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Bone health 50+ (deficiency prevention)

Adults ≥50 years without diagnosed osteoporosis, after dietary/lab assessment.

adult

senior

bone

Ensure adequate Ca and D intake

Support bone mineralization

Core stack

Calcium (diet first + supplement if shortfall)

Form: calcium citrate/carbonate

Dose: Top up to 1000–1200 mg elemental Ca/day (diet + supplement)

1–2 doses with meals

long-term as needed

Why: BHOF/NOGG advise supplementing only when diet is insufficient; benefits greatest in deficiency.

Cautions

Sources

Vitamin D3

Form: cholecalciferol

Dose: 800–2000 IU/day (target 25[OH]D 20–50 ng/ml), adjust to labs

with a fat-containing meal

long-term if deficient/low intake

Why: Required for calcium absorption; guideline-supported when deficiency or low intake is present.

Cautions

Avoid hypervitaminosis D (hypercalcemia) — monitor 25(OH)D
USPSTF: no routine benefit for primary fracture prevention with low-dose D±Ca in community-dwelling postmenopausal adults without deficiency

Sources

Resistance training + adequate dietary protein

Dose: 2–3×/week + 1.0–1.2 g protein/kg/day

Sources

Routine vitamin K2 supplementation to prevent fractures: No consistent evidence for fracture reduction in the general population.