Building Strong Bones: Top 5 Nutrients for Optimal Bone Health

Reviewed by Aleksandra Morgan, CNP

Bone health is an important aspect of our health that is sometimes overlooked until problems arise. As we age, maintaining optimal bone density becomes increasingly important to prevent fractures and osteoporosis. While factors like exercise, lifestyle choices, and genetics play significant roles, nutrition is very important when it comes to supporting bone health throughout the aging process.  

One of the ways to assess the health of our bones is to monitor bone density. Bone density refers to the amount of mineral content present in bone tissue, primarily calcium and phosphorus, which give bones their strength and structure. Low bone density, or osteopenia, can progress to osteoporosis, a condition characterized by brittle and fragile bones prone to fractures. 

One of the ways to ensure the health of our bones is a good diet rich in the following nutrients: 

  1. Calcium: Calcium is perhaps the most well-known nutrient associated with bone health. It is the primary mineral found in bones and teeth, contributing to their strength and structure. Adequate calcium intake is crucial throughout all stages of life, particularly during childhood, adolescence, and older adulthood when bone development and maintenance are most active. Good dietary sources of calcium include leafy greens such as kale and broccoli, beans, lentils, and seeds, like sesame seeds.  

  2. Magnesium: Magnesium is another mineral essential for overall bone health, as it helps convert vitamin D into its active form, which in turn supports calcium absorption. Additionally, magnesium is involved in bone formation and influences the activity of osteoblasts (cells responsible for bone formation) and osteoclasts (cells responsible for bone resorption). Dietary sources of magnesium include nuts, seeds, whole grains, legumes, and leafy green vegetables. 

  3. Vitamin D: Vitamin D plays an important role in bone health by facilitating the absorption of calcium. Without sufficient vitamin D, the body cannot effectively utilize the calcium obtained from the diet, leading to weakened bones and increased risk of fractures. Our primary source of vitamin D is sunlight, as the skin produces it in response to UVB rays. However, dietary sources such as fatty fish (e.g., salmon, mackerel), egg yolks, and fortified foods also contribute to vitamin D intake. In regions with limited sunlight exposure, like Canada in the winter, or for individuals with low vitamin D levels, supplementation may be necessary. 

  4. Vitamin K: Vitamin K activates osteocalcin, a protein essential for binding calcium ions to the bone matrix and enhancing bone strength. Good dietary sources of vitamin K include leafy green vegetables (e.g., kale, spinach, collard greens), broccoli, Brussels sprouts, and fermented foods like natto. 

  5. Collagen: Collagen, a protein abundant in bones, provides the framework for bone structure. Collagen also helps in healing bones and encourages the growth of new bone cells. Including foods rich in collagen or taking collagen supplements can improve overall bone health and lower the risk of bone-related issues like osteoporosis, especially as people age. 

If a bone-support supplement seems right for you, here are some high-absorption, nutritionist-selected supplements for bone health:


CanPrev's Collagen Bone powder features hydrolyzed collagen peptides optimized to target connective tissue cells effectively. It is also combined with highly absorbable forms of vitamin D3, soy-free K2, calcium, and magnesium for complete bone support. 


Bone-Matrix is a blend of essential nutrients, including microcrystalline hydroxyapatite (MCHA) complex sourced from pasture-fed, free-range cattle, that provides calcium, phosphorus, collagen, and growth factors to support bone mineral density. Additionally, the formula includes vitamin K2, vitamin D3, silica, and cofactors like zinc, copper, boron, and manganese to optimize calcium absorption, activate bone proteins, and stimulate collagen synthesis. 


Cal Mag Vanilla Liquid + combines calcium and magnesium citrate with vitamins D and K to support bone health and muscle function. Supplementation with 500 mg of calcium and 1000 IU of vitamin D, alongside low-impact physical exercise, can help increase bone formation biomarkers, maintaining optimal bone density and mineralization. 


This Liquid Vitamin D3 with K2 formula contains 10 mcg of K2, and 1000 IU of vitamin D3 per drop. As mentioned earlier, vitamin D helps absorb calcium for strong bones, while vitamin K helps calcium properly deposit in bones. Together, they prevent conditions like osteoporosis and fractures, so it is important to get enough of these vitamins through diet, sunlight, or supplements. 

Taking proactive steps to enhance bone density naturally is essential for maintaining overall health and quality of life. By focusing on nutrient-rich diet, regular exercise, healthy lifestyle choices, and targeted supplementation, you can support your long-term bone health and reduce the risk of bone-related conditions. Prioritizing bone health today can lead to a stronger, more resilient you in the years to come. 

Disclaimer: The information provided in this blog is for educational purposes only and should not be considered as a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider regarding any medical condition, dietary changes, or supplementation.