylation system, which is critical for several bone processes.
A separate Korean study also reported that the use of vitamin K, along with taking vitamin D and calcium, can support healthy bone mineral density (BMD) in postmenopausal women aged over 60 years old. (16)
In the study published in the Journal of Korean Medical Science, researchers looked into how vitamin K affects bone health in people over 60 years old.
They divided 78 women into two groups; one group received a combination of vitamin K, vitamin D, and calcium supplements, while the other group only received vitamin D and calcium.
The group that took vitamin K along with vitamin D and calcium had a noticeable increase in bone mineral density (BMD) at the L3 vertebra compared to a slight decrease in the control group after 3 months.
They also had a reduction in undercarboxylated osteocalcin (UcOC), a marker of bone health.
This goes to show that taking vitamin K along with vitamin D and calcium supplements can support healthy bone density and strength.
Aside from maintaining healthy bones, vitamin K2 may support cardiovascular health by reducing and preventing calcium buildup in the arteries. (17)
An imbalance in calcium metabolism, known as the calcium paradox, occurs when excess calcium accumulates in blood vessels while bone density suffers. (18)
Vitamin K2 activates matrix GLA protein (MGP), which prevents calcium from accumulating in soft tissue and blood vessels, directing it to the bones where it’s needed. (19)
Although there isn't a standard recommended daily allowance (RDA) for vitamin K2, the typical therapeutic range is 90-200 mcg for MK-7 and 10-45 mg for MK-4.
You'll need to experiment with these ranges to find the right dosage for your needs.
Magnesium
Magnesium is the fourth most abundant mineral in the body and is involved in over 300 functions. (20)
In fact, around 50 to 60% of magnesium is found in the bones. (21)
While magnesium is not directly involved in the absorption of calcium, it influences how calcium is utilized and distributed.
It also helps prevent the onset of health issues related to calcium imbalance, such as cardiovascular disease and kidney stones.
That’s because, without adequate magnesium, calcium may accumulate in soft tissue, kidneys, arteries, and cartilage instead of being directed to the bones where it's needed. (22)
However, maintaining healthy levels of magnesium can help support bone health by suppressing an overabundance of parathyroid hormone (PTH) and stimulating calcitonin. (23)
When calcium levels in the blood are high, the body releases calcitonin, a hormone that promotes calcium absorption in bones while limiting its deposition in soft tissue. (24)
Parathyroid hormone (PTH), on the other hand, supports healthy blood calcium levels by drawing calcium from the bones and depositing it into soft tissue. (25)
The truth is that about 50% of the U.S. population is magnesium deficient, and postmenopausal women are at especially high risk. (26)
In fact, a study published in the Israel Medical Association Journal discovered that postmenopausal women with bone loss have low magnesium levels. (27)
Researchers examined bone samples from 19 women who had suffered vertebral fractures and had elevated urinary hydroxyproline, an indicator of increased bone breakdown.
They found that 16 of these women had lower-than-normal levels of magnesium in the trabecular bone, confirmed by a specific magnesium load test.
They also exhibited larger and more perfect bone mineral crystals, as measured by infrared spectrophotometry.
This suggests that magnesium deficiency can increase your risk of abnormal bone crystal formation, especially if you are in your postmenopausal stage.
Adequate magnesium levels also help activate enzymes important for vitamin D metabolism and absorption in the intestine. (28)
This, in turn, supports calcium absorption for healthy and strong bones.
Data from the GrassrootsHealth study also showed that people taking both magnesium and vitamin K2 had higher vitamin D levels compared to those taking only one or neither supplement. (29)
This combination supports the use of vitamin D, which again, is important in calcium absorption and bone health.
However, dietary aluminum can greatly impact magnesium levels by decreasing its absorption up to five times. (30)
It can also affect magnesium retention by 41% and lower magnesium levels in bones.
Since aluminum is commonly found in items like cookware, deodorants, medications, and processed foods, it may cause magnesium deficiency.
This was revealed in a study in Poland, where people living near an aluminum plant had lower magnesium levels in their red blood cells and urine compared to those in other areas. (31)
Therefore, it’s critical to get your recommended daily intake of magnesium.
The general RDA for magnesium is 320 mg for women and 420 mg for men, but you might need more depending on your individual health needs.
Remember, as you boost your calcium and vitamin D intake, you'll also need to increase your magnesium intake. (32)
If you’re already magnesium-deficient, the RDA alone might not be enough.
It’s best to get a magnesium red blood cell (RBC) test to accurately assess your magnesium levels and determine whether you need to increase your intake.
Your Complete Bone Support
Calcium alone isn't enough to maintain strong, healthy bones.
You also need the support of other vital nutrients like vitamin D, vitamin K2, and magnesium to optimize calcium absorption and function. (33)
However, you don’t need to juggle and take multiple supplements at once.
At Healthy Bones Co., we’ve brought these nutrients — calcium, vitamin D, vitamin K2, and magnesium — together in one easy-to-take supplement.
OsteoElements Pro Multi Bone Health Complex is a unique blend of highly absorbable vitamins and minerals, including calcium, vitamin D, vitamin K2, and magnesium, among others, formulated to support healthy bones.
The nutrients in OsteoElements Pro work synergistically to support bone health and integrity.*
- Calcium is the primary mineral in the body’s hard tissue that provides strength and support.
- Vitamin D regulates calcium homeostasis, bone mineralization, and bone formation.
- Vitamin K, supported by geranylgeraniol (GG), plays an important role in supporting the proper trafficking of calcium into the bones.
- Magnesium also influences proper bone mineralization.
These essential nutrients work together to support bone strength and lower your risk of fractures, especially as you age and become more susceptible to falls and other bone-related issues.
But that’s not all – OsteoElements Pro is also packed with other nutrients designed to support optimal bone health so you can stay strong and healthy for years to come.
- Vitamin C supports the synthesis of collagen, which is a critical component of bones and connective tissue.
- Zinc, copper, manganese, and boron support different aspects of collagen and bone production, and…
- Vitamin E tocotrienols help promote a healthy inflammatory response to support bone health.*
Together, all these nutrients help keep your bones strong and resilient, so you can stay active and fully enjoy doing the things you love even when you’re over 40.
With just 4 capsules a day, you’re not only keeping your bones healthy but can also support the following:
- Cardiovascular health*
- Immune system support*
- Healthy teeth*
- Balanced mood*
- Maintaining vitamin D status*
Maximize your body’s use of calcium for bone strength. Try OsteoElements Pro today!
