Carefully evaluate your diet and supplement intake to make sure you’re getting all the nutrients you need for optimal bone health. I use a combination of whole foods nutrition with only a few supplements. See my list of Foods for Bone Health to get recommended amounts of bone-building nutrients and foods high in these nutrients.
Calcium: 1000-1200 mg a day for adult women. Larger amounts of calcium do not improve bone mineralization and can cause other health problems. Calcium citrate is easily absorbed, inexpensive, and well researched. Citracal +D is the type of calcium used in almost all studies, but there are many generic forms of calcium citrate with D that cost less and have the same ingredients.
Vitamin D3: 1000-2000 IUs (See Recent Findings About Vitamin D and Our Health)
Magnesium: 400-600 mg
Manganese: 2-5 mg
Zinc: 15 mg
Boron: 3 mg
Vitamin K2: 400 IU per day