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Bones after 50: vitamin D, calcium and K2
The short answer
For bone maintenance after 50, three nutrients do the core work: vitamin D, calcium and vitamin K2. Vitamin D helps your body absorb calcium, calcium is needed for the maintenance of normal bones, and K2 also contributes to keeping bones normal. The first move is food, because most people can meet the 700 mg daily calcium reference intake from their diet, with vitamin D as the supplement that helps across the UK. Staying active matters as much as any of it.
- Vitamin D contributes to the maintenance of normal bones and helps you absorb calcium.
- Calcium is needed for the maintenance of normal bones. The UK reference intake is 700 mg a day.
- Vitamin K2 also contributes to the maintenance of normal bones.
- Get calcium from food first, and stay active. A supplement fills the gap.
How bone maintenance works
Bone is living tissue that is maintained throughout life. Calcium is the mineral your body uses to keep bones normal, and vitamin D is what lets you absorb that calcium in the first place. Vitamin K2 plays a part in how the body handles calcium in bone. The three work together: vitamin D lets you absorb calcium, calcium maintains the bone, and K2 helps the body use it. That is why bone products tend to combine all three.
Vitamin D and calcium
| Nutrient | Authorised role | UK intake |
|---|---|---|
| Vitamin D | Maintenance of normal bones; normal absorption of calcium | 10 µg/day, especially autumn and winter |
| Calcium | Maintenance of normal bones and teeth | 700 mg/day |
| Vitamin K2 | Maintenance of normal bones | No separate UK RNI |
Vitamin D is the one nearly everyone in the UK should consider, and its bone role is one reason. Calcium is best met from food, dairy, fortified plant drinks, tinned fish with bones, leafy greens and pulses, and most people can reach 700 mg that way. If your diet is short, that is where a supplement helps. Our vitamin D guide covers the dose.
Where K2 fits
Vitamin K2 is the less familiar member of the trio. Its authorised role is the maintenance of normal bones, and it is often paired with vitamin D for that reason, since the two support bone from different angles. If bones are your main reason for supplementing, a vitamin D and K2 combination is a sensible pick. Our K2 guide explains the form and the pairing.
Food first, then a supplement
The sensible order is food and activity first. Weight-bearing movement, walking and resistance work, helps keep bone healthy, at no cost. Then vitamin D as the reliable supplement, and calcium or a bone formula if your diet falls short of 700 mg. Our Bone Strength formula combines plant-source calcium with vitamin D, K2, magnesium and vitamin C for its role in normal collagen formation for bones, which is a convenient way to bring the trio together.
FAQ
Questions people ask
What vitamins are best for bones after 50?
Vitamin D, calcium and vitamin K2 do the core work. Vitamin D is the one nearly everyone in the UK should consider.
Is calcium enough on its own for bones?
Calcium needs vitamin D to be absorbed, so the two go together. K2 is often added for its bone role.
How much calcium do I need after 50?
The UK reference intake is 700 mg a day, and most people can meet it from food.
Does vitamin K2 help bones?
Its authorised role is the maintenance of normal bones, which is why it is often paired with vitamin D.
Keep reading
Related guides
Read the guide →Vitamin B12 and absorption with ageWhy B12 absorption from food declines with age, how food-bound and free B12 differ, who is most at risk, and how much you need.
Read the guide →
The NATURELO nutrition team
Reviewed by Milan Shah, Certificate in Plant-Based Nutrition, T. Colin Campbell Center for Nutrition Studies (eCornell).
This guide is general information, not a substitute for advice from your GP, midwife or pharmacist.
