While focusing on nutrient-dense food in a diet may be helpful in managing osteoporosis, supplements can help fill in nutritional gaps.
Osteoporosis is a condition that causes bone tissue to deteriorate at a rate faster than the body can replace it. According to the
To replenish bone, the body relies on nutrients such as calcium, zinc, and magnesium, which can come from a person’s diet.
However, when a person cannot derive enough nutrients from the foods they eat, supplements may help. Vitamin D and calcium are two of the most important nutrients to supplement for people with osteoporosis. Other helpful supplements include vitamins K and A, zinc, magnesium, and probiotics.
A healthcare professional can help determine which supplements are best for a person according to the individual’s needs.
This article outlines the benefits of certain supplements to help manage osteoporosis.
A note about sex and gender
Sex and gender exist on spectrums. This article will use the terms “male,” “female,” or both to refer to sex assigned at birth. Click here to learn more.
The body stores most of its calcium in the bones, and a calcium deficiency
- Recommended dietary allowance: Males aged 50–70 need 1,000 milligrams (mg) of calcium daily. The amount is 1,200 mg daily for females aged 50 and over and males aged 71 and over.
- Potential side effects of too much: Taking too much calcium can cause constipation, kidney stones, and a heart attack.
Vitamin D aids in calcium absorption, which is why it can be helpful to take them both in combination. It helps with bone renewal and strength.
- Recommended dietary allowance:
15 micrograms (mcg), or 600 international units (IU), daily for males and females aged 51–70. People aged 71 and over should take 20 mcg (800 IU) daily. - Potential side effects of too much: Hypercalcemia, which is high levels of calcium in the blood, nausea, constipation, diarrhea, and anxiety.
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- Recommended dietary allowance:
120 mcg daily for males aged 19 and older and 90 mcg daily for females aged 19 and older. - Potential side effects of too much: Enlarged liver, pale skin, sweating, low blood pressure, and dizziness.
Zinc is another research-backed supplement for osteoporosis. One
- Recommended dietary allowance:
11 mg daily for males aged 19 and over and 8 mg daily for females aged 19 and over. - Potential side effects of too much: Headaches, loss of appetite, and vomiting.
- Recommended dietary allowance:
420 mg daily for males aged 51 and over and 320 mg for females aged 51 and over. - Potential side effects of too much: Diarrhea and abdominal cramping.
A
- Recommended dietary allowance:
900 mcg retinol activity equivalents (RAE) daily for males aged 51 and over and 700 mcg RAE for females aged 51 and over. - Potential side effects of too much: Seizures, headaches, and low bone mineral density, which increases the risk of fractures.
Probiotics are live bacteria and yeast that are beneficial for gut health.
- Lactobacillus
- Bifidobacterium
- Saccharomyces
- Streptococcus
- Enterococcus
- Escherichia
- Bacillus
Taking too many probiotics can lead to bloating and abdominal discomfort.
Other ways to help manage osteoporosis include:
- increasing intake of foods that are high in nutrients beneficial for bone health, including dairy products, fish, and leafy greens
- limiting alcohol consumption
- avoiding smoking
- engaging in strength training exercises
- taking all medications that a doctor prescribes
People with osteoporosis should consult their doctor before taking any new supplements. A doctor can provide guidance on any potential interactions with medications and which supplements are best for an individual to take.
A healthcare professional can also suggest alternatives to supplements, such as food sources that provide beneficial vitamins and nutrients to help manage osteoporosis.
A combination of dietary supplements may be beneficial for managing osteoporosis. Supplements, such as vitamin D and calcium, play a vital role in addressing nutritional deficiencies. Vitamin K, zinc, magnesium, and probiotics are also beneficial for bone health.
It is essential to consult a doctor to determine the most suitable supplements.
There are other lifestyle changes that are beneficial for managing osteoporosis. For example, doctors recommend a diet rich in dairy products, fish, and leafy greens, while limiting alcohol consumption and avoiding smoking are important.