Science indicates the best bone supplements are calcium and vitamin D. Other supporting vitamins and minerals include magnesium, potassium, boron and vitamins C and K. Bone supplements may contain all of these vitamins and minerals in one serving, or several different supplements may need to be combined for healthy skeletal development.
Natural supplies of calcium and vitamin D — such as food and sunshine — are preferable, but supplementation is encouraged when these sources are unavailable. Recommended daily intake and the type of bone supplements taken vary depending on age, gender, activity level, diet and personal preference. For the bone-acquiring stages of childhood and adolescence, from 800 to 1,300 milligrams (mg) of calcium per day is necessary. Women and men ages 19 to 50 need approximately 1,000 mg daily. Women and men over the age of 50 should get 1,200 milligrams daily.
For those who have trouble getting enough calcium through diet alone, the two major types of calcium supplements are calcium carbonate and calcium citrate. When purchasing calcium supplements, look for the amount of elemental calcium included. This refers to the actual amount of calcium available for the body when taking that supplement.
Calcium carbonate may be a better choice, because it provides more elemental calcium per serving than calcium citrate. It is also more widely available for purchase. Calcium carbonate is an alkaline-based supplement and requires extra stomach acid for absorption, meaning it needs to be taken with or after a meal, or with an acidic liquid, such as orange juice. It is a better option for those with acid stomach.
Calcium citrate is more easily absorbed by the stomach. It can be taken at any time of day, even with no food. More pills may need to be taken throughout the day, though, because there is less elemental calcium available per serving.
Calcium gluconate and calcium lactate are less effective bone supplements with much lower amounts of elemental calcium per pill. Calcium supplements to be avoided are those containing bone meal or oyster shell, because neither is well absorbed by the digestive system. Bone meal preparations also are often contaminated with toxic minerals such as arsenic, mercury, lead and cadmium.
Vitamin D is an important part of the bone supplements family, because it helps the body utilize calcium. Optimally, vitamin D and calcium should be taken together. Studies have shown the best form of vitamin D is Cholecalciferol — vitamin D3 — as opposed to the more widely used Ergocalciferol — or vitamin D2. The best bone supplements are those that have a seal from the United States Pharmacopeia (USP), an organization that evaluates the purity and effectiveness of supplements and over-the-counter-medications.
