*Not all products in this category have an EFSA-approved health claim. Products with an EFSA claim are described as such in the text. For the other products, they are grouped under this theme based on traditional use or product formula. For specific health questions, we recommend consulting a doctor or orthomolecular therapist.
Written by the Plenthera team (orthomolecularly trained). Scientifically reviewed in April 2026. Last updated: April 30, 2026.
Strong bones are not a given. Bone mass peaks at age 30 — after which it slowly declines. In women, this accelerates after menopause. The golden bone trio is calcium + vitamin D3 + vitamin K2, with magnesium as a crucial cofactor for D activation. At Plenthera, you'll find the complete bone stack — building blocks plus absorption cofactors plus calcium routing.
Which bone stack is right for you?
| Situation | Stack | Timing |
|---|---|---|
| Broad bone approach | Calcium + D3 + K2 + magnesium | Daily |
| Post-menopause (increased risk) | Above + collagen + C | Daily |
| Vegan / low dairy | Calcium from Aquamin + D3 + K2 | Daily |
| Sports injury recovery | Collagen II + C + magnesium + zinc | Daily |
| General prevention 30+ | D3 + K2 + magnesium + sufficient calcium-rich diet | Ongoing |
What are strong bones?
Bones are living tissue that is constantly broken down (by osteoclasts) and built up (by osteoblasts). The balance determines whether bone mass is maintained. Calcium is the main building block, but without vitamin D, it is not absorbed; without vitamin K2, it does not reach the bones; and without magnesium, vitamin D does not work optimally.
The golden trio for bones is calcium + vitamin D3 + vitamin K2. Vitamin D3 increases calcium absorption from the intestine. Vitamin K2 (especially the MK-7 form) activates proteins — osteocalcin and matrix-Gla-protein — which route calcium to bones and teeth, away from blood vessels. Without sufficient K2, calcium can end up "in the wrong place" — hence the concern about heart-vessel calcification with high calcium supplementation without K2.
Magnesium is the crucial fourth component. Vitamin D is activated by magnesium-dependent enzymes in the liver and kidneys. In case of magnesium deficiency, vitamin D supplementation works suboptimally. For the complete bone stack: calcium 500-800 mg + D3 25-50 µg + K2 75-200 µg + magnesium 300-400 mg.
For most people: food is preferred over calcium supplements. 200 g yogurt + 30 g cheese + green vegetables already provides 800 mg of calcium. Supplement only to make up the difference — avoid routinely high calcium dosages without K2 supplementation. Plus always: weight-bearing exercise (walking, strength training) is an indispensable stimulus for bone building.
Strong Bones and EFSA — what is scientifically recognized?
EFSA has not recognized an overarching bone claim. However, there are components with relevant recognized claims:
"Calcium contributes to the maintenance of normal bones."
"Vitamin D contributes to the maintenance of normal bones."
"Vitamin K contributes to the maintenance of normal bones."
"Magnesium contributes to the maintenance of normal bones."
Thresholds apply to daily intake that provides at least 15% RI.
The bone stack at Plenthera
Calcium 500-800 mg (citrate or bisglycinate)
Building block.
Vitamin D3 25-50 µg
Calcium absorption.
Vitamin K2 MK-7 75-200 µg
Calcium routing to bones instead of vessels.
Magnesium 300-400 mg
D-activation cofactor.
Vitamin C 500 mg
Collagen matrix in bones.
Collagen peptides 10 g
Bone matrix building blocks.
Zinc 10 mg
Cofactor bone formation.
How to use strong bones?
Simple basic approach for bones:
- The golden trio: calcium + D3 + K2 — not one without the other.
- For women over 50: extra attention after menopause due to accelerated bone loss.
- Magnesium not forgotten — D-activation depends on magnesium.
- Calcium from food is preferred — supplement only the difference to 800-1,000 mg/day.
- Combine with weight-bearing exercise — supplements alone do not work without mechanical load.
- For vegans: Aquamin (algae calcium) as a vegan source.
- In case of osteoporosis diagnosis: medical care, supplements as complementary.
Myths and misconceptions about strong bones
Myth 1: "A pill solves bone issues."
Supplements are an addition to lifestyle, not a replacement.
Myth 2: "The more supplements, the better."
Stacking doesn't work — choose a targeted stack and give it time.
Myth 3: "Supplements work acutely for bones."
Cumulative effect, allow 4-8 weeks.
Myth 4: "All brands are equal."
Quality varies widely — choose premium for targeted effect.
Combining Strong Bones with other supplements
Supplements for strong bones work within a broader well-being cluster:
Frequently asked questions
Which supplements for strong bones?
Calcium + D3 + K2 + magnesium — the golden trio with cofactor.
Calcium from supplement or food?
Food is preferred — supplement makes up the difference.
How much calcium per day?
800-1,000 mg total (from food + supplement).
Vitamin K2 for bones?
Crucial — directs calcium to bones instead of blood vessels.
Which form of calcium?
Citrate or bisglycinate for absorption. For vegans: Aquamin.
Magnesium needed alongside calcium?
Yes — ratio 2:1 (calcium:magnesium). Plus D-activation cofactor.
Collagen for bones?
Bones are 30% collagen — can be useful especially for injury recovery.
Prevention from what age?
Relevant from 30+. Peak bone mass around 30, then gradual decline.
Exercise vs supplements?
Both essential — weight-bearing exercise stimulates bone formation.
In case of osteoporosis diagnosis?
Medical care is leading. Supplements are complementary, not a replacement.
Sources
- EFSA Regulation (EU) 432/2012 — relevant component claims.
Disclaimer: This text is intended for informational purposes only and does not replace medical advice. Supplements are food supplements, not medicines. In case of doubt or if you are taking medication, we recommend consulting a doctor or orthomolecular therapist first. For severe or persistent complaints: medical care remains the basis.