From the Guidelines
For women in their 40s looking to support bone strength, a combination of calcium and vitamin D supplements is the most effective approach, with a recommended daily intake of 1000-1200 mg of calcium and 800-1000 IU of vitamin D3, as supported by the most recent and highest quality study 1.
Key Supplements for Bone Strength
- Calcium: 1000-1200 mg daily, divided into two doses for better absorption
- Vitamin D3: 800-1000 IU daily to help the body absorb calcium
Additional Considerations
- Magnesium (300-400 mg daily) and vitamin K2 (100-200 mcg daily) may also be beneficial for bone health, although the evidence is not as strong as for calcium and vitamin D
- Collagen peptides (10-15 grams daily) may support bone matrix formation, but more research is needed to confirm their effectiveness
Lifestyle Factors
- Weight-bearing exercise, such as walking or strength training, for 30 minutes most days of the week can help maintain bone density
- Limiting alcohol, caffeine, and avoiding smoking can also help maintain bone density
Important Notes
- If you have existing health conditions or take medications, consult your healthcare provider before starting these supplements, as they may interact with certain medications or be contraindicated for some conditions
- The most recent and highest quality study 1 suggests that combination therapy of calcium and vitamin D is more effective at improving bone mineral density (BMD) than monotherapy of either nutrient.
From the Research
Supplements for Bone Strength in Women in their 40s
To support bone strength, women in their 40s can consider the following supplements:
- Calcium: essential for bone health, with recommended doses of 1200 mg or more per day 2
- Vitamin D: crucial for calcium absorption and bone health, with recommended doses of 800 IU or more per day 2
- Vitamin K2: may improve bone quality and reduce fracture risk, although more research is needed 3, 4
- Magnesium: important for bone metabolism, but supplementation is only recommended for individuals with low magnesium levels 5, 3
Dietary Recommendations
A nutrient-rich diet with adequate fruits and vegetables can generally meet skeletal needs in healthy individuals 5. Key nutrients for bone health include:
- Potassium: may improve calcium homeostasis, but with little impact on bone loss 5
- Omega-3 fatty acids: limited data on skeletal benefits, but may be beneficial as part of a balanced diet 5
- Vitamins A, C, E, and K: limited data on skeletal benefits, but may be beneficial as part of a balanced diet 5
Important Considerations
- Supplementation with nutrients other than calcium and vitamin D may not be required for most healthy adults, except in those with chronic disease and the frail elderly 5
- Individualized treatment decisions are necessary, taking into account risk factors for fracture and modifiable risk factors through dietary and lifestyle changes 6