For women, perimenopause starts on average around the age of 45 (although it can vary from the late 30s to the mid-50s). During this period oestrogen levels gradually fall, and in the years around and after the menopause bone mass declines more quickly.

What you can pay attention to in this phase:

• Enough calcium, preferably from food. Calcium is needed for the maintenance of normal bones.
• Vitamin D: the Dutch Health Council advises women from 50 to take an extra 10 micrograms of vitamin D a day.
• Magnesium and vitamin K contribute to the maintenance of normal bones.
• Strength training or weight-bearing exercise, such as brisk walking or taking the stairs.
• Enough protein from a varied diet.
• Not smoking and drinking alcohol in moderation.

If you want to supplement several nutrients for your bones, a combination formula is often more practical than separate supplements. An all-in-one bone formula combines, for example, calcium, magnesium, vitamin D3, vitamin K2 and silicon in one product: no separate capsules and no individual doses to remember.

If you already take specific supplements, such as vitamin D or magnesium, targeted separate supplements are the better choice. Otherwise you may get some nutrients twice. When combining products, always add up the total daily intake.

Looking after your bones is not a matter of one pill: it is about a varied diet, enough exercise and, where needed, a suitable supplement. If you want to keep things simple, choose a complete bone formula; if you prefer to combine products yourself, you keep more control over the individual doses.

Disclaimer: This article is for information only and does not replace medical advice. A food supplement is not a substitute for a varied, balanced diet and a healthy lifestyle. If in doubt or if you take medication, consult a doctor or pharmacist. Do not exceed the recommended daily dose. Keep out of the reach of young children.