The Bone Health Starter Kit: What to Buy, What to Track, and What to Ask Your Doctor

You’ve read the research. You know your 40s are the critical window for bone density. You want to take action.

Here’s exactly what to do.

Step 1: Get a Baseline DEXA Scan

Before you do anything else, know where you stand. A DEXA scan takes about 10 minutes, is non-invasive, and gives you a T-score that tells you your bone density relative to peak bone mass.

Ask your doctor to order one. If they won’t, you can often self-pay at radiology centers for $50-150.

Prenuvo’s comprehensive body scan includes bone density assessment — worth considering if you want a complete picture of your health at the same time.

Step 2: Start Resistance Training

No supplement replaces mechanical load. Compound movements — squats, deadlifts, hip hinges, rows, overhead presses — signal your body to build and maintain bone.

If you’re new to lifting, start with a trainer or a structured beginner program. The investment pays for itself.

Starting Strength on Amazon → — the gold standard beginner strength training book
The New Rules of Lifting for Women on Amazon → — specifically designed for women

Step 3: Build the Supplement Stack

Vitamin D3 + K2 — get your level tested first. Target 50-80 ng/mL. Most people need 2,000-5,000 IU/day to achieve this.
Vitamin D3 + K2 on Amazon →
Magnesium Glycinate — required for calcium metabolism and bone formation. 300-400mg before bed.
Magnesium Glycinate on Amazon →
Creatine Monohydrate — 3-5g/day. Stanford research shows creatine + resistance training increases bone mineral density in women. Also preserves muscle and supports cognitive function.
Creatine Monohydrate on Amazon →
HMB — 3g/day. Reduces muscle protein breakdown. Preserves lean mass during menopause. Particularly valuable if you’re on a GLP-1 or can’t yet train at high intensity.
HMB on Amazon →
Collagen Peptides — Type I collagen for bone matrix support. Take with Vitamin C.
Collagen Peptides on Amazon →
For professional-grade versions of all of the above: Fullscript offers practitioner-quality supplements at a discount — the same brands integrative physicians use.

Step 4: What to Ask Your Doctor

• Can you order a DEXA scan? What’s my T-score?
• What is my Vitamin D level? (Request 25-OH Vitamin D test)
• Am I a candidate for HRT? (Estrogen is the most powerful bone-protective intervention available for perimenopausal women)
• Do I have any other risk factors for osteoporosis I should know about?

Step 5: Track Your Progress

Retest your DEXA scan every 1-2 years to see if your intervention is working. Track your strength progress in the gym — getting stronger is a proxy for bone adaptation. The Oura Ring tracks recovery and HRV — useful for ensuring your training isn’t outpacing your recovery.

Shop Oura Ring 4 → (affiliate)
Related reading:

• The Bone Density Crisis Nobody Talks About Until It’s Too Late
• The Supplement Conversation Every Woman in Her 40s Should Be Having
• GLP-1s: What Every Woman Should Know (if you’re on a GLP-1, bone health is especially critical)

Book a Consultation — $500 →

The information in this post is for educational purposes only and does not constitute medical advice. Please consult a qualified physician for guidance specific to your situation. Some links are affiliate links — see our full Affiliate Disclosure.