Bone Health Stack
The four supplements that work together for bone mineral density.
Decent stack — covers your goals but has room to improve.
What's in this stack
- Vitamin D37.5/10 evidence
Hormone-like vitamin that regulates 1,000+ genes — deficiency is widespread and linked to poor immunity, depression, and bone loss.
Typical dose: 2000-4000 IU daily
- Vitamin K25/10 evidence
Fat-soluble vitamin that activates calcium-binding proteins in bone and blood vessels. Supplements raise these markers, but benefits for bone density and arteries are not established.
Typical dose: 100-200mcg (MK-7)
- Calcium5.5/10 evidence
Builds and maintains bone density while supporting muscle contraction, nerve signaling, and cardiovascular function.
Typical dose: 1000–1200mg daily (split doses) (no cited trial states the dose it used)
- Magnesium8.5/10 evidence
Supports 300+ enzymatic reactions — critical for sleep, stress response, muscle function, and cognitive health.
Typical dose: 200-250mg elemental magnesium daily
What this stack covers
- Bone health72% · via Magnesium
1 documented interaction in this combination
The grade above measures how well this stack covers its goals — it does not account for these.
- Calcium + Magnesium (minor)
In two randomised trials in adolescent girls, about 1,000 mg of extra calcium a day did not change magnesium absorption or balance. No harm from taking them together has been shown, and no trial defines an optimal calcium to magnesium ratio for adults.
No separation and no fixed ratio are needed at usual doses. While a diagnosed magnesium deficiency is being treated, taking them at different times is a reasonable precaution.
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This information is for educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication.