The 20 Best Supplements for Bone Healing

Livestrong.com may earn compensation through affiliate links in this story. Learn more about our affiliate and product review process here.
The best supplements for bone healing include calcium, vitamin D3 and collagen.
Image Credit: Kseniya Ovchinnikova/Moment/GettyImages

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.

Advertisement

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.

Video of the Day

Video of the Day

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.

Advertisement

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

Warning

Always see a doctor for a broken bone, and discuss any supplements with your doctor before you start taking them.

The Best Supplements for Bone Healing

Calcium

Vitamin D3

Magnesium

Zinc

Vitamin K2

Boron

Collagen

How We Chose

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:

Advertisement

  • Quality
  • Effectiveness
  • Cost
  • Availability

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

1. Calcium

Pros

  • Certified organic
  • Plant-based
  • Gluten-free
  • Free of artificial fillers and dyes

Cons

  • Pill may be too big for some people

Nature Made Calcium

This option is from a trusted brand and comes in a smaller dose, which can be taken several times a day to help your body better absorb it.

Pros

  • USP verified
  • Comes with vitamin D3
  • Widely available

Cons

  • Some reviewers say it's hard to swallow

Nature's Bounty Calcium Carbonate & Vitamin D

These softgels come with a dose of vitamin D3 to help with absorption.

Pros

  • Gluten, wheat- and dairy-free
  • Rapid-release softgels

Cons

  • Pills are big and may be hard to swallow for some

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.

Advertisement

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

Advertisement

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.

Tip

“Most calcium supplements deliver 1,000 milligrams in multiple capsules or tablets, however, your body has a limited capacity to absorb calcium at once, so medical providers recommend dividing that dose into two or three times daily so your supplement will serve you better,” Dr. Peeke says.

2. Vitamin D3

Garden of Life Vitamin Code Raw D3

This supplement also contains probiotics and digestive enzymes.

Pros

  • Vegetarian
  • Gluten-free
  • Kosher
  • Contains probiotics and digestive enzymes

Cons

  • Not vegan — contains lactase

Pros

  • Comes with 180 softgels
  • USP verified
  • Easy to swallow

Cons

  • Contains added soybean and corn oil

NatureWise Vitamin D3

This capsule is made with olive oil, which helps with vitamin absorption.

Pros

  • Non-GMO
  • Made with cold-pressed olive oil
  • Third-party tested

Cons

  • Can melt if not stored in a cool, dry place

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.

Advertisement

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.

Advertisement

3. Magnesium

Nature Made Extra Strength Magnesium

This pharmacist-recommended vitamin supports nerve, bone and heart health.

Pros

  • No synthetic dyes, artificial flavors or preservatives
  • Trusted brand

Cons

  • Some reviewers say it can cause stomach upset

BioEmblem Triple Magnesium Complex

This high-absorption product contains a mixture of magnesium sources.

Pros

  • Contains no fillers, artificial ingredients or preservatives
  • Brand follows current Good Manufacturing Practices (cGMPs)

Cons

  • Some reviewers say it can cause stomach upset

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.

Advertisement

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.

Advertisement

4. Zinc

New Chapter Zinc Supplement

This pick is made from organic herbs and vegetables.

Pros

  • Can be taken on an empty stomach
  • One pill per day
  • Vegetarian

Cons

  • Some reviewers mention pills have a chalky texture
  • Contains some additives

Nature Made Zinc

This supplement can help support your immune system.

Pros

  • Widely available
  • Budget-friendly
  • USP verified
  • Helps support your immune system

Cons

  • Some reviewers don't like the pill's taste

Nature's Bounty Zinc Caplets

This budget-friendly option comes with 250 caplets per bottle.

Pros

  • Gluten- and sugar-free
  • No artificial flavors or sweeteners
  • Budget-friendly

Cons

  • Some reviewers say the pills are hard to swallow

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.

5. Vitamin K2

Life Extension Bone Restore + Vitamin K2

This product combines calcium and vitamin K2 for an optimal bone health supplement.

Pros

  • Gluten-free
  • Non-GMO
  • Contains a mixture of bone-supporting minerals like magnesium, zinc, boron and vitamin K2

Cons

  • Four pills per serving
  • Can interact with certain blood thinners like warfarin (talk to your doctor)

Da Vinci Labs D3/K2 Supplement

This liquid form of K2 is potent and can be easier to take than swallowing a pill.

Pros

  • Supports bone and heart health
  • Good for those who have difficulty swallowing a pill
  • Gluten- and soy-free

Cons

  • Some reviewers say the taste is too oily
  • Pricey

InnovixLabs Full Spectrum Vitamin K2

This product contains two types of vitamin K2 for full-spectrum support.

Pros

  • Supports a healthy heart and bones
  • Easy to swallow
  • Follows cGMPs

Cons

  • Some reviewers say it takes time to notice results

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."

Advertisement

6. Boron

Life Extension Boron

This high-quality boron can help you absorb other essential nutrients.

Pros

  • Non-GMO
  • Gluten-free
  • Budget-friendly
  • Vegetarian

Cons

  • Some reviewers say it can cause stomach upset
  • Reviewers said it can cause orange urine

Nature's Way Boron Complex

This potent supplement offers enhanced absorption.

Pros

  • Only one capsule per day is needed
  • Budget-friendly

Cons

  • Contains gelatin, which is not ideal for vegans

BlueBonnet Triple Boron

This supplement comes with a blend of boron subtypes for optimal support.

Pros

  • Comes with a blend of boron subtypes
  • Vegetables capsules
  • Easy to swallow
  • Soy-, gluten- and dairy-free

Cons

  • Can melt together if not stored in a cool, dry place

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.

7. Collagen

Ancestral Supplements Grass Fed Bone and Marrow

This choice is made from pasture-raised, grass-fed bone marrow and cartilage.

Pros

  • Non-GMO
  • Made in small batches
  • No fillers, hormones or preservatives

Cons

  • Reviewers say it may take a while to notice results

Vital Vitamins Multi Collagen Complex

This product comes with a blend of collagen types.

Pros

  • High absorption
  • Non-GMO
  • Contains collagen from bovine, marine, chicken bone broth and eggshell membrane

Cons

  • Not third-party tested

Grass-Fed Bone Broth Capsules With Collagen

These capsules offer the benefits of bone broth in convenient pill form.

Pros

  • No added fillers
  • Contains protein
  • Contains grass-fed bone broth

Cons

  • Not certified organic

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.

What to Know Before Buying a Supplement for Bone Healing

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

Advertisement

1. Reach for Whole Foods First

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.

2. Read the Labels

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."

3. Know Your Numbers

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.

4. Opt for High-Quality Supplements

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.

references

Is this an emergency? If you are experiencing serious medical symptoms, please see the National Library of Medicine’s list of signs you need emergency medical attention or call 911.