which vitamins and minerals are necessary for building strong healthy bones

The top 4 vitamins and supplements for supporting bone density and health

1. Calcium: the building block of bone health. It is recommended that women consume 1,000-1,200 mg of calcium per day through a combination of food and, if needed, supplements.
2. Vitamin D: Calcium’s trusted companion. Vitamin D plays a crucial role in bone health — think of it as the Gayle to calcium’s Oprah. ...
3. Magnesium: the unsung hero. ...

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Full Answer

What foods are good for strong bones?

Natural Foods for Strong Bones

• Calcium. Adults need 700mg of calcium a day. ...
• Eat Lots of Vegetables. ...
• Dairy Can Be an Excellent Source of Bone-Building Calcium. ...
• Beans (Legumes) While beans contain calcium, magnesium, fiber and other nutrients, they are also high in substances called phytates.
• Meat and Other High Protein Foods. ...
• Salty Foods. ...
• Parmesan Cheese. ...
• Rhubarb. ...
• Figs. ...
• Spinach. ...

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What is the best supplement for strong bones?

Best Supplements for Preventing Bone Loss, Say Dietitians

• Calcium. Let's dive into the nutrient most associated with bone health first. ...
• Magnesium. Magnesium helps to maintain a healthy balance between osteoblasts and osteoclasts—cells that build up and break down the bones, respectively.
• Vitamin C. ...
• Soy Isoflavones. ...
• Vitamin D. ...
• Vitamin K. ...

Which vitamin strengthens the bones?

Vitamin D has many important jobs in your body. It keeps your bones strong by helping your body absorb calcium and phosphorus, key minerals for bone health. Your muscles use it to move, and nerves need it to carry messages throughout your body.

Which are minerals needed in the diet for strong bones?

Which Two Minerals Make Bones Strong?

• Calcium. Calcium is crucial for strong bones. ...
• Phosphorus. The main function of phosphorus is to make bones and teeth strong, according to Medline Plus, a service of the U.S. ...
• Other Nutrients. In addition to phosphorus, the body needs the mineral magnesium and vitamins D and K for calcium to be absorbed and used.
• Other Considerations for Bone Health. ...

Why is vitamin C important for bone health?

What foods contain vitamin A?

What vitamins are needed for bone health?

Why is my vitamin C level low?

Where is vitamin A found?

What happens if you have a gastric bypass?

Does vitamin K help bone density?

See 2 more

What vitamins and minerals are good for strong bones?

You need sufficient calcium to keep your bones healthy and vitamin D to help your body absorb calcium. Poor bone health can cause conditions such as rickets and osteoporosis and increase the risk of breaking a bone from a fall later in life.

Which mineral is best for building strong bones?

Calcium is the healthy bone mineral. About 99 percent of the Calcium in the body is stored in the bones and teeth. It is the mineral that makes them hard and strong. The remaining 1 percent is needed for many activities that help keep the body functioning normally.

Which vitamin is most important for building strong bones?

Vitamin D and vitamin K are extremely important for building strong bones. Vitamin D plays several roles in bone health, including helping your body absorb calcium.

What minerals are good for your bones?

Minerals for Bone HealthBoron. Getting low amounts of boron might also lower bone strength. ... Copper. Copper is a mineral that you need to stay healthy. ... Iron. Iron is a co-factor for the enzymes involved in collagen synthesis. ... Magnesium. ... Phosphorus. ... Potassium. ... Zinc.

What two minerals are in bone?

Several dietary minerals contribute to bone strength, but calcium and phosphorus are the most important minerals for strong bones. About 99 percent of the calcium and 85 percent of the phosphorus in the body is found in the bones and teeth, according to the University of Maryland Medical Center.

What is best for strong bones?

Include plenty of calcium in your diet. Good sources of calcium include dairy products, almonds, broccoli, kale, canned salmon with bones, sardines and soy products, such as tofu. If you find it difficult to get enough calcium from your diet, ask your doctor about supplements.

What 2 vitamins are needed to build strong bones?

The health and strength of our bones rely on a balanced diet and a steady stream of nutrients — most importantly, calcium and Vitamin D. Calcium is a mineral that people need to build and maintain strong bones and teeth.

What three major minerals affect bone health?

Some essential nutrients for bone health are readily available in the typical American diet. These include zinc, manganese, and copper. These nutrients are usually consumed in amounts that meet or exceed the recommended dietary allowance, so they should not need supplementation unless a disease state is present.

What minerals harden bones?

Made mostly of collagen, bone is living, growing tissue. Collagen is a protein that provides a soft framework, and calcium phosphate is a mineral that adds strength and hardens the framework. This combination of collagen and calcium makes bone strong and flexible enough to withstand stress.

Which two minerals are the most abundant minerals in bone?

Phosphorus, along with calcium, is essential for calcification of bones (85% of body phosphorus is located in the skeleton).

Is vitamin B good for bones?

This study suggests adequate vitamin B12 intake is important for maintaining bone mineral density. Animal protein foods, such as fish, liver, beef, pork, milk and cheese are good sources of vitamin B12.

What is vitamin D good for?

It is a fat-soluble vitamin that has long been known to help the body absorb and retain calcium and phosphorus; both are critical for building bone. Also, laboratory studies show that vitamin D can reduce cancer cell growth, help control infections and reduce inflammation.

What is vitamin B12 good for?

Vitamin B-12 (cobalamin) plays an essential role in red blood cell formation, cell metabolism, nerve function and the production of DNA, the molecules inside cells that carry genetic information. Food sources of vitamin B-12 include poultry, meat, fish and dairy products.

Is Vitamin C good for bones?

Abstract. Background: Vitamin C, traditionally associated with scurvy, is an important nutrient for maintaining bone health. It is essential in the production of collagen in bone matrix. It also scavenges free radicals detrimental to bone health.

Why is magnesium important for the body?

Magnesium is important for many processes in the body, including regulating muscle and nerve function, blood sugar levels, and blood pressure and making protein, bone, and DNA. Magnesium is important for healthy bones. People with higher intakes of magnesium have a higher bone mineral density, which is important in reducing the risk ...

What foods can you eat to get magnesium?

You can get recommended amounts of magnesium by eating a variety of foods, including the following: Sources of Magnesium: Chocolate, green leafy vegetables (such as spinach), legumes, milk, yogurt and milk products, nuts, seeds, whole grains, and hard water. It is added to some fortified breakfast cereals and foods.

What are the sources of phosphorus?

Sources of Phosphorus: Cereals, dairy products, eggs, fish, meat, poultry, legumes (lentils, kidney beans, peas), nuts, and grains (bread, tortillas, brown rise, oatmeal), and vegetables such as potatoes and asparagus. Read the Office of Dietary Supplements Fact Sheet on Phosphorus.

What foods contain copper?

Sources of Copper: Avocados, chickpeas, nuts (cashews), mushrooms, beef liver, oysters, potatoes, wheat-bran cereals, whole grains, tofu, and chocolate. Read the Office of Dietary Supplements Facts Sheet on Copper.

Why do vegetarians need zinc?

Vegetarians because they do not eat meat, which is a good source of zinc. Also, the beans and grains they typically eat have compounds that keep zinc from being fully absorbed by the body. For this reason, vegetarians might need to eat as much as 50% more zinc than the recommended amounts.

What are the minerals that help bone?

Minerals for Bone Health. Calcium is the most important mineral for bone health. However, there are other minerals that play an important role as well. The good news is that a balanced diet provides adequate nutrients for most people—without the need for expensive supplementation. Here’s a snapshot of some mineral super-stars ...

What diseases are considered gastrointestinal?

People with gastrointestinal diseases (such as Crohn’s disease and celiac disease)

Which vitamins and minerals help bone growth?

Other vitamins and minerals that may support healthy bone growth and renewal are vitamin B12, vitamin C, vitamin K, and zinc, but additional research is needed to confirm their bone-benefitting effects.

What are the nutrients that are needed for bone health?

Without it, your body may not be able to absorb key minerals from your diet—including calcium and phosphorus—that are needed to support bone health. Vitamin D also supports healthy cell growth and immune function. Magnesium, an essential macro mineral, is also important for healthy bones. Because magnesium helps to regulate ...

Why is calcium not good for bones?

Additionally, national nutrition surveys have shown that most people are not getting the calcium they need to grow and maintain healthy bones. Too little calcium contributes to low bone density, which is essentially a measurement of how much calcium and other important minerals can be found in your bone tissue.

Why is magnesium important for bone health?

Magnesium, an essential macro mineral, is also important for healthy bones. Because magnesium helps to regulate the absorption and use of vitamin D and calcium, it is necessary for preserving healthy bone density.

What macro minerals help form strong bones?

Phosphorus, another macromineral, works side by side with calcium and magnesium to help form strong bones—so much so that one study revealed that consuming adequate phosphorus is associated with healthy bone mineral content and bone mineral density.

Why are vitamins and minerals important for bones?

It’s not always something we think about, but supporting strong bones is critical to optimal wellness—especially as we grow older. Your bones provide the framework for your body. They protect your organs, keep your muscles in place, and store important minerals like calcium.

What is the tissue that stores calcium?

They protect your organs, keep your muscles in place, and store important minerals like calcium. And within your bones, in the soft, spongy tissue called bone marrow, is where your red blood cells and most of your white blood cells are created.

Eat a well-rounded diet and pay special attention to calcium, vitamin D, and protein

Many nutrients play a role in bone health, such as calcium, vitamin D, protein, magnesium, phosphorous, and potassium. If you eat a healthy diet (with lots of fruits, vegetables, legumes, nuts, seeds, and lean proteins), you’ll get enough of most nutrients needed to keep your bones healthy and functioning well.

Calcium

Calcium is one of the main ingredients of bone, and it’s essential for cell, muscle, heart, and nerve function. We don’t make calcium on our own — it comes from dietary sources (which are the safest and most effective) or calcium supplements.

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Vitamin D

Vitamin D is important for many body systems, especially bones. Vitamin D helps our bodies to absorb calcium (in the gut, which sends it to the bloodstream), and to regulate blood levels of calcium and phosphorus (which are needed to build bone).

Protein

We call proteins the building blocks of life. They give cells structure; power chemical reactions throughout the body; and build and repair skin, muscles, and bones.

Two-for-one

You get a two-for-one benefit when you eat proteins that are also calcium-rich. Examples include canned salmon (with the bones) or sardines, beans, dairy products (cheese, yogurt, cottage cheese, milk), leafy greens, and nuts.

Disclaimer

As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

How Else Can I Support My Bone Health?

A balanced diet, regular exercise, and getting regular check-ups with your doctor are the best ways to support your bone health. After age 50, healthcare providers recommend getting a DEXA Scan to assess your bone health for osteoporosis and fracture risk. There are, however, several, effective preventative measures you can take to reduce the risk of more severe bone health issues.

What are some good foods to eat to reduce sodium?

Dark, leafy vegetables are packed with essential vitamins and minerals. Kale and brussels sprouts are some of the best regular additions you can add to your diet, followed closely by low-fat dairy, citrus fruits, and plenty of whole grains. Unsalted and unsweetened trail mix is a great snack to keep on hand for its variety and low sodium count.

What is the best vitamin for bone health?

Another surprising vitamin for bone health is Vitamin C, which is required for the formation of collagen, a tissue required for bone mineralization. As a result, Vitamin C is also important for maintaining joint flexibility

What are some good sources of calcium?

Good sources of calcium are dairy, soy, and dark, leafy vegetables like kale or broccoli.

What vegetables have vitamin K?

Good sources of vitamin K are in dark, leafy vegetables such as kale, spinach, and brussels sprouts.

How to maintain bone health?

Maintaining your bone health involves an optimal diet, regular exercise, and staying in touch with your doctor. Let’s take a look at the most important vitamins and minerals for bone health and how you can obtain them.

How many people have low bone density?

It’s estimated that 44 million Americans have low bone density and 10 million suffer from osteoporosis.

What is the role of vitamin D in bone health?

Vitamin D plays a crucial role in bone health. Emerging science has shown that vitamin D allows Calcium to be sufficiently absorbed in the gut and used by the body . Unlike Calcium, Vitamin D is not naturally present in many foods.

How does magnesium help bones?

Magnesium and Calcium work together closely to maintain strong bones. Approximately 50-60% of the body’s Magnesium is stored in the skeletal system. Due to its importance to the skeletal system, both structurally and functionally, it cannot be left out of any discussion of bone health.

Why do we need magnesium and calcium?

Boron, calcium, and Magnesium share this kind of special relationship, working together to help your body build and preserve bones. Calcium is the cornerstone of healthy bones and teeth. And Magnesium helps increase bone density.

Why is boron important?

Boron is a trace element, which means that your body does not need large amounts of it, yet it is important because it enables your body to effectively use calcium. As well, Boron has properties that aid in the treatment of osteoporosis by activating vitamins and minerals necessary for healthy bone formation.

What is the most important mineral in the body?

Calcium. Calcium is the healthy bone mineral. About 99 percent of the Calcium in the body is stored in the bones and teeth. It is the mineral that makes them hard and strong. The remaining 1 percent is needed for many activities that help keep the body functioning normally. Your body maintains blood levels of Calcium within a narrow range.

Why do bones help us?

Your bones give your body shape, produce red blood cells, store crucial minerals, protect vital organs, and enable the movement of work and play. Sometimes diet restrictions, appetite loss, digestive disorders, or other factors can affect your ability to get the variety of nutrients you need. In this case, supplements and vitamins may be a way to enhance your dietary intake.

Where can I find vitamin K1?

Vitamin K comes in two forms — K1 and K2. Vitamin K1 is found primarily in green, leafy and cruciferous vegetables (including Swiss chard, broccoli, cabbage, Brussels sprouts, cauliflower, watercress, radish, arugula, spinach, turnip, kale, and bok choy). Vitamin K2, which is predominantly produced by bacteria, is further divided into subgroups named MK4 to MK13. These are found in some dairy products, pork, poultry and fermented foods.

Why is silica important?

Because it is a trace mineral, not very much is needed, but the little bit that the body does require is very important. Silica is like vitamin C; it increases production of the collagen your bones need. It also helps pull calcium into the bones and prevents it from accumulating in soft tissues.

What are some good sources of magnesium?

This means that it is absolutely essential you get enough magnesium. Excellent sources of this mineral include hemp seeds, pumpkin seeds, cooked spinach, and raw cacao. Certainly, a green smoothie with some hemp seeds, raw cacao, and frozen spinach would give you a healthy dose of magnesium, and it would be very tasty!

Why does homocysteine cause bones to break down?

Homocysteine triggers bones to break down, and it interferes with collagen cross linking . This matters because collagen is the main protein component in bones. To keep levels of homocysteine in check, your body needs an adequate supply of B vitamins because they metabolize it and make it harmless.

How to get enough silica in your bones?

To make sure you are getting enough silica for healthy bones, leave the skins on your potatoes and cucumbers and eat plenty of whole grains.

What is the main energy enzyme?

4 Magnesium. Magnesium is a macro mineral that activates more than 300 enzymes involved in the production of the main energy enzyme, ATP! Aside from this important function, magnesium gives structure to bones and helps convert Vitamin D into its active form.

Why are B vitamins important for bones?

However, B vitamins are also necessary for strong bones. Vitamin B6, B12, folate, and riboflavin all work together to prevent levels of homocysteine from accumulating in your body. Homocysteine triggers bones to break down, and it interferes with collagen cross linking. This matters because collagen is the main protein component in bones. To keep levels of homocysteine in check, your body needs an adequate supply of B vitamins because they metabolize it and make it harmless.

What minerals are good for bone health?

Zinc is a mineral that I often take in the form of lozenges when I have a sore throat, but zinc is also an important mineral for healthy bones. Zinc stimulates collagen synthesis and bone formation and mineralization. It also decreases bone resorption, which is the process that occurs when osteoclasts break down bone. In addition to being good sources of magnesium, pumpkin seeds and hemp seeds are also good sources of zinc. One serving of hemp seeds actually has 25% of your daily value! Clearly, sprinkling these nutty tasting gems can really help your bones be strong.

What is the DRI in nutrition?

The Dietary Reference Intake (DRI) is a system of nutritional guidelines developed by the Institute of Medicine (IoM) of the US National Academy of Sciences. It was first introduced in 1997 to broaden the set of existing Recommended Daily Allowance (RDA), which is the system currently still in use in food nutrition labeling. The DRI includes two sets of values that serve as goals for nutrient intake (from the National Academy of Sciences). These are the RDA and Adequate Intake (AI).

What is an ERA?

The Estimated Average Requirement (ERA) calculations are the average daily nutrient intake level estimated to meet the requirement of half of the healthy individuals in a particular life stage and gender group. They are established by the Institute of Medicine (IoM).

How many nutrients are needed for bone health?

Depending on how we count them, there are at least 20 bone building nutrients which are essential for optimal bone health — “essential” in that our bodies cannot manufacture them, so we must get them from our food and drink. Let’s take a quick look at them, one by one, so you can get a better idea of their roles in bone health and how much ...

Why is it important to take a multivitamin?

Taking a top-grade multivitamin –mineral complex and essential fatty acids will ensure that your cells have adequate levels of these nutrients ready at hand from minute to minute, day after day, to prevent bone loss leading to osteoporosis, other degenerative diseases, and accelerated aging.

How long has Dr Brown researched bone building nutrients?

Printable copy of the 20 Key Bone-Building Nutrients as researched by Dr.Brown for 35+ years

Is bone health higher in special need cases?

Keep in mind that these are values that are meant to cover adequacy for most folks, not for optimizing health! The common therapeutic dose for bone health may be significantly higher in “special need” cases.

Who is Susan Brown?

I’m Dr. Susan Brown. I am a clinical nutritionist, medical anthropologist, writer, and speaker. Join my next free course How To Understand Your Bone Density Test

What are the best minerals for bone health?

By increasing your intake of these seven important bone and connective tissue building minerals—calcium, magnesium, phosphorus, boron, sulfur, silica, strontium —you are giving your body a set ...

What is horsetail used for?

Horsetail ( equisetum arvense) is a perennial herb which has been used in traditional medicine for thousands of years as a wound and bone healer, coagulant, diuretic, astringent, and for kidney and bladder ailments. The horsetail herb contains the highest source of natural silica in the plant world.

How much calcium is in calcium max?

Each serving of Calcium Max calcium supplement contains 700 mg (48,000 ppm) of calcium.

What is the most abundant mineral in the body?

Calcium is the most abundant mineral in the body. The skeleton is a reserve of calcium from which the body can draw upon to maintain normal serum calcium. Actually, 99% of your body’s calcium resides in your bones! These calcium reserves are a vital alkaline buffer salt which the body uses to buffer (neutralize) acids for removal by the body.

Why is too much calcium bad for you?

Consuming too much calcium can lead to increased risk of kidney stones, heart disease, and more due to calcium accumulation in the body.

What is the role of boron in bone growth?

Boron also plays a role in converting vitamin D into its more active form, thus increasing calcium uptake and deposition into bone. Boron works with calcium, magnesium, phosphorus and vitamin D in bone metabolism, growth and development.

What is the most important element in the human body?

2) Magnesium for Bone Health. Magnesium is one of the most essential elements in the human body, and is an enzyme co-factor in over 300 important metabolic processes. But, its importance is often overshadowed by the much more well-known calcium.

Why is vitamin C important for bone health?

Vitamin C is important for healthy gums and healthy bones. Vitamin C is essential to the formation of collagen , the foundation that bone mineralization is built on. Studies have associated increased vitamin C levels with greater bone density. Vitamin C is water-soluble and the most common reason for low levels is poor intake.

What foods contain vitamin A?

Sources of vitamin A: Cantaloupe, carrots, cheese pizza, eggs, fatty fish, fat-free milk, kales, liver, mangoes, sweet potatoes, and spinach. Read the Office of Dietary Supplements Fact Sheet on on vitamin A.

What vitamins are needed for bone health?

Here are the four vitamins that, in addition to vitamin D , are important to bone heath. The good news is that you can find them in many of the foods you eat.

Why is my vitamin C level low?

Vitamin C is water-soluble and the most common reason for low levels is poor intake. Some people with poor absorption will have lower levels of vitamin C. The elderly who are in nursing homes tend to have lower levels of vitamin C. Smokers also tend to have lower blood levels of vitamin C because their intestines do not absorb vitamin C normally. (Yet another reason to stop smoking!)

Where is vitamin A found?

One source of vitamin A is retinol, found in meat and fish, fortified breakfast cereals, and vitamin supplements. Vitamin A is fat-soluble and stored in our livers.

What happens if you have a gastric bypass?

People who have had a gastric bypass or have gastrointestinal disorders that cause poor absorption of fat lose the ability to absorb B 12. Elderly people in their 80s and 90s may develop changes in the linings of the stomach that prevents them from absorbing iron and B 12.

Does vitamin K help bone density?

Vitamin K helps attract calcium to the bone. Low blood levels of vitamin K are associated with lower bone density and possibly increased fracture risk. However, clinical trials have not shown vitamin K supplementation to be helpful in improving bone density.

Calcium

Calcium Goals and Sources

Vitamin D

• Vitamin D is important for many body systems, especially bones. Vitamin D helps our bodies to absorb calcium (in the gut, which sends it to the bloodstream), and to regulate blood levels of calcium and phosphorus (which are needed to build bone). Our bodies make vitamin D when sunlight turns a chemical in the skin into vitamin D3, which the body th...

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Protein

Two-For-One