Bone Health Supplements: Memory and Focus Guide

Bone Health Supplements: Memory and Focus Guide

Your 60s can be an important time to focus on bone health. While changes to bone density are a natural part of ageing, everyday habits, including staying active, eating a balanced diet and maintaining adequate intake of key nutrients, can help support healthy bones throughout later life.

Nutrition is one piece of the puzzle. Calcium and vitamin D are well recognised for their role in maintaining normal bone health, while other nutrients such as vitamin K2 and magnesium are increasingly discussed as part of a broader bone health strategy.

Understanding how these nutrients work alongside lifestyle factors can help you make informed decisions about supporting your long-term wellbeing.

Bone is living tissue that is constantly being renewed, but the balance between building and breaking down bone changes with age. As we get older, bone renewal naturally slows, making it more important to maintain healthy lifestyle habits that support normal bone health.

For women, this process often accelerates after menopause as hormonal changes influence bone maintenance. Men also experience gradual changes in bone density with age.

Although these changes are a normal part of ageing, paying attention to nutrition, physical activity and regular health checks can help support bone health over the years.

Calcium is one of the body's most abundant minerals and is essential for maintaining normal bones and teeth. Because the body cannot produce calcium on its own, it needs to be obtained through food or, where appropriate, supplementation.

Dairy foods, calcium-fortified plant-based alternatives, canned fish with edible bones and leafy green vegetables are all valuable dietary sources.

If dietary intake is lower than recommended, some people choose a calcium supplement to help meet their daily nutritional needs. Supplements are intended to complement, not replace, a varied and balanced diet.

Vitamin D plays an important role in helping the body absorb and utilise calcium. Maintaining adequate vitamin D status supports the body's ability to make effective use of the calcium consumed through food and supplements.

As people age, the skin becomes less efficient at producing vitamin D from sunlight, and many older adults spend less time outdoors than they did earlier in life.

Including vitamin D-rich foods, sensible sun exposure in line with Australian health advice, and supplementation where appropriate can help support healthy vitamin D levels.

Vitamin K2 has become an increasingly discussed nutrient in conversations about bone health. It contributes to normal bone maintenance through its involvement in processes related to bone metabolism and is often included alongside calcium and vitamin D in bone health formulations.

While calcium and vitamin D remain the primary nutrients associated with bone health, vitamin K2 is considered an emerging complementary nutrient.

As understanding of its role continues to develop, many people choose products that combine multiple nutrients to support overall bone health.

Nutrition is only one part of maintaining healthy bones. Regular weight-bearing activities such as walking, dancing or climbing stairs, together with resistance exercises like strength training, help support bone and muscle health as part of an active lifestyle.

Other everyday habits also contribute to long-term wellbeing. Eating a varied diet, maintaining a healthy body weight, avoiding smoking, limiting excessive alcohol intake and reducing the risk of falls all play a role in supporting healthy ageing. Supplements work best as part of this broader approach rather than as a standalone solution.

Because changes in bone density often occur gradually and without obvious symptoms, it's not always possible to know your bone health status based on how you feel.

If you have risk factors such as advancing age, menopause, a family history of osteoporosis, low body weight or certain long-term medications, it's worth discussing your bone health with your GP.

Your doctor may recommend a bone density scan (DEXA scan) if it is appropriate for your individual circumstances. This assessment helps build a clearer picture of bone health and can guide personalised advice about nutrition, physical activity and other management strategies where needed.

When selecting a bone health supplement, look for products that contain nutrients with established roles in supporting bone health, such as calcium and vitamin D. Some formulations also include vitamin K2 or magnesium as complementary ingredients.

Choosing a TGA-listed product and following the label directions can help ensure you're using the supplement appropriately.

It's also important to remember that nutritional needs vary between individuals. Factors such as age, sex, dietary intake, existing health conditions and medicines may influence which nutrients are appropriate for you.

If you're unsure whether supplementation is suitable, your GP or pharmacist can provide personalised advice based on your circumstances.

Why does bone health become more important in your 60s?

Bone density naturally declines with age, and the rate accelerates for women after menopause due to falling oestrogen levels, which plays a protective role in bone maintenance. Men also lose bone density with age, though generally more gradually. Throughout early and later life stages it's important to consider bone supportive nutrition and lifestyle habits 

How much calcium do I need in my 60s?

Recommended calcium intakes vary according to age and sex, with higher requirements for women after menopause. Dairy foods, calcium-fortified plant-based alternatives, leafy green vegetables and canned fish with edible bones are useful dietary sources. If you're not meeting your needs through food alone, speak with your healthcare professional about whether supplementation may be appropriate.

Why do I need vitamin D as well as calcium?

Vitamin D helps the body absorb and utilise calcium effectively. Maintaining adequate vitamin D status supports the body's normal use of calcium for bone health. Because vitamin D production in the skin naturally becomes less efficient with age, it's important to consider dietary intake, sensible sun exposure and supplementation where appropriate.

What is vitamin K2 and does it help bone health?

Vitamin K2 is a nutrient involved in normal bone metabolism and is increasingly included in bone health supplements alongside calcium and vitamin D. While it is an area of growing interest, calcium and vitamin D remain the primary nutrients associated with maintaining healthy bones.

Can exercise really make a difference to bone density?

Regular weight-bearing and resistance-based exercise supports bone and muscle health as part of a healthy lifestyle. Activities such as brisk walking, stair climbing and strength training can be valuable additions to a balanced nutrition plan and overall healthy ageing routine.

How do I know if I'm at risk of osteoporosis?

Factors that may increase the likelihood of osteoporosis include increasing age, being post-menopausal, having a family history of osteoporosis, low body weight, smoking, low calcium or vitamin D intake, and some long-term medications. If you have concerns about your bone health, speak with your GP, who can determine whether a bone density (DEXA) scan is appropriate for you.

What should I look for in a bone health supplement?

Look for a TGA-listed supplement containing nutrients commonly associated with bone health, such as calcium and vitamin D. Some products also include complementary nutrients such as vitamin K2 or magnesium. Following the product directions and discussing your individual needs with your GP or pharmacist can help you choose an option that's appropriate for you.

Can men get osteoporosis too?

Yes. Although osteoporosis is more commonly associated with women after menopause, men can also develop osteoporosis as they age. Bone health is important for everyone, and maintaining healthy lifestyle habits, eating a balanced diet and discussing any concerns with your GP can help support healthy bones throughout later life.