Golfers’ Elbow: Causes, Symptoms, Treatment, and Recovery
Dr Sameer Jain
January 13, 2026
The skeletal framework of our body is made up of bones, which provide structure, support, and protection for vital organs. Working together with muscles, ligaments, tendons, and other connective tissues, healthy bones enable smooth and controlled movement. Strong bones, supported by well-functioning muscles, are also essential for maintaining good posture and overall structural integrity throughout life. With our natural ageing process, our bones lose their strength and density, thus weakening them and making them prone to fractures, falls and conditions like osteoporosis. Good bone health is very important for an active, strong and pain-free life. Â Bone health supplements play a major role in supporting skeletal strength, especially when a nutrient-rich diet is also followed with an active lifestyle.
While maintaining good bone health requires a lifelong commitment with a proactive approach to nutrition and several other factors, bone health supplements go hand in hand to ensure that your body has all the necessary nutrients to go through the repair and reinforce process. Inside your bone occurs a natural process called bone remodelling. This means that your old, brittle  bone tissue is removed or resorbed and gets replaced by a new bone tissue. When the body lacks an optimal environment for bone rebuilding, such as adequate nutritional support, hormonal regulation, and mechanical loading, the quality and balance of the new bone tissue can be compromised. As a result, abnormal stress may be placed on surrounding tissues and joints, increasing the risk of joint pain, inflammation, and reduced mobility.
Your bones are living tissues. Throughout your life, they constantly go through the process of remodelling. Your bone mass is at its peak in your late 20s or early 30s, and after this age, the ratio of breakdown outpaces that of bone formation. You are at a risk of higher bone loss if you are:
Left unaddressed, bone loss can progress to osteopenia or osteoporosis, increasing fracture risk and impacting quality of life.
 A healthy and long-term strength of your skeleton and bones relies heavily on the consistent availability of required minerals and vitamins. Studies show that bone health supplements, especially Calcium and Vitamin d supplement, when taken regularly, can make your bones stronger and denser, during the process of remodelling.
The modern lifestyle has drastically changed eating habits, living conditions and lifestyles of people. The role of nutrients for bone health supplied through these supplements is multifold:
The first step in maintaining strong bones and overall structural integrity is understanding which nutrients are essential for optimal bone health. With a deeper understanding of these nutrients and their role in bone health, you can choose the right targeted bone health supplements or a combination of the best supplements for bone health.
The primary bone nutrients required to enhance the mechanical strength of your bone tissue are listed below:
Some of these nutrients have a direct relationship, and a deficiency of one can influence the absorption and levels of some other nutrients. Alongside bone health supplements, key nutrient-rich foods for bone health serve as a preventative measure against the onset of debilitating bone conditions.
Calcium and vitamin D both work together to maintain bone structure. Calcium makes the main framework, while Vitamin D enhances its absorption in the gut. Individuals with vitamin D deficiency can take a vitamin D supplement to rapidly improve calcium absorption and reduce the risk of fracture.
Vitamin D for Deficiency and Bone Support
The recommended intake of Vitamin D as per age is:
The intake also varies with the blood levels of Vitamin D, and your physician may best advice you on the needed dose. Vitamin D is a fat-soluble vitamin. To enhance its absorption, it is better to take it with nuts, eggs, milk or a fat-based meal. Additionally, taking Vitamin D3 (cholecalciferol), rather than D2, has been proven to be more effective at raising blood levels.
For individuals experiencing shoulder pain or neck pain, the single most important vitamin for bone health is Vitamin D. Taking adequate Calcium and vitamin D, often helps to strengthen bones and reduce discomfort associated with multiple joint pain.
Absorption Hack: Take vitamin D with a fat-containing meal (like avocado or nuts) to increase absorption by up to 50%.
Calcium is the primary building block of bones. It is not produced in your body. If you take a diet low in Calcium or do not consume enough Calcium, the body fulfils the requirements of Calcium for your heart and muscles by borrowing the Calcium from your bones. As a result, over time, this can lead to weakened bones.Calcium through supplements is consumed in the form of:
Calcium supplement daily requirements range for most adults from 1000 to 1200 mg. They should be paired with vitamin D. It is recommended to keep the daily requirements of Calcium through supplements and foods high in Calcium, within limits, as overconsumption can lead to the development of kidney stones.
Absorption Hack: Avoid taking your calcium vitamin D supplement at the same time as a high-fibre meal or iron supplements, as these can interfere with absorption.
Calcium plays a vital role in supporting strong bones, teeth, muscles, and nerve function. Women, as they age, are at a higher risk of bone loss, especially after menopause. Calcium supplements for bone health, along with dietary intake through foods such as dairy products, leafy greens, and fortified foods, can help replenish deficiencies and support overall bone strength. Taking supplements that contain vitamin D and vitamin K2 along with calcium supports bone remodeling and may help slow bone loss, reducing the risk of certain bone-related complications. After menopause, this may be particularly beneficial, as bone loss can increase the likelihood of compression-related spinal changes that contribute to lower back pain.
Vitamin K2 plays a key role in directing calcium into the bones rather than allowing it to accumulate in other tissues. Bone supplements that contain vitamin K2 may help reduce calcium buildup in the arteries by directing calcium toward the bones. Vitamin K2 activates osteocalcin, which is a protein needed to bind calcium to the bone matrix.
Typically, an adult requires 90 to 120 MCG daily. The MK-7 form of Vitamin K2 stays in the body longer and is more effective than other forms. It is also a fat-soluble vitamin. Therefore, it is recommended to consume it with a fat-based meal to enhance its absorption. Along with supplements, foods rich in vitamin K2 include fermented foods, egg yolks, and cheese.
Apart from calcium and vitamin K2, Magnesium is also an important component of bone matrix. Roughly 60% of the body’s Magnesium is stored in the skeleton. Bone health supplements that include Magnesium help to convert vitamin D into its active form. This further facilitates the absorption of calcium into the bones. Magnesium also works as a stimulator for the hormone calcitonin, which is responsible for bringing calcium back into bone and preserving its structure. These functions make Magnesium an essential bone strength supplement to maintain the density of bone and overall health.
Adults usually require 310–420 mg of Magnesium, while this can vary for pregnant women. Magnesium Glycinate is the most consumed form of Magnesium that also helps to relax muscles and ease tension, especially in those with neck pain.
Lifestyle tip: Include magnesium-rich foods like leafy greens, nuts, seeds, and whole grains, or consider a bone support supplement that combines Magnesium with other essential nutrients.
In the synthesis of bone matrix proteins, Zinc works as a cofactor for an enzyme that regulates it. It doesn’t just aid your immunity; it also acts as a building block for your skeletal system. Zinc does this by supporting the osteoblast activity and inhibiting the osteoclasts. If you are taking Zinc as a supplement, you need to remember a few things:
Boron primarily works to enhance the half-life of vitamin D and estrogen in the body. Although it is a trace mineral and is water-soluble. Your body cannot produce it on its own, and supplements must be taken if intake through food is not sufficient. Boron helps to maintain bone density, especially in post-menopausal women.
The optimal dosage for Boron is 3 mg to 6 mg daily. When taken with Vitamin D and Magnesium, Boron helps to keep them in your body for longer and enhance effectiveness.
While Calcium gives the concrete strength to your bones, Collagen gives tensile strength. Bones are composed of approximately 30% organic material, and about 90% of this organic component is type I collagen. Imagine if your bone is without Collagen, your bones become stiff and brittle and can be prone to easy breaking. Collagen improves the shock-absorbing capacity of your bones.
Collagen can be remembered as one of the best bone density supplements. Inside the bones, it serves as a framework on which minerals like Calcium are deposited.
Your body can produce Collagen till age 20. After that, the production drops by 1% each year. The joint stiffness and fine lines on your face that you typically experience in your 30s and 40s are due to a decline in Collagen synthesis in your body.
The decline is even higher for menopausal women, i.e. 30 % in the first 5 years of menopause. In choosing the right supplements, opt for hydrolyzed types. Also, take Vitamin C with Collagen supplements, as without Vitamin C, your body cannot synthesize Collagen. Types I and III are best for skin, hair, and nails, while Type II is better for joint cartilage. Apart from age, a diet high in sugar, smoking and UV exposure also affects the levels of Collagen. Eating supplements on an empty stomach gives you the best results.
In supplements Silicon is often found as silica. It is a major nutrient needed in the early stages of bone formation. In the area of high calcification, its concentrations are higher. Therefore, it is right to say that Silicon is vital for starting the process of bone building. Â It works in connection with Magnesium and Calcium and makes sure the bone is not only hard but strong within. Silicon also supports the synthesis of Type I Collagen.
After fractures, injuries or sprains, it can act as a catalyst to boost the mineralization process and speed bone repair.
Oats, brown rice, and green beans are exceptionally high in silica.
Omega-3 fatty acids are usually considered a supplement for heart health, but they also support your bone health. Chronic inflammation can trigger osteoclast activity, and Omega-3 fatty acids play an integral part in reducing the production of inflammatory markers. Including these healthy fats in your diet as a supplement can lead to a significant improvement in bone mineral density over time and prevent chronic joint pain associated with inflammation.
Omega -3 fatty acids inhibit the production of pro-inflammatory cytokines that cause bone resorption. They also improve the absorption of calcium from the gut.
The best time to take it is usually with healthy fats. While there is no specific dosage, the intake in adults varies depending on whether you are taking them as part of maintaining health or recovering from an injury. Usually, a dose of 250–500 mg of combined EPA and DHA per day is enough for the general population. Higher doses are recommended (under medical supervision) in cases of chronic inflammation.
The key types of Omega-3 include:
Plant-based protein supplements are excellent for individuals who opt for a vegan source of protein. Pea protein, Soy Protein, Rice & Hemp Protein are some of them.
A general rule of thumb is to take roughly 0.8g to 1.2g of protein per kg of body weight. The best time to take protein is at breakfast or post-workout, but incorporating the recommended amount can be divided into meals throughout the day. In summary, protein plays a critical role in bone strength. Without adequate protein intake, bone health supplements alone may be less effective, as the body may compensate by breaking down its own tissues to meet amino acid needs.
Bone remodelling is a slow process, and bone supplements usually work gradually to build your bone density over time. Depending on your deficiency levels, age, diet and lifestyle, with continuous use of bone health supplements, improvement may be seen within a time span of a few weeks to three months. Measurable improvements in bone strength or density are usually seen in typically six to 12 months of continuous use.
Bone health supplements are usually safe, but some of them can interact with your prescription medications by either reducing the effectiveness of the drug or creating other side effects. It is recommended to space your supplements at least two to four hours apart from your prescription to avoid any interactions, and also take advice from your physician on how and when to take your bone and supplements to enhance efficacy.
There is no single best time of day to take bone health supplements. Calcium supplements should be divided into smaller doses and taken with meals for better absorption. Vitamins D and K are absorbed best with fat-containing meals and are best taken in the morning or afternoon. Magnesium is preferably taken in the evening, as it supports restful sleep.
The connection between bone health supplements and fracture prevention depends on your stage of life. They play a role as a shield against injuries and improve bone health in your young age. As you age, they work to preserve the density and the strength of the bone. They do not directly promise to help prevent fractures from falls, but they can play their part in strengthening the skeletal framework and preventing the impact of injuries on bones. And ensure that if a fall occurs, the bone is strong enough to absorb the shock and does not break with fractures.
