Rebuilding My Bones Naturally: My Daily Supplement Routine
Discover how I naturally improved bone density after menopause with strength training, smart supplements, and consistent healthy habits
WELLNESS & NUTRITION
Two years ago, at age 53, I was diagnosed with osteoporosis…
It was unexpected because I was active, maintained a normal weight, ate well, and thought I was doing all the right things.
After my DEXA scan, I met with both a rheumatologist and an endocrinologist to look deeper into possible causes. They ran additional tests to rule out conditions that can contribute to bone loss, including autoimmune disorders such as rheumatoid arthritis and lupus, thyroid or parathyroid imbalance, celiac disease, and other chronic inflammatory issues. When those results came back normal, both specialists concluded that my bone loss was postmenopausal and age related.
During this time, they recommended that I increase my vitamin D and calcium intake to support bone health. I chose not to take a calcium supplement because I focus on getting calcium naturally through food sources such as leafy greens, yogurt, beans, almonds, and wild-caught salmon, especially sockeye, which we eat twice a week. Wild-caught salmon provides calcium, vitamin D, and omega-3s that support both bone and heart health. There is so much to say about the benefits of choosing wild-caught fish over farmed that it deserves its own post, so look for my favorite salmon recipes in a future article.
Vitamin D plays a critical role for everyone, even without bone loss, because it helps the body absorb calcium efficiently and maintain strong, healthy bones throughout life.
Each of my doctors recommended starting bisphosphonate medication to protect my bones, but after reviewing the potential side effects and long-term considerations, I decided to begin with a natural approach first, one that focused on nutrition, movement, and targeted supplementation.
I adjusted my workouts, added more strength and resistance training, improved my diet, and began a supplement routine designed to support bone health, reduce inflammation, and balance postmenopausal changes.
Fast forward two years. After my follow-up DEXA scan in October 2024, I am now in the osteopenia range. My bones are stronger, my joints feel better, and I have more energy than I have had in years.
Below is the lineup of supplements I take each day after my first full meal, except for magnesium glycinate, which I take before bed. This isn’t a magic pill list, just what has worked for me through consistency, patience, and a lot of learning.
If you are focused on healthy aging, I hope my journey helps you too.
Affiliate Disclosure: This post contains affiliate links. I may earn a small commission if you make a purchase through them, at no extra cost to you.
My Daily Bone-Supporting Supplement Routine
1. NOW Vitamin D-3 & K-2 (MK-7 form, 5000 IU / 180 mcg)
Why it matters:
Vitamin D-3 helps your body absorb calcium so it can build and maintain strong bones. Vitamin K-2, in its MK-7 form, helps move that calcium into your bones where it belongs instead of staying in your blood or soft tissues. Together, they support bone strength, heart health, and overall wellness.
Scientific insight:
Studies show that taking vitamins D-3 and K-2 together improves bone density and lowers fracture risk in postmenopausal women.
What I take: I take one soft gel five days a week, which equals 25,000 IU of vitamin D-3 and 900 mcg of vitamin K-2 per week. My doctors recommended this level to keep my blood levels in the optimal range.
2. Dr. Mercola Bone Support with Strontium and Boron
Why it matters:
Strontium helps your body build new bone and slow down bone loss. Boron helps your body use calcium and vitamin D more effectively. These minerals work together to keep bones dense and strong.
Scientific insight:
Research has found that strontium can increase bone density and that boron helps the body hold on to calcium and magnesium for bone support.
What I take: I take one capsule each morning with my first meal.
3. Nutricost Creatine Monohydrate Micronized Powder
Why it matters:
Creatine helps your muscles stay strong, and strong muscles support strong bones. It also gives your body extra energy during workouts, which helps protect your bones over time.
Scientific insight:
Studies show that creatine combined with resistance training helps improve both muscle and bone strength, especially in older adults.
What I take: I mix one scoop (5 grams) with water after my first meal or in a post-workout shake.
Creatine has made a noticeable difference in my workouts and energy. It’s a supplement many women overlook, yet it plays a big role in maintaining bone and muscle strength. To learn more about Creatine, check out my post, Why Creatine is a Game-Changer for Women.
4. Pure Encapsulations Magnesium Glycinate
Why it matters:
Magnesium helps your body use calcium and vitamin D to build bone. It also relaxes muscles and supports better sleep, which helps your body recover.
Scientific insight:
Higher magnesium intake has been linked to better bone density and lower fracture risk in women over 50.
What I take: I take two capsules (200 mg total) 30 to 60 minutes before bed.
5. NOW Krill Oil (1000 mg)
Why it matters:
Krill oil is rich in omega-3 fats that help reduce inflammation in the body. Less inflammation means better joint comfort, heart health, and stronger bones over time. While many people take 1000 mg daily, some benefit from higher amounts because inflammation, hormone changes, and postmenopausal bone loss can increase the body’s need for omega-3s.
Scientific insight:
Omega-3s have been shown to support bone health and reduce inflammation that can lead to bone loss and joint stiffness.
What I take: I take two soft gels daily (2000 mg total).
6. NOW Astaxanthin (4 mg)
Why it matters:
Astaxanthin is a strong antioxidant that protects your cells from damage and supports healthy joints, bones, and skin.
Scientific insight:
Research shows that astaxanthin helps lower inflammation and protects bone cells from oxidative stress.
What I take: I take one soft gel after breakfast.
7. Pure Encapsulations B-Complex Plus
Why it matters:
B vitamins help your body make energy and keep your nerves healthy. They also support bone health by helping control levels of homocysteine, which can affect bone strength if it gets too high.
Scientific insight:
B vitamins have been shown to support bone density and help reduce bone loss in postmenopausal women.
What I take: I take one capsule after breakfast.
8. BioSchwartz Turmeric Curcumin (1500 mg)
Why it matters:
Turmeric helps calm inflammation in the body, which can ease joint stiffness and support bone health.
Scientific insight:
Curcumin, the active part of turmeric, has been shown to reduce inflammation and support healthy bone and joint function.
What I take: I take two capsules with breakfast.
Tip: Take with a meal that includes fat or black pepper to help your body absorb it. Try the Black-Pepper Turmeric Chicken recipe from my Pinterest "Recipes-Chicken-Strips" Board (Pinterest link)
9. Physician’s Choice 60 Billion Probiotic
Why it matters:
A healthy gut helps your body absorb nutrients like calcium and magnesium, which are needed for strong bones. It also supports immune and hormone balance.
Scientific insight:
Probiotics can improve calcium absorption and reduce inflammation, both of which help protect bone health.
What I take: I take one capsule each morning after breakfast.
10. NOW Pumpkin Seed Oil (1000 mg)
Why it matters:
Pumpkin seed oil provides nutrients like zinc, magnesium, and antioxidants that support bone and heart health. It may also help balance hormones and support hair growth.
Scientific insight:
Studies show that pumpkin seed oil supports postmenopausal wellness and may help maintain healthy bones.
What I take: I take two soft gels after my first meal of the day.
To read more about pumpkin seed oil and the changes our hair goes through with menopause, visit my post Hair Shedding, Thinning, and Loss: What Helped Me Strengthen My Hair Naturally, where I share how this simple addition helped reduce my hair shedding and support overall hair health.
Getting Started Tip
If you are new to supplements, begin with the first four items: Vitamin D-3 with K-2, Mercola Bone Support, Creatine, and Magnesium. These create a strong foundation for bone health, strength, and energy.
Talk to Your Doctor
My doctors ran a full evaluation to rule out other possible causes of bone loss. They checked for:
Autoimmune disorders such as rheumatoid arthritis and lupus
Thyroid and parathyroid imbalance
Celiac disease and other absorption issues
Chronic inflammation or underlying conditions that affect bone metabolism
Every person’s situation is different, so it is important to talk with your healthcare provider before adding new supplements or making major changes to your routine. My plan was designed specifically for my personal health history and lab results.
🌿What is one thing that has supported your bone health or overall wellness?
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