The 20 Best Supplements for Bone Healing

Physical repositioning, time, rest and recovery are the only surefire ways to heal a broken bone, but there are things you can do every day to optimize your bone health and support the healing process.

For example, certain nutrients can help bolster bone strength and set up the body to be at its healthiest while healing, notes Pamela Peeke, MD, MPH, integrative and preventive medicine physician and member of Solaray's Science Advisory Team.

It's always best to get your nutrients from whole foods, but a supplement might be helpful if it's difficult for you to eat a nutrient-rich diet.

The bones in our bodies are made up of very definable substances — mainly, amino acids from protein, collagen and minerals, according to the National Institutes of Health (NIH). Supplementing the body with key vitamins and minerals, like calcium and vitamin D, for example, can give your body the materials it needs to heal, per the National Library of Medicine.

In short: While no supplement has the potential to heal a broken or fractured bone, some may help bolster bone health overall, which may lend itself to the healing process, according to a November 2017 study in the ‌Journal of Osteoporosis.‌

With that in mind, here are the best supplements for bone healing.

We tapped doctors and conducted thorough research to find the best types of vitamins and supplements to take for bone health and healing. All products were chosen based on the following criteria:

• Quality
• Effectiveness
• Cost
• Availability

Find more information on how we choose and cover products here.

Perhaps the best-known supplement to help with bone health is calcium. As the main mineral found in our bones, calcium has a lot to offer someone who's recovering from any bone issues.

"Calcium is needed to protect bone structure and strength," Dr. Peeke says.

The NIH recommends 1,000 milligrams of calcium per day for adults ages 19 to 50, with a 200-milligram increase per day for women ages 51 and older and men over 70.

The right-hand supplement to calcium is vitamin D. In fact, without it, our bodies cannot properly absorb calcium from the foods we eat, per Johns Hopkins Medicine.

It's recommended to take the active form, D3, and pair it with vitamin K2 (more on that below), which helps move calcium that can accumulate in the blood and move it into bone, per a September 2017 review in the ‌International Journal of Endocrinology‌.

For adults, a healthy dose of vitamin D3 to supplement is about 4,000 IUs per day (100 mcg), according to the NIH.

Magnesium is an essential mineral to take while supplementing vitamin D3, per a February 2019 study in the ‌American Journal of Therapeutics‌.

Magnesium helps activate vitamin D, which is crucial in several bone-building enzymes, per a March 2018 study in the ‌Journal of Osteopathic Medicine‌.

You can find magnesium in leafy greens, avocados, fruits like bananas, grains like rice and dark chocolate, per the Cleveland Clinic.

One of the top recommended forms is magnesium citrate, as it's one of the most bioavailable forms, per a January 2017 study in ‌BMC Nutrition.‌

The tolerable upper limit for magnesium is 350 milligrams through supplements, per the Harvard T.H. Chan School of Public Health.

Zinc has gotten a lot of attention, especially in recent years, for its immune-bolstering abilities, but it's also a great bone-supporter as well.

Zinc, which makes up some of the mineral layers in bone, promotes the formation of bone-building cells and stops the excessive activity of cells that break down bone, per an April 2023 review in ‌Biological Trace Element Research‌.

You can find zinc in seafood, such as crab and lobster, and seeds such as pumpkin, per the NIH.

Supplemental doses range from 5 to 50 milligrams per day depending on age, sex and what you are using it for. Keep in mind, though, that excessive doses of zinc (50 milligrams or more) can interfere with your copper absorption, reduce immune function and lower HDL (good) cholesterol levels, per the NIH.

A lesser-known vitamin, K2 is important in maintaining bone health.

"K2 is critical for making important proteins that are involved in blood clotting and metabolism and helps activate those proteins that are involved with bone formation and mineralization, which is what makes the bones strong," Dr. Peeke says.

You can find vitamin K2 naturally in cruciferous vegetables, dark leafy greens, asparagus, eggs, butter and liver, per the NIH.

You can also supplement to get the appropriate amounts of K2 daily.

"It is recommended that you get 100 to 300 micrograms daily for an adult dosage, which can be from food and/or supplementation," Dr. Peeke says. "The easiest way to take this in supplement form is in a supplement with calcium or with your vitamin D, but regardless of how you do it, take it with a fat, since vitamin K is fat-soluble."

While only a trace mineral, meaning your body only uses small amounts of it, boron has a very powerful effect on bone health, according to December 2020 review in the ‌Journal of Trace Elements in Medicine and Biology‌.

Boron helps influence the important bone-building effects of other minerals — as well as calcium, magnesium and phosphorus — and it acts in synergy with vitamin D, per the same study.

Boron is also high in avocados, apples, peaches and legumes, and typical supplemental doses range from 0.15 to 6 milligrams per day, per the NIH.

Collagen peptides are high in the amino acids glycine, proline and lysine, all of which are essential for bone building, as well as for muscles, tendons and ligaments, per a June 2022 review in ‌Nutrition Reviews‌.

After calcium, collagen makes up one of the highest ingredients — percentage-wise — of bone structure, per Harvard T.H. Chan School of Public Health.

The trouble with collagen is that it can only be found in animal sources, but you can source the individual amino acids in plant sources, per the Harvard T.H. Chan School of Public Health.

Try to find collagen supplements that have been sourced from organic, grass-fed animals, if you're supplementing from animal sources. Typical doses range from 2.5 to 15 grams per day, according to UCLA Health.

Here are some things you should know and look out for when shopping for a supplement to aid with bone healing.

Before you spend money on a supplement, consider getting your bone health-supporting nutrients from whole foods rather than pills. A healthy, well-balanced diet will supply the vitamins and minerals your body needs during the healing process.

If you need some support in creating a balanced diet, work with your doctor or a registered dietitian.

With all supplements, an important thing is to read the labels and know how the supplements are sourced, notes Adylia-Rhenee Gutierrez, certified integrative nutritionist and founder of Yhorlife.

"The best is when the ingredients are organic and/or wild, which means not genetically modified ingredients (GMO)," she says. "Also, organic is best, as this details that it's sourced in the healthiest environment."

It's important to make sure you're not getting too much of a certain nutrient. A good way to check is at your yearly physical. Your doctor or a specialized health practitioner can help you discover what exactly you need and what you need to supplement with.

Not all supplements are created equal. In fact, some may contain more fillers than actual nutrients.

Keep in mind that the FDA does not approve supplements before they go on the market, so there's no guarantee you're getting what the label claims. To make sure you're taking a safe, effective supplement, look for one that's been third-party tested by USP, NSF (or NSF for Sport) or Consumer Lab.