Bone Health 101: The Four Essential Nutrients You Should Know

When you think of vitamins and minerals that keep your bones strong, you probably think of calcium. But there are many other minerals found in bones beyond calcium. Vitamins also play a role in helping maintain bone strength.  

If you want to keep your bones strong throughout your life, what nutrients should you focus on? 

4 Nutrients for Bone Health

Vitamins and minerals help maintain the strength of our bones, as bone is actually living and not static. It is constantly being recycled and rebuilt and the body needs certain nutrients to help in that process. Here are the top four vitamins and minerals that keep bones strong. 

Calcium 

Calcium is one of the structural minerals of bone. Around 99% of the body’s calcium is stored in the bones and teeth. When the body needs calcium for day-to-day functions and isn’t getting enough from the diet, it borrows calcium from the bones. If this happens too often, it can begin to weaken the bones, increasing the risk of fractures.  

Surprisingly, the research on calcium supplementation and bone health is mixed. While a calcium supplement may be appropriate for those at risk of deficiency, it is not recommended that everyone take calcium in supplemental form if you regularly consume high calcium foods.

Instead, focus on meeting your calcium needs via food. The RDA for calcium is 700-1200 mg. It can be found in dairy products, green leafy vegetables, fortified cereals, and fish with bones.  

Vitamin D 

Vitamin D is required for calcium absorption and helps support bone remodeling. But, this vitamin is slightly different from others, in that food is a poor source. The body makes vitamin D when sunlight hits our skin. Since many of us spend a lot of time indoors or may live in colder climates where the sun isn’t as strong, vitamin D insufficiency is widespread, impacting about 50% of the population. 

A vitamin D supplement may be a good addition to your routine if you live in a colder climate or don’t get out in the sun enough. The RDA for vitamin D is 600 IU, which many believe to be too low. Speak to your healthcare provider about the right dose for you. 

Vitamin K 

Vitamin K helps prevent bone from breaking down helping maintain strength. Inadequate vitamin K has been associated with an increased risk of bone fractures.  

The best way to get your vitamin K is through food, particularly green leafy vegetables. Aim for 90 mcg for women and 120 mcg for men, which can be found in 1 cup of raw spinach or ½ cup of broccoli.  

Magnesium 

Magnesium is an important mineral with over 300 different functions in the body. Low levels of magnesium have been associated with decreased bone density.  

The RDA for magnesium is between 310-420 mg per day. Foods high in magnesium include nuts, legumes, and whole grains.  

Bone Health Supplements 

There are many other nutrients that play a role in bone health, beyond these top four. Zinc, boron, phosphorus, iron, selenium, and copper also help bones stay strong. A well-balanced diet should provide the majority of bone-supporting vitamins and minerals you need, but sometimes a supplement can help fill in any gaps. 

A high-quality multivitamin should provide most of these minerals, but you may want to consider a bone health supplement like our Vitamin Code D3 + K2 Gummies particularly since vitamin D can be challenging to get from food.  

Maintaining strong and healthy bones requires a balanced intake of essential nutrients. While calcium is widely recognized as crucial, it is equally important to ensure an adequate supply of vitamin D, vitamin K, magnesium, and other minerals through a combination of nutrient-rich foods and, if necessary, targeted supplementation. 

References: 

1. American Bone Health. (n.d.). Minerals for Bone Health - American Bone Health. Retrieved June 2, 2023, from https://americanbonehealth.org/nutrition/minerals-for-bone-health/ 

2. Li, K., Wang, X.-F., Li, D.-Y., Chen, Y.-C., Zhao, L.-J., Liu, X.-G., Guo, Y.-F., Shen, J., Lin, X., Deng, J., Zhou, R., & Deng, H.-W. (2018). The good, the bad, and the ugly of calcium supplementation: a review of calcium intake on human health. Clinical Interventions in Aging, 13, 2443–2452. 

3. Dietary Reference Intakes (n.d.) Retrieved June 2, 2023, from https://www.ncbi.nlm.nih.gov/books/NBK545442/table/appJ_tab3/?report=objectonly 

4. Sizar, O., Khare, S., Goyal, A., & Givler, A. (2023). Vitamin D Deficiency. StatPearls Publishing. 

5. Vitamin D. (n.d.). Retrieved June 2, 2023, from https://ods.od.nih.gov/factsheets/VitaminD-Consumer/