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Is it safe to use Supplements to help bone density

Are the supplements that you take for bone density safe? Do these supplements have side effects? 

Don’t worry, we are going to answer all these questions in this blog.

But before we get into it let’s find out what bone density is? And is bone health really important?

Bone Density is a proportion of how many minerals (calcium and phosphorous) are present there in your bones. Bone density T score should be between -1 to +1 is considered normal in an average adult. It can tell about osteoporosis (a condition caused because of diminished bone mass) . And to check how well osteoporosis medicines are functioning. And to predict how likely bones will break.

There are various kinds of bone diseases associated with bones. The most common one among them is Osteoporosis. It is an ailment in which the bones are weak due to improper intake of nutrients and break off more often. People who have weak bones often face broken wrists, hips, and spines. Many people do have weak bones and they do not even realize it. 

Factors that lead to a weak bone are

Imbalanced diet

Not being active for a long time

The weight of your body


Alcohol consumption


So, it’s quite important to maintain healthy bones, right?

The market is stacked with supplements that claim to increase your bone density and these are available in a variety of options. So, we are going to discuss top nutrition supplements that can help you maintain healthy bones and if the intake of the supplements is safe for you?

1. Calcium

From childhood, you must have heard your parents talking about how good calcium is for your bones. They are actually correct about it! 

Calcium plays a crucial role in bone density. It’s also recommended by the specialists that an intake of about 700 – 1200 mg of calcium daily is necessary for an adult. It can be either from natural sources or from the intake of the supplements available on the market.

But do we take in this much amount of calcium on a daily basis?

The answer is no.

According to a study, an average adult takes up only 500-600 mg of calcium daily. So it’s recommended for you to take the other 500mg from nutritional supplements. You are supposed to take a limit of 500 mg at a time because this is the maximum amount that your body can absorb in one serving. Calcium comes into the market in various forms. The most widely available form is calcium carbonate (the same calcium that is in a Tums) or Calcium Citrate. It can be absorbed with or without food whereas calcium carbonate should be taken with food to reach its maximum limit.

Side effects of calcium supplements

You should keep in mind that you are not excessively consuming calcium supplements as it can have severe side effects on your health.

– Excess Calcium can hurt your body in numerous ways. At the point when the calcium level in your blood is more than the required, this condition is coined Hypercalcemia. Calcium is significant for bones however it turns out that over the required amount can weaken your bones. 

These are the common side effects that you can face: 

– One of the most widely recognized results of taking an excessive amount of calcium is constipation.

– Over intake of calcium makes your kidneys work harder to filter it. This can make you urinate more and your thirst increases. 

– Bone ache and muscle weakness can also be felt quite often.

– Continuous headaches and weakness are the results of overconsumption of calcium.

– Hypercalcemia might clog up the functioning of your mind, bringing about confusion, lethargy, and weariness.

– Once in a long while, extreme hypercalcemia can obstruct your heart work, causing palpitations, signs of irregular heartbeat, and other heart issues.

– Many individuals don’t have clear side effects of Hypercalcemia, however, these signs hint that your calcium levels may be high.

2. Vitamin D supplements

Vitamin D is a fat-soluble vitamin that helps in the retention and absorption of calcium and phosphorus in the body. Calcium and phosphorus both are essential for bone building. In absence of vitamin D in your body, you won’t be able to produce the hormone Calcitriol. Then you won’t be able to retain calcium in bones as well. It will not matter how much intake of calcium you are taking and it will eventually lead to thinning of your bone density. A study that included about 400 elderly adults showed that people with Osteoporosis were bound to be lacking in Vitamin D.

You can get vitamin D in your body in three ways.

– Through sunlight: Sunlight is one of the best ways to get Vitamin D through the skin.

– By consuming foods enriched with vitamin D: Try to increase the intake of foods that are highly rich in vitamin D.

– Through Nutritional supplements: There are multiple supplements available in the market, you can choose from them after consulting your doctor. 

Specialists suggest every day you should take up to 600 IU (International Units) of vitamin D to progress in 70 years. People over age 70 need to increase their take-up to 800 IU day to day, which likewise can be gotten from supplements or vitamin D-rich food sources, for example, egg yolks, saltwater fish, liver, and braced milk. The Institute of Medicine suggests something like 4,000 IU each day for grown-ups. Notwithstanding, now and then specialists recommend higher portions for individuals who are lacking in vitamin D.

It’s important to look out for your vitamin D intake as it is estimated that about 50 % of the population has low levels of vitamin D.

Side effects of taking Vitamin D supplements

Taking vitamin D supplements beyond the prescribed quantities can leave you with major side effects like

– Raised blood calcium levels

Since Vitamin D assumes a critical part in retaining calcium for your food, elevated degrees of it would naturally prompt raised degrees of Calcium in the body. Elevated degrees of calcium are addressed by side effects like stomach-related problems, for example, sickness, blockage, and stomach ache. Different side effects can be mental confusion, hallucinations, over-the-top pee, loss of appetite, kidney stones, hypertension, lack of hydration, and heart anomalies. Hypercalcemia can be dangerous and should be treated immediately.

– Deteriorated Mental Status

Hypercalcemia is an immediate result of an increased amount of Vitamin D. It can prompt a changed mental status that can cause puzzlement, delusion, and depression. If you notice any such side effects, you should quickly consult your doctor.

– Kidney related problems

Excess of Vitamin D can put pressure on the kidneys and can result in kidney injury and in some cases it can also cause kidney failure. It can narrow down the blood vessels of the kidney which can decrease the functioning of it. There are many studies which show that increased levels of vitamin D in blood have caused severe kidney injury in people.

– Gastrointestinal side effects

Side effects like vomiting, constipation, loose stools, and poor appetite are causes of hypercalcemia. Having gastro-gastrointestinal side effects is an indication of a likely Vitamin D toxicity.

3. Magnesium Supplements

Magnesium is the second most found mineral in the body and it plays a role in over 300 reactions in your body. It additionally is a significant structure block for bone strength, approximately 60% of magnesium can be found in your bone. You should try to add food like nuts, whole grains, and legumes to your diet which is rich in magnesium. 

It is suggested that grown-ups take an enhancement of 250-400mg day to day. Magnesium glycinate or magnesium gluconate is the best consumed and is less likely to have the laxative reaction that happens with magnesium oxide or magnesium citrate.

Numerous studies have shown that a higher intake of magnesium supplements has better bone density than those who take up lesser amounts.

But there are still mixed results if magnesium can help in reduction of bone fractures.

Side effects of taking magnesium supplements

There are no side effects if you take the prescribed amount but if you exceed that limit then there will be side effects

 – Excess consumption of magnesium can make you feel nauseated.

– It can cause loose stools.

– It can cause abdominal pain.

– If you are on any kind of medication then it’s better to consult your doctor before starting your magnesium supplements.

4. Vitamin K

Vitamin K is also one of the fat-soluble vitamins that go with vitamin D in maintaining bone health, bone strength and helps in the prevention of bone breakdown.

 It can be in two forms K1 and K2 . K2 is the most effective form in maintaining and improving bone density. It is recommended to take the K2 form of about 45 to 180 mcg on a daily basis.

Side effects of Vitamin K supplements

Though the side effects of Vitamin k are not very common it does have some of the side effects like      

– decreased appetite, 

– enlarged liver,

– paleness, 

– yellow eyes or skin, 

– difficulty in breathing, 

– dizziness. 


These are the biologically active compounds that are found in soybeans. According to studies, about 40-110 mg of soy isoflavones intake on a daily basis for at least a year is good for bones. It can result in improved bone health in aged women and also keeps you protected against osteoporosis. It shows great results when taken with calcium on a daily basis.

Side effects of Isoflavones supplements

The side effects of isoflavones occur only when it’s consumed for the long term. But you might see some of the rare side effects in short term like 

– Ingestion

– Constipation

– Bloating and nausea

– Allergic reactions like rashes, etching, etc.

– Loss of appetite

6. Boron

Boron is also one of the elements that plays an important role in bone development and maintenance. It influences the consumption of different supplements required for bone health, including calcium, magnesium, and vitamin D.

Right now, there’s no established RDI for boron. In any case, in view of current research, it’s considered to add about 1-3 mg of boron to your diet every day.

A study on postmenopausal women found that the intake of 3 mg of boron each day altogether decreased the discharge of calcium and magnesium in the kidneys.

Also, one concentration in rats with osteoporosis found boron supplementation fundamentally decreased bone loss. Nonetheless, research affirming this impact on people is at present not available. 

Side effects of using Boron supplements

Boron as such does not have any side effects, but if your consumption is more than the prescribed limit then you will face side effects like 

– Irritability

– Tremors

– Weakness 

– Headaches 

– Loose stools 

– Vomiting

– Male fertility problems

7. Some other supplements which can be helpful in bone density

There are several other minerals and elements which can play an important role in bone density, they might be helpful for reducing risks relating to fractures.

–  Zinc  

 Zinc acts as an important supplement in bone growth. Higher zinc levels in the body proved for having better bone density. Moreover, low degrees of zinc have been tracked down in women with osteoporosis and low bone density.

 –  Selenium

Different studies have shown a connection between higher selenium in the body and bone thickness and osteoporosis risk benefits. However, research on the adequacy of selenium supplements is still lacking.

– Copper 

Copper is also an important element that plays an important role in bone density. A study reflected that where copper levels were low, bone density was also low. However, there is as yet a requirement for more exploration.

– Silicon 

Silicon plays an important role in increasing the bone density in animals, studies have shown, but there is research needed in the case of humans.

– Manganese

Studies have shown a link between adequate manganese level and bone density benefits. But there is still scope for more research.

Who is most benefited from the supplements?

It’s by and large prescribed to meet your supplement needs for bone health using natural foods or supplements. There are different natural ways in which you can keep your bones healthy and sound 

– By eating lots of veggies

– Engaging in different physical exercises 

– Consuming foods that contain proteins

– Eating food that is high in calcium

– Avoiding low-calorie diets 

– Maintaining a stable weight 

– Consuming foods rich in omega-3 fats 

 In any case, some people battle to work on these things .

Specifically, vitamin D can be hard to get through a diet alone.

While it can be taken from the sunlight during specific seasons, vitamin D enhancements might be shown for individuals with restricted exposure to sunlight because of their area, way of life, or the season. Moreover, because of changes in the skin with age, grown-ups might not be able to make full use of sunlight due to various reasons. 

Different mixtures significant for bone health, including magnesium, calcium, vitamin K, and soy isoflavones, are broadly accessible in food sources.

Notwithstanding, a few occasions wherein supplements for these nutrients might be indicated includes: 

– Lack of access to food that contains these nutrients.

– Having a poor appetite

– conditions causing supplement malabsorption

– pregnancy and breastfeeding

– bariatric medical procedures, like gastric bypass

– people who are vegans or only prefer vegetarian diets 

– People who are constantly on diets

It’s important to remember that many supplements might react with the medications that you are currently taking. 

Supplements you should avoid


 Stay away from supplements that contain strontium. Strontium is a heavy metal that is normally found in bone health supplements. In spite of the fact that it can work on the results of your bone density test – it has been shown that this is essentially a bogus increment. Strontium replaces calcium in the bone and makes the bone look denser than it truly is on the DEXA scan. The type of strontium, strontium citrate, that is being used is not been very much considered. In Europe strontium ranelate was used for the treatment of osteoporosis. However this element was subsequently banned with the discovery that strontium supplementation can increase the risk of heart attack episodes and blood clots.

In conclusion

Having sound health is quite important. But people generally outlook on bone health, bone health is an important thing that should not be taken lightly and should be paid more attention to. As the symptoms do not appear often in bone loss. There are several supplements that can help you maintain good bone health and density. If taken as prescribed by the specialist. But you cannot just rely upon the supplements as consuming excessive amounts of the supplements can have other effects on your health. You should try to maintain a proper healthy diet that contains food rich in calcium, magnesium, vitamin D, vitamin K, Boron, zinc, copper and many more and try to consult trusted nutritionist before using supplements available in the market and follow his advice on what should be your daily intake and how much. 

So, this was it for this blog, we hope now you have a fair idea about what bone density is? How is it important? Whether the supplements that you are consuming are safe or not.

Be careful with your health, because good health is something that you cannot buy. But you can definitely build one!

It’s never too late to start, start now and stay fit and lead a healthy life! 

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