NutriGuide logoNutriGuide
Stacks
Sign in
Back to stacks
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)
B

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
  • Kidney stone risk with high intakes
  • Drug interactions (levothyroxine, bisphosphonates — separate dosing)
Sources
Vitamin D3
B

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

Adjuncts

Resistance training + adequate dietary protein
B

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

Sources

Not recommended

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

Monitoring

  • 25(OH)D every 3–6 months if supplementing
  • Dietary Ca intake check
  • DXA per clinical indications

General sources