Did you know your bones are constantly changing? That’s right—bone is a living tissue that’s always being remodeled, with old bone breaking down and new bone forming. This process happens throughout your entire life. Interestingly, bone mineral density tends to peak between the ages of 25 and 35, making bone health important at every stage of life—not just for older adults.1
The Role of Calcium, Vitamin D, and Magnesium
You’ve probably heard that calcium is essential for strong bones and teeth. That’s why healthcare professionals often recommend calcium supplements to people at risk of low bone density. But what exactly is bone density? Simply put, it’s a measure of how much calcium and other minerals are packed into a section of bone.1
Since our bodies don’t naturally produce calcium, we need to get it from food or supplements to maintain healthy bones. But calcium doesn’t work alone—vitamin D plays a big role in how well we absorb it in the intestine. In fact, research suggests that many people only absorb about 15-20% of the calcium in their diet!1 When your body has enough vitamin D, it can absorb calcium more efficiently, making it a key player in bone health.1
Magnesium is another essential mineral that works alongside calcium. It helps calcium move in and out of cells as part of cell signalling and plays a role in bone formation. Did you know that about 50–60% of the magnesium in your body is actually stored in your bones?2 That’s why getting enough magnesium is also important when it comes to maintaining strong bones.
The Lesser-Known Bone Booster: Vitamin K
While calcium, vitamin D, and magnesium have long been known as the power trio for bone health, vitamin K is another nutrient worth paying attention to. Like vitamin D, vitamin K is a fat-soluble vitamin that exists in two main forms: vitamin K1 (found in leafy greens) and vitamin K2 (found in fermented foods and certain animal products). Some studies suggest that vitamin K helps support bone maintenance, making it another valuable nutrient to include in your diet.3
How to Get These Essential Nutrients
The good news? You can get these bone-boosting nutrients from a variety of delicious foods:
Magnesium: Found in higher amounts in plant-based foods like leafy greens, legumes, nuts, and seeds.2
Calcium: Dairy products like milk, cheese, and yogurt are excellent sources, and can also be found in vegetables like kale and broccoli.4
Vitamin K: Leafy greens (like spinach and kale) and some fruits are rich in vitamin K1, while fermented foods, cheese, and meats contain vitamin K2.3
If you’re finding it challenging to get enough of these nutrients from food alone, natural health products containing calcium, vitamin D, magnesium, and vitamin K are available. Whether you choose to adjust your diet or incorporate supplements, taking steps to support your bone health is always a good idea.
As always, consult your healthcare provider before adding any new supplements to your routine.
References:
1. Wisse, B. Calcium and bones. 2024 [Accessed May 23, 2025]; Available from: https://medlineplus.gov/ency/article/002062.htm.
2. NIH. Magnesium - Fact Sheet for Health Professionals. 2022 [Accessed May 23, 2025]; Available from: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/.
3. NIH. Vitamin K - Fact Sheet for Health Professionals. 2021 [Accessed May 23, 2025]; Available from: https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/.
4. NIH. Calcium 2024 [Accessed may 23, 2025]; Available from: https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/.
