Protocol · Musculoskeletal
Bone Health Protocol
Vitamin D3, Vitamin K2 (MK-7) and Calcium (Citrate preferred) are the core of this stack, with 4 supporting supplements. Each row gives the amount the protocol lists and the grade our evidence database holds for that supplement in Bone Health.
We are re-verifying the studies cited on protocol pages; only confirmed citations are shown.
The stack
7 supplements · 4 graded · 3 confirmed studies
| Grade | Supplement | Amount listed | Why it’s in the stack | Evidence on file | Shop |
|---|---|---|---|---|---|
| Primary stackThe core of this protocol | |||||
| Vitamin D3 | Amount listed: 2,000–4,000 IU daily (adjust based on blood levels) | Enhances intestinal calcium absorption and regulates osteoblast/osteoclast balance
| Grade C for Bone turnover markers1 study · 91 people | ||
| Vitamin K2 (MK-7) | Amount listed: 180–200 mcg daily | Activates osteocalcin to direct calcium into bone matrix and prevent arterial deposition
| Grade B for Bone Mineral Density18 studies · 1,049 people | ||
Confirmed studies for Vitamin K2 (MK-7) (titles as PubMed lists them) | |||||
| Calcium (Citrate preferred) | Amount listed: 500–600 mg twice daily (with meals) | Provides substrate for hydroxyapatite crystal formation in bone matrix
| Not graded yet | ||
Confirmed studies for Calcium (Citrate preferred) (titles as PubMed lists them) | |||||
| Supporting stackListed as additions to the core | |||||
| Magnesium | Amount listed: 300–400 mg daily | Required for vitamin D activation and bone crystal formation; 60% of body magnesium is in bone
| Grade C for Bone Mineral Density1 study · 44 people | ||
| Collagen Peptides | Amount listed: 5–10 g daily | Provides amino acids for bone organic matrix and stimulates osteoblast activity | Not graded yet | ||
Confirmed studies for Collagen Peptides (titles as PubMed lists them) | |||||
| Boron | Amount listed: 3–6 mg daily | Enhances vitamin D and estrogen metabolism; reduces urinary calcium excretion
| Grade D for Serum Calcium28 people | ||
| Silicon (Orthosilicic Acid) | Amount listed: 6–12 mg daily | Essential for collagen cross-linking in bone matrix | Not graded yet | ||
Shop the evidence-backed picks
The collection holds the supplements we grade A or B for its theme, in third-party tested products where the catalog has them. It opens in our Fullscript store. You can look through it without signing in; Fullscript asks for a free account to order.
Or shop one supplement
The supplement in this protocol graded A or B. Each opens third-party tested products, matched to the dose above where we can.
- Grade B
We earn from purchases made in our Fullscript store, and links to Fullscript, iHerb or Thorne carry our referral, so we may earn a commission at no extra cost to you. Grades come from the research and never change based on what we earn. Full disclosure
How this protocol works
In plain language
Bone is living tissue that constantly remodels—osteoclasts break down old bone while osteoblasts build new bone. This protocol supports both the mineral and organic components of bone.
- Vitamin D3 is essential—without adequate D, you absorb only 10-15% of dietary calcium. Most people need 2000-4000 IU daily to reach optimal blood levels (40-60 ng/mL).
- Vitamin K2 works synergistically with D. It activates osteocalcin, a protein that binds calcium and incorporates it into bone. Without K2, calcium may deposit in arteries instead of bones.
- Calcium provides the raw material for bone. Citrate form is preferred—it's better absorbed and doesn't require stomach acid (important for older adults).
- Magnesium is required to convert vitamin D to its active form and is itself a component of bone mineral.
- Collagen peptides support the organic matrix that gives bone its flexibility and resistance to fracture.
- Boron and silicon are trace minerals involved in bone metabolism that many diets lack.
Expected timeline: Bone is slow to change—expect DEXA improvements over 12-24 months. Reduced fracture risk may occur sooner through improved bone quality.