Vitamins and Minerals for Bone Health

Bone material is constantly being broken down and built anew, simultaneously. During childhood, we build new bone much faster than we break it down. When we stop growing, these processes even out. In our later years, bone tends to break down faster than it is rebuilt.  

Some factors that can be considered are genetic, such as family history, your frame size, and how much bone mass you accumulated at your peak. Some factors are related to hormones. These include thyroid, parathyroid, or adrenal hormones. Additional factors include environmental exposures such as excessive alcohol or tobacco consumption. [1] 

Sex hormones have a protective effect on bone health. Those who are going or have gone through menopause experience a sudden drop in estrogen. Estrogen has a protective effect. [1] 

Some people develop bone density challenges due to nutritional deficiency. Low calcium intake is known to contribute to diminished bone density, early bone loss, and an increased risk of fractures. Eating disorders, gastrointestinal diseases, and surgeries can also lead to low mineral intake or absorption that results in the same challenges down the road. [1] 

When we think about vitamins and minerals for bone health, calcium is the obvious number one. Calcium is the main material component of bone. If you are concerned with maintaining healthy bone density, you may be considering a calcium supplement. This may be the right choice for you and your body, but there are still more factors to consider when it comes to nutrition for bone health. 

Although it dominates in composition, calcium is not the only essential mineral required to build new bone. Magnesium and boron are also important to building and maintaining healthy bone density. These minerals are also likely to be lacking in the typical American diet.  

In terms of vitamins, vitamin D, like calcium, is well known to be important for bones. Less known is vitamin K. Vitamin K also plays an important role in bone maintenance and is commonly insufficient in the diet. 

As you read on, we will address the benefits of each of these nutrients individually. However, you can also take supplement blends for bone health.* 

You may have heard that calcium supplements can cause more harm than good. The truth of this statement depends heavily on the context.  

If you need more calcium, a calcium supplement can help. Calcium supplements support healthy bones, normal blood pressure and clotting, muscle contraction, and nerve transmission.* [3] Calcium contributes to muscle function and stability.* [2] 

As adults, we should be consuming about 1000 mg of calcium daily until age 50. For those who menstruate, menopause is the time to up our calcium intake to 1,200 mg daily. Those who do not menstruate should increase their intake to 1,200 mg daily by age 70. Most adults are likely not reaching these daily thresholds with diet alone. [2] 

If you can get all the calcium you need from the diet, that is best. If you can get it incrementally throughout the day, that is ideal for gastrointestinal and cellular absorption. Unfortunately, calcium is found most abundantly in dairy and animal products, which many of us cannot or do not consume in great quantities.  

Although vitamin D is not technically considered an essential vitamin, its availability is essential for healthy bones. Without vitamin D, our bodies cannot effectively absorb calcium.  

Unfortunately, vitamin D deficiency is an epidemic in Westernized nations. [4] It is estimated that 40% of Europeans, 37% of Canadians, and 25% of US Americans suffer from low vitamin D status. [4] Rates are higher in underserved communities, more melanated racial groups, the elderly, and the very young. [4]  

Our bodies make vitamin D endogenously, in response to unfiltered exposure to the sun. The more melanated (pigmented) skin appears the more time in the sun one must spend to make healthy vitamin D levels. Daytime work and school schedules, warm clothing, and sunscreen all interfere with our skin from getting the exposure needed to produce sufficient levels of vitamin D.  

Vitamin D insufficiency or deficiency is associated with numerous health challenges (in addition to bone health), and supplementation is an effective way to raise and maintain a healthy vitamin D status. It is also a nutrient that you can take too much of, so consider consulting a healthcare practitioner before starting a high-dose vitamin D supplement.  

Vitamin K was named for the German word “koagulation,” as it is known for its role in blood coagulation and healing. Studies have also shown, sufficient Vitamin K intake is linked to bone mass.* [5] 

There are two types of vitamin K: K1 and K2, and K2 appears to be most important to bone health.* [5] People in Western cultures don’t often get enough of either form but are especially lacking in K2. While K1 can be found in cruciferous vegetables and greens, K2 is only found in meat and dairy or in fermented foods. Increasing consumption of fermented foods can help raise your K2 status. 

One study found that taking 180 mcg of vitamin K2 daily supported bone health in healthy, postmenopausal women. [5] 

Magnesium is a mineral involved in hundreds of biochemical reactions in the body. A few of which are related to bone health, and specifically, bone mineral density. Magnesium deficiency is associated with poor bone density, independent of calcium in the diet. [6,7]  

Magnesium is involved in the formation of different bone cell types (osteoclasts vs. osteoblasts). So, a magnesium deficiency can actually change the structure and crystallization of new bone during growth and repair. [7] Magnesium is associated with parathyroid hormone and healthy endothelial function.. [7]  

Magnesium intake is correlated to bone mineral density.* [6] Even is the short term, magnesium is associated with healthy bone turnover as was seen in a 30 day study of 290 mg per day of supplemental magnesium in postmenopausal women.* [7]  

Your bones need more than good nutrition to stay healthy. They need regular exercise.  

The stronger our bones start out, the longer they last. When children receive education about nutrition and exercise for bone health and participate in bone-supportive practices throughout their growing years, they tend to develop more bone mass and higher bone density, which are associated with longer-lasting bone mass and density later in life. [8]  

If you didn’t exercise much as a kid, it’s not too late. Exercise can help in later years as well. [9] Exercise, specifically, weight-bearing and resistance exercise, has been shown to reduce the risk of falls and fractures.[9] Weight-bearing exercise is anything in which you resist gravity to move your body (hiking, climbing stairs, running, dancing, tennis, etc.). Resistance training is using your muscles and bones to resist the pressure of a weight (weight-lifting, pilates, yoga, etc).  

Whatever you choose, work on your balance and posture. Exercises that challenge balance can prevent falls by 20-40%. [9] Exercise that improves spinal posture can reduce the risk of vertebral fracture independent of falls. [9]