World Osteoporosis Day on 20 October is a timely reminder that our skeleton is living tissue, and it's quietly built up, and broken down, our whole lives. Peak bone mass is reached in our 20s and 30s, so what we do now matters at any age.
Most of us know calcium is important. Fewer know it's a team effort.
Calcium: The Building Block
Calcium is the main mineral in bone. Dairy, tinned fish with bones, tofu, almonds, tahini and leafy greens all contribute. If your diet is low in these, a supplement may be worth discussing with your GP or dietitian.
Vitamin D: The Absorption Partner
Without enough vitamin D, your body can't absorb calcium efficiently. Australia has plenty of sunshine, yet low vitamin D is common, especially after winter and for those who cover up or work indoors. Our range includes the Hi-D organic series, such as Natural Vitamin D 1000 IU, 3000 IU and 5000 IU, plus Micronutrition Vitamin D3 1000IU. A blood test can tell you whether you need one.
Vitamin K2: The Traffic Director
Vitamin K2 supports the body in using calcium where it's needed. Micronutrition Vitamin D3 & K2 Drops combine both in an easy liquid.
Magnesium: The Quiet Contributor
Around half the body's magnesium sits in bone, and it's involved in activating vitamin D. If your intake is low, our Magnesium collection is worth a browse.
Collagen: The Flexible Framework
About a third of bone by volume is collagen, which gives it flexibility and resilience. Collagen supplements are popular for joint and bone support, though research is still developing. Gelatin Health Joint Collagen, the larger Collagen Joint Powder and Tendon Restore are popular choices, and our post on gelatin vs collagen explains the difference. Browse the full Collagen collection. Bone broth is a traditional food source too; see why you need bone broth in your diet.
An All-in-One Option
Melrose FutureLab Bone Matrix combines several bone-supporting nutrients in one formula, handy if you'd rather take one product than five.
Move Your Bones
Exercise is non-negotiable. Weight-bearing and resistance activities such as walking, jogging, dancing and strength training stimulate bone to stay strong. Even short daily walks count.
Know Your Risk
Risk factors include age, family history, early menopause, low body weight, smoking, heavy alcohol use and long-term corticosteroid use. If you're concerned, ask your GP about a bone density scan. Supplements support bone health but cannot replace medical advice or treatment.
Frequently Asked Questions
Do I need calcium and vitamin D together?
Vitamin D helps your body absorb calcium, so the two work as a team. Most people should aim to meet calcium needs through food first, and check vitamin D levels with a blood test.
Does collagen help bones?
Collagen is a major structural part of bone and is popular as a supplement for joint and bone support. Research is still developing, so treat it as a complement to diet and exercise.
What's the best exercise for bone health?
Weight-bearing and resistance exercise, such as walking, jogging, dancing and strength training, help maintain bone density.
When should I get a bone density scan?
Talk to your GP if you're over 50, post-menopausal, have a family history of osteoporosis, or have other risk factors.