Which bone stack suits you?

What are strong bones?

Bone is living tissue that is constantly being broken down (by osteoclasts) and built up (by osteoblasts). The balance determines whether your bone mass is maintained. Calcium is the most important building block, vitamin D contributes to normal absorption of calcium, vitamin K and magnesium contribute to the maintenance of normal bones, and protein forms the collagen matrix in which the calcium is deposited.

For most people: preferably get your calcium from food. A bowl of yoghurt, a slice of cheese and green vegetables together already provide 600–700 mg; the Health Council of the Netherlands uses 950 mg per day for adults. A supplement only tops up the difference. Routinely high calcium doses are not necessary, and the European upper limit for total intake is 2,500 mg per day.

Vitamin D is the weak link in the Netherlands and much of Northern Europe: from October to March, the skin makes virtually no vitamin D. The Health Council of the Netherlands advises 10 µg per day for groups including women aged 50 and over and people with darker skin, and 20 µg per day for everyone aged 70 and over; recommendations may differ in your country. Vitamin K2 (menaquinone-7) is the form used in D3+K2 combinations; magnesium is needed for the enzymes that activate vitamin D in the liver and kidneys.

And always: bones respond to load. Walking, climbing stairs and strength training are an indispensable stimulus for bone building; supplements without exercise only do half the job.

Strong Bones and EFSA — what is scientifically recognised?

EFSA has not authorised an overarching bone claim. However, there are components with relevant authorised claims under Regulation (EU) 432/2012:

'Calcium is needed for the maintenance of normal bones.'

'Vitamin D contributes to the maintenance of normal bones.'

'Vitamin D contributes to normal absorption/utilisation of calcium and phosphorus.'

'Vitamin K contributes to the maintenance of normal bones.'

'Magnesium contributes to the maintenance of normal bones.'

'Protein contributes to the maintenance of normal bones.'

'Vitamin C contributes to normal collagen formation for the normal function of bones.'

'Zinc contributes to the maintenance of normal bones.'

The vitamin and mineral claims apply at a daily dose that provides at least 15% of the reference intake (calcium 120 mg, vitamin D 0.75 µg, vitamin K 11 µg, magnesium 56 mg); the protein claim applies to products that are a source of protein (at least 12% of energy from protein). There is no claim for collagen as such; collagen peptides count as a protein source.

The bone stack at Plenthera

Vitamin D3 and D3 + K2

Vitals Vitamine D3 3000 IE (75 µg, vegan softgels) and Vitamine D3 drops (20 ml) for those who prefer to dose themselves. Combinations: Plent D3 + K2 (50 µg D3 + 75 µg K2 as MK-7, 90 capsules), Vitals Vitamine K2 + D3 (60 softgels) and Arthur Andrew KD Ultra® (K2 and D3, 90 capsules). The upper limit for vitamin D derived by EFSA is 100 µg per day for adults; add up the vitamin D from several products.

Bone formula with calcium

Vitals Bot- en Tandformule Pro (60 tablets) combines 200 mg of calcium from algae (Aquamin®) with magnesium, 50 µg of vitamin D3, 180 µg of K2 and silicon — a complete formula for those who get slightly too little calcium from their diet. We do not stock stand-alone calcium tablets; calcium from food is preferred.

Magnesium

Ionic magnesium powder from the Danish brand Plantforce (250 mg per teaspoon) and Magnesium+ with D3, K2, B vitamins and zinc, Mag3 Ultra® from Arthur Andrew Medical (210 mg per 3 capsules), Vitals Magnesium 100 mg (citrate or bisglycinate with taurine). Trace Minerals Mega-Mag (400 mg) is above the upper limit of 250 mg of magnesium from supplements per day derived by EFSA; do not exceed the dose on the label.

Collagen and protein

About a third of your bone consists of collagen. Plent Beauty Blend collagen powder (Elderberry, Kiwi Lime, Pink Grapefruit) is a source of protein; Silverback Unlock Protein and FAVA Series are vegan protein powders based on fava beans for those who cannot get enough protein from food alone. Protein contributes to the maintenance of normal bones.

Additional

Nordic Naturals Arctic Cod Liver Oil (cod liver oil with EPA, DHA and, in the Arctic-D variant, vitamin D), Big Food Vegan Creatine and Vitals Creatine-CV for those who do strength training (the creatine claim for 55+ applies in combination with resistance training), Trace Minerals ZeroLyte electrolytes for athletes, Vitals Elke Dag Platinum as a multivitamin and Vitals Vrouwenformule Pro 45+ as a multi for women aged 45 and over.

Other forms on the market

We do not stock stand-alone calcium citrate or carbonate tablets, strontium, boron or type II collagen. For calcium, food is the preferred source; a bone formula tops it up.

How do you use supplements for strong bones?

A simple basic approach:

1. Start with food: dairy or calcium-fortified alternatives, green vegetables, nuts, pulses and enough protein (0.83 g per kg of body weight, preferably more from the age of 65).
2. Top up vitamin D3 according to the label, at least from October to March; from the age of 70, 20 µg per day all year round.
3. Choose a D3+K2 combination if you also want vitamin K2; if you use coumarin-type blood thinners (acenocoumarol, phenprocoumon), consult your doctor first.
4. Take magnesium according to the label, preferably with a meal.
5. If you get less than about 700 mg of calcium from food, top up with the bone formula; do not take calcium at the same time as iron or thyroid medication.
6. Do load-bearing exercise: walking, climbing stairs, strength training — at least a few times a week.
7. Do not exceed the recommended daily dose and add up the vitamin D and magnesium from several products.
8. With an osteoporosis diagnosis or medication: medical care takes the lead, supplements are complementary.

Myths and misconceptions about strong bones

Myth 1: 'Taking a lot of calcium is always good for your bones.'

Above your requirement, extra calcium does not lead to stronger bones. Food first, a supplement only for the difference.

Myth 2: 'Vitamin D is only for older people.'

In winter, nobody in the Netherlands makes enough vitamin D; the Dutch advice already applies from childhood, and for women aged 50 and over all year round.

Myth 3: 'Supplements work quickly.'

Bone tissue renews itself over months to years; a bone density scan only shows differences after one to two years.

Myth 4: 'Without dairy you cannot get strong bones.'

Calcium-fortified plant-based drinks, green vegetables, tofu, nuts and a bone formula with calcium from algae can replace dairy.

Combining Strong Bones with other supplements

Bones do not stand on their own. Combinations that make sense:

• Sport & Recovery: strength training is the strongest stimulus for bone building; protein and creatine go with it.
• Vitamin C: contributes to normal collagen formation for the normal function of bones.
• Zinc: contributes to the maintenance of normal bones.
• Omega 3: EPA and DHA contribute to the normal function of the heart; cod liver oil also provides vitamin D.
• Minerals: an overview of calcium, magnesium, zinc and the upper limits per mineral.

Frequently asked questions

Which supplements fit strong bones?

Vitamin D3, vitamin K2, magnesium and — if your diet provides too little — calcium. Calcium, vitamin D, vitamin K and magnesium all contribute to the maintenance of normal bones.

How much calcium do I need per day?

The Health Council of the Netherlands uses 950 mg per day for adults, mainly from food. A supplement only tops up the difference; the European upper limit for total intake is 2,500 mg per day.

Why vitamin K2 alongside vitamin D?

Vitamin D contributes to normal absorption of calcium; vitamin K contributes to the maintenance of normal bones and to normal blood clotting. If you use coumarin-type blood thinners, consult your doctor first.

Which form of vitamin K2?

Our D3+K2 combinations contain menaquinone-7 (MK-7), the form that remains in the blood for a long time and can be taken as one dose per day.

Do I need magnesium alongside calcium?

Magnesium contributes to the maintenance of normal bones and is needed to activate vitamin D. A fixed ratio is not necessary; stick to the label for each product.

Is collagen useful for bones?

Collagen peptides are a source of protein, and protein contributes to the maintenance of normal bones. There is no authorised claim for collagen itself.

From what age is this relevant?

Peak bone mass is reached around the age of thirty; after that, bone density slowly declines, faster in women after the menopause. Vitamin D in winter and enough calcium from food are relevant from 30+; from the age of 70, the Health Council of the Netherlands advises 20 µg of vitamin D daily.

What if I have osteoporosis?

Then medical care takes the lead. Supplements are complementary; discuss calcium, vitamin D and K2 with your doctor, especially alongside medication.

Sources

• Regulation (EU) 432/2012 — claims for calcium, vitamins D, K, C, magnesium, zinc and protein.
• Health Council of the Netherlands (2012). Evaluation of the dietary reference values for vitamin D; Health Council of the Netherlands (2018). Dietary reference values for calcium.
• EFSA NDA Panel (2012). Scientific opinion on the tolerable upper intake level of calcium; EFSA (2023). Tolerable upper intake level for vitamin D.
• Weaver C.M. et al. (2016). The National Osteoporosis Foundation's position statement on peak bone mass development and lifestyle factors. Osteoporos Int.
• Rizzoli R. et al. (2018). Benefits and safety of dietary protein for bone health. Osteoporos Int.