**Vitamin D is the foundation of bone health supplementation.** Without adequate D, you can't absorb calcium properly. K2 tells calcium where to go (bones, not arteries). Calcium supplements are only necessary if diet is insufficient. Here's the evidence-based approach.
Strong Evidence
Vitamin D is required for calcium absorption from the gut. Deficiency leads to poor calcium absorption regardless of intake. A meta-analysis found D supplementation reduces fracture risk by 20% in deficient individuals.
K2 activates osteocalcin, which binds calcium to bone matrix. It also activates matrix GLA protein, which prevents calcium from depositing in arteries. The Rotterdam Study found high K2 intake reduced fracture risk by 80%.
Calcium is the primary mineral in bones. However, most benefit comes from dietary calcium. Supplements are for those who can't get enough from food. Take with D3 for absorption; spread doses (500mg max at once).
Moderate Evidence
60% of body magnesium is in bones. Magnesium is needed for vitamin D activation and bone crystal formation. Low magnesium is associated with osteoporosis.
Bones are 90% collagen by mass. Some studies show collagen peptides increase bone mineral density, particularly in postmenopausal women. Type I collagen is most relevant for bones.
Bone Health Stack
Comprehensive bone support based on research.
| Ingredient | Dose | When |
|---|---|---|
| Vitamin D3 | 2,000-5,000 IU | Morning with fat |
| Vitamin K2 (MK-7) | 100-200mcg | With D3 |
| Calcium (if needed) | 500mg | With meals, separate from D3 |
| Magnesium | 300mg | Evening |
Beyond Supplements
- •Weight-bearing exercise is crucial. Bones need mechanical stress to stay strong.
- •Protein intake matters for bones (contrary to old myths about acid load)
- •Avoid excess vitamin A (retinol), which can harm bones
- •Smoking and excess alcohol accelerate bone loss
Note: Bone health is serious, especially post-menopause. Work with a doctor for bone density testing and personalized recommendations. Calcium supplements may have cardiovascular risks for some.