Menopause Supplements for Bone Health

Key Nutrients for Bone Health in Menopause

1. Calcium

• Role: The cornerstone of bone structure, calcium is vital for bone density and strength.

• Why Supplement? As dietary intake often falls short and absorption decreases with age, calcium supplements are frequently recommended for menopausal and postmenopausal women 2,3,4,6,8.

• Evidence: Studies show calcium supplementation can slow bone loss and reduce fracture risk in postmenopausal women, especially when combined with vitamin D 6,8,9.

2. Vitamin D

• Role: Vitamin D enhances calcium absorption in the gut and is crucial for bone mineralization.

• Why Supplement? Deficiency is common, especially with less sun exposure. Without enough vitamin D, even high calcium intake won’t protect against bone loss389.

• Evidence: Supplementing with vitamin D helps maintain bone strength and reduce fracture risk389.

3. Magnesium

• Role: Magnesium supports bone structure and is involved in converting vitamin D to its active form.

• Why Supplement? Magnesium deficiency is linked to lower bone density and is common in midlife women 2,4,8,9.

4. Vitamin K

• Role: Vitamin K is essential for bone protein synthesis and helps bind calcium to the bone matrix.

• Why Supplement? Low vitamin K levels are associated with increased fracture risk. Supplements may help maintain bone health 8.

5. Zinc

• Role: Zinc aids in bone tissue renewal and mineralization.

• Why Supplement? Zinc is often included in menopause bone health formulas for its synergistic effects with calcium and magnesium 4,9.

Phytoestrogens and Botanicals: Do They Help?

Soy Isoflavones

• What are they? Plant compounds that mimic some effects of estrogen in the body.

• Bone Benefits: Clinical trials and meta-analyses suggest soy isoflavones can slow bone loss and may help maintain bone mineral density (BMD) in postmenopausal women57.

• Limitations: Effects are generally modest and may vary by dose, form, and individual factors. They are best used as part of a comprehensive approach57.

Red Clover Extract

• What is it? Another phytoestrogen source studied for bone health.

• Bone Benefits: Some studies show red clover isoflavones may help maintain BMD, especially when combined with calcium, magnesium, and vitamin D5.

Top-Rated Menopause Bone Health Supplements

1. Menopace Calcium

• What it is: The UK’s most trusted menopause supplement, Menopace Calcium combines calcium, magnesium, vitamin D, zinc, and soya isoflavones for comprehensive bone and hormonal support49.

• Benefits:

  • 700mg calcium per serving

  • 10µg vitamin D

  • Magnesium and zinc for bone and hormonal balance

  • Soya isoflavones for additional support

  • No drugs or hormones

2. MenoSoothe

• What it is: A modern, clean-label menopause supplement designed to complement a healthy lifestyle. MenoSoothe features bioavailable botanicals and essential nutrients, including magnesium and vitamin B6, which support bone and overall health.

• Benefits:

  • Plant-based, hormone-free formula

  • Gentle on digestion

  • Supports bone, mood, and energy

  • Easy to use as a breakfast drink

Tip: For optimal bone health, consider pairing MenoSoothe with a dedicated calcium and vitamin D supplement if your dietary intake is low.

Lifestyle Tips for Stronger Bones

• Weight-bearing Exercise: Activities like walking, dancing, and resistance training stimulate bone formation3.

• Balanced Diet: Include dairy, leafy greens, nuts, seeds, and oily fish for natural sources of calcium, magnesium, and vitamin D3.

• Limit Caffeine and Alcohol: Both can decrease bone density if consumed in excess.

• Quit Smoking: Smoking speeds up bone loss.