Why Your 30s Are the Time to Start Thinking About Bone Health
Here’s the short version: you build most of your bone mass by late teens and early 20s, with a peak around age 30. After that, bone remodelling shifts from building to sustaining, and—very gradually—toward loss. Translation: maintenance mode kicks in.
Before you spiral, remember: bone turnover is normal. Your skeleton is living tissue, constantly breaking down and rebuilding. But you’re not powerless! You can absolutely influence the curve.
Your job in your 30s is to give it the raw materials and signals it needs to keep that remodelling efficient. That’s where movement, food, and an innovative supplement routine come in.
So we’ve talked about your bones shifting into maintenance mode, but we haven’t dug into what actually keeps that process going strong.
You probably know about calcium being good for our bones since it’s been drilled into us since we were little kids. But here’s the catch: calcium on its own doesn’t guarantee stronger bones. Your body needs the right conditions to absorb it and the right signals to use it effectively. Say hello to Vitamin D3 and Vitamin K2.
Vitamin D3 and K2 Combination Benefits
Most people have at least heard of Vitamin D, usually linked to getting enough sun. When it comes to bone health, D3 is the preferred form—it helps your body absorb calcium more effectively from the foods you eat. Without adequate D3, much of the calcium in your diet may go unutilized.
Then comes Vitamin K2. K2 activates the proteins that guide calcium to the right spots (your bones and teeth) while keeping it out of places where it shouldn’t be.
Together, D3 and K2 form a kind of support team: one promotes absorption, the other handles placement. On their own, they’re useful. Paired up, they’re the duo your bones have been waiting for, especially as your body goes into bone maintenance mode in your 30s.
Your 20s are about figuring it all out, and your 30s are for getting serious about the stuff that matters, including your health. Adding supplements to your routine isn’t just smart, it’s self-care. Think of it as investing in your future—stronger bones, more energy, and less “oops, why did that hurt?” moments.
The trick? Make it easy. If you’re a scroll-in-bed kind of person (no judgment), store your supplements in your nightstand drawer. If your mornings start at the coffee machine, you might try putting your D3 + K2 on your kitchen counter so they’re impossible to miss.
Here are some of our best bone-supporting supplements*:
Sports Research Vitamin D3 + K2 (MK-7)
Sports Research D3 + K2 puts both vitamins in one easy Plantgel™ capsule. Simply take it with food. Bone support doesn't get much simpler than that!*
Add-on power: Sports Research Magnesium + Vegan Omega-3
Think of Magnesium as Vitamin D's sidekick—without it, your D3 isn’t as potent.* We have you covered with options like Magnesium Glycinate, Magnesium Oxide, or Magnesium L-Threonate.
Omega-3s do it all! They’re great for heart and bone health, helping support calcium absorption.* They also support cognitive health and memory when taking two servings. Our Vegan Omega-3 gets the good stuff straight from algae, without the need to utilize traditional fish sources.
Supplements are fantastic, but your bones also love a little lifestyle TLC. The best part? Taking care of them can be fun.
Move Your Body: Resistance training like squats, push-ups, or lifting weights keeps your bones strong. Even power walks and pilates count.
Eat Smart: Everything’s okay in moderation, but it’s time for frozen pizzas and packet ramen to take a back seat. Protein, leafy greens, nuts, and seeds help build a strong bone baseline.
Mind Your Habits: Smoking and heavy alcohol can weaken bones. If you’re serious about your health, now’s the time to start cutting back.
Your bones will thank you. Little habit changes now mean a stronger, more resilient you in the future.
We know it's easy to put this stuff on the back burner when you're juggling everything else. But here's the thing: building strong bones now is the key to lifelong success. The research is clear: D3 and K2 work better together, and your bones will thank you for starting this decade instead of waiting until later.*
At Sports Research, we've made it simple. One capsule, designed to fit into whatever routine you've got going. Your future self is counting on the choices you make today. Why not make this one of them?
When's the best time to take Vitamin D3 + K2?
With food, any time of day that works for you—the fat in your meal helps with absorption.
How much K2 should I take with D3?
Most research points to 100mcg of K2 paired with 62.5–125mcg of D3. When in doubt, check with your healthcare provider.
What's the difference between Vitamin K1 and K2?
K1 is the version you mostly get from leafy greens, supporting general well-being. K2 is the bone and heart health expert. They're related, but K2 is the one that will do the most for your bones.*
What are the best bone health supplements for women?
Regardless of gender, the power duo is D3 + K2. Women specifically may also benefit from our Sports Research Daily Women's Probiotic, formulated for female gut health.*
* These statements have not been evaluated by the Food and Drug Administration. Products are not intended to diagnose, treat, cure or prevent any disease.
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