As men and women age, they can experience a loss of bone mass as well as normal wear and tear on the joints. Small preventive measures can help to protect joints and keep bones strong - consider the following supplements:

1. Calcium. People who don't get enough calcium may lose bone mass faster and fracture bones more easily. Taking half as much magnesium with supplemental calcium will help offset any constipating effects. I recommend women supplement with 500 to 700 mg of calcium citrate in two divided doses taken with meals for a total of 1,000-1,200 mg from all sources (including diet); most men do not need calcium supplements, but should instead get 500-600 mg per day through diet.
2. Vitamin D. It facilitates the absorption of calcium, helping to support healthy and strong bones. It also promotes bone mineralization. Get regular sun exposure (about 20-30 minutes a day is adequate), and take 2,000 IU of vitamin D per day - look for supplements that provide D3 (cholecalciferol) rather than D2 (ergocalciferol).
3. Vitamin K. It helps activate certain proteins that are involved in the structuring of bone mass. Low intake of vitamin K has been linked to low bone density. You can get adequate amounts of vitamin K through a diet rich in leafy greens, such as Swiss chard, kale, parsley, spinach, broccoli, cauliflower and Brussels sprouts.

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