In September, I presented a webinar in partnership with Osteoporosis Canada – Supplements and Bone Health. You can watch the webinar recording here (about 50 minutes).

Below is a summary of the key messages from the presentation. (This information is for educational purposes only and not intended to replace the advice of your health care professional.)

Calcium

• Calcium helps build and maintain strong bones.
• Get 1000-1200 mg/day, ideally from food first.
• If you’re not able to get enough calcium from food, then you can take a calcium supplement.
• Look at the amount of elemental calcium per tablet. Take no more than 500-600 mg of elemental calcium at a time.
• Find a form of calcium that works best for you (tablet, chewable, soft gel, effervescent tablet).
• Take calcium carbonate with meals or right after eating. Take calcium citrate anytime.
• Talk to your health care professional about possible interactions between calcium supplements and any medications you may be taking.

 Vitamin D

• Vitamin D helps our body absorb calcium.
• Our body can make vitamin D when our skin is exposed to sunlight, but this is affected by the season, our age, sun screen and limited skin exposure to the sun.
• If you’re under the age of 70, get 600 IU/day (15 micrograms/day) of vitamin D.
• If you’re over the age of 70, get 800 IU/day (20 micrograms/day).
• Not many foods contain vitamin D. Under new regulations by Health Canada, the vitamin D content in milk, goat’s milk and margarine will be almost doubled by December 31, 2025. Vitamin D can also be added to yogurt and kefir.
• Health Canada recommends taking a vitamin D supplement if you’re over the age of 50 – take 400 IU/day, every day (not just during the winter months). You may need a higher supplement dose if you’re at risk for vitamin D deficiency. At the same time, eat foods that are rich in vitamin D such as milk, fortified plant-based beverages, eggs, yogurt and fatty fish like salmon and sardines.
•  Most vitamin D supplements are most commonly in the form of vitamin D3. Take the supplement with a meal or snack that contains fat since vitamin D is a fat soluble vitamin.
• Talk to your health care professional about how much vitamin D you may need. Don’t take more than you need since too much vitamin D can be harmful.

Protein, Vitamin K, Magnesium

• These all play a role in promoting bone health.
• According to the Clinical Practice Guideline for Management of Osteoporosis and Fracture Prevention in Canada (October 2023): For people who follow Canada’s Food Guide, we suggest no supplementation of protein, vitamin K or magnesium to prevent fractures.

Use the Nutrient Calculator on the Osteoporosis Canada website to see if you’re getting enough bone building nutrients like calcium, vitamin D, protein, vitamin K and magnesium. Talk to your health care professional or a Registered Dietitian if you’re not getting enough of these key nutrients.