Proof.Fit

Bone health

40 supplements analyzed and ranked by clinical evidence.

Supplements40

Supplement Evidence

Main Effects
Calcium

BMD +4% / -23.5pp

PTH ↓, Ca absorption ↑

Fractures ↓, BMD ↑

Strong
877212
Vitamin D

↑25OHD ↓PTH

↑BMD ↓resorption

Strong
435919
Collagen

Resorption ↓45%, formation ↑23%

BMD ↑6–10%, resorption ↓

Strong
295114
Vitamin K

Bone activation +ucOC↓

BMD +1–5%

Strong
66214
Soy Isoflavones

Spine/hip BMD ↑

Resorption markers ↓

Strong
35516
Multivitamin

BMD/fracture: +1.6%, -10%

Vitamin D/PTH: +33.4, -PTH

Strong
45018
Potassium

↓ urine calcium, +BMD

+citrate, -acid load

Strong
319717
Magnesium

Bone density/turnover +1.7%

Bone healing/stability

Strong
183419
DHEA

Spine/hip BMD +1-3%

Hormones up, BMD stable

Bone turnover improved

Strong
48716
Zinc

Bone growth + density

Bone turnover ↓

Moderate
180417
Silica

BMD +6.9%

Bone formation ↑

Resorption markers ↓

Moderate
79615
L-Proline

CTX -37%; BMD +1.6%

ALP/Hydroxyproline ↓

BMD loss ↓35-43%

Moderate
96113
Whey Protein

Less resorption, +BMD

IGF-1, PTH, BMD

Moderate
66217
Vitamin B12

BMD ↑4.4% / fractures ↓76.7%

Bone resorption ↓33% / CTX

Moderate
95115
Fish Oil

Resorption ↓15%

BMD/BMC ↑

+10.3 g BMC

Moderate
290520
Creatine

Bone loss −3.5→−1.3%

Bone density/geometry +

Moderate
191214
Casein

Bone markers +15%

Enamel remineralization +70%

Moderate
35215
Omega-3 Fatty Acids

Bone breakdown↓; inflammation↓

BMD↑; resorption↓

Calcium absorption↑

Moderate
288519
Manganese

Spine BMD: +1.48%

Bone Mn: dose-dependent

Moderate
8714
Red Clover

Spine BMD +4.1%

Bone markers improved

Bone loss slowed

Moderate
4010
Docosahexaenoic Acid

↑n-3, ↓resorption

↑Ca retention, ↑BMD

Moderate
140520
Leucine

Vitamin D/PTH: +2% BMD

Leucine EAA: BMC preserved

Weak
39217
Copper

↑ Bone density +1.5%

Bone strength/formation unchanged

Weak
64718
Iodine

Bone loss -3.6%

Goiter shrinkage -44%

Weak
160217
Colostrum

↑ BMD, strength

↓ resorption, healing

Weak
22217
Kudzu

CTx -0.05

Bone markers estrogen-like

Weak
1911
Black Cohosh

Bone markers improved

+? bone turnover

No endometrial gain

Weak
478
Alpha-Linolenic Acid

Bone resorption ↓15%

Bone resorption ↓17%

Bone index ↑

Weak
31119
Boron

Bone formation markers +49.7%

Bone events 3% vs 11%

Weak
1808
Eucommia Bark

BMD↑; BGP↑

CRP↓

Weak
22
Pomegranate

Bone age/growth +

Hormones/organ volumes +

Weak
10416
Alpha-Ketoglutarate

Bone resorption −37%

Bone thickness +21%

Weak
6910
Royal Jelly

Preserved femoral BMD

P1NP unchanged

Weak
2712
Chitosan

Bone loss ↓1.1–1.35 mm

Bone density +273 HU

Weak
11618
Lycopene

↑TAC, ↓NTx

↑lycopene, ↓oxidative stress

Weak
19618
Conjugated Linoleic Acid

↓ resorption, ↑ formation

IGF-1 changed

Weak
11014
Mulberry

↑ bone formation markers

↓ bone resorption marker

Weak
4912
Lysine

BMD↑; PTH↓

Bone resorption↓

Ca absorption↑

Weak
36818
HMB

Bone density/strength +6-28%

Bone density + strength

Weak
13213
Jujube

OPN +53.29 day3

Bone healing improved

Weak
1813