Maintaining adequate levels of calcium and vitamin D is important for optimizing bone health and preventing fractures and the progression to osteoporosis. Calcium is a key mineral involved in bone formation and the maintenance of bone strength, while vitamin D promotes calcium absorption and helps to regulate bone turnover. If levels of calcium and vitamin D remain inadequate from diet and sunlight exposure, then supplementation is recommended.[1]
Vitamin K is indirectly involved in the maintenance of healthy bones, and supplementation does seem to reduce markers of bone turnover; however, it’s unclear from the current evidence whether this translates to increases in BMD or a reduced risk of fractures.[2][3][4]
Soy isoflavones, which are structurally similar to estrogen, may have beneficial effects on menopause-related reductions in BMD. However, more research is needed to clearly establish this effect and to determine the ideal dosage and source of isoflavones (i.e., soy protein or isoflavone extracts). Interestingly, these effects may be mediated in part by the gut microbiota which convert isoflavones into active metabolites.[5][6][7]
Other supplements, including magnesium and creatine, show some promise in preliminary studies, but more research is needed to confirm their effects.[8]PMID:34666201]