Targeting Strong Bones? Discover Which Vitamin Is Good For Bones Here!

Our bones are the foundation of our body, literally and figuratively. They provide structure, support and protect our vital organs. They shape the body, produce red blood cells, store essential minerals, protect vital organs and enable movement. However, as we age, bone density can decrease, leading to an increased risk of fractures.

Good nutrition is essential to bone development and strength. The body needs several vitamins, including calcium and vitamin D, to maintain bone density and strength. These vitamins help maintain healthy muscles and bones and improve immune system function. Thus, knowing how vital vitamins are for bone health is important for keeping a solid and sturdy skeletal system. Read more to know which vitamin is good for bones and the pivotal role of calcium in maintaing bone health. Dive into the topic now!

Table Of Contents

1. How To Increase Bone Density?

2. Which Calcium Is Best For Bones?

3. Dietitian’s Recommendation

4. The Final Say

5. FAQs

6. References

How To Increase Bone Density?

Several nutrients are integral to bone health, and these nutrient requirements can often be met through diet alone. However, supplementation, especially calcium and vitamin D, may benefit some people when food choices cannot meet nutrient needs. 

1. Calcium

Calcium is the most abundant mineral in the human body. Up to 98% of calcium in the body is found in bones. Healthy bones require calcium to be built and maintained. Bone remodelling occurs in the body every day. This remodelling is often akin to a bank account, during which calcium is deposited and withdrawn from the bone. When withdrawals exceed deposits, bones can weaken. 

Calcium requirements vary by age and gender, ranging from 1,000 to 1,300 milligrams (mg) daily. Having enough vitamin D is crucial at every stage of life, from infancy, which promotes bone formation, to maturity and old age, when it helps ward off diseases like osteoporosis.

2. Magnesium

Magnesium is also needed to build and maintain healthy bones. There is a positive relationship between higher magnesium intake and BMD. Women with osteoporosis were also found to have lower serum levels. One study found magnesium supplementation reduced bone loss in postmenopausal women with osteoporosis. Adults' recommended daily magnesium intake ranges from 310 mg to 420 mg per day.

3. Vitamin D

As a fat-soluble vitamin, vitamin D can be supplemented or found in certain foods. Vitamin D is also made in the body when exposed to sun ultraviolet (UV) light. Vitamin D boosts calcium absorption and is needed for bone remodelling. Vitamin D deficiency can weaken bones and cause them to become brittle. In children, severe vitamin D deficiency can lead to rickets, which weaken bones. The Recommended Dietary Allowance (RDA) for adolescents and adults is 600 IU, and for older adults over 70, it is 800 IU.

Also Read: Difference Between Calcium And Vitamin D And Their Role In Maintaining Bone Health

4. Vitamin K

Vitamin K is a fat-soluble vitamin that is a coenzyme for bone metabolism. Increased BMD is correlated with higher vitamin K intake. Several studies state that vitamin K supplementation improved BMD in postmenopausal women. Vitamin K requirements for adults range from 90 to 120 micrograms (mcg) per day.

5. Vitamin B12

Low levels of vitamin B12 can cause brittle bones, which can enhance the risk of fractures. Increasing your vitamin B12 consumption can aid in maintaining bone mineral density. The standard recommendation for vitamin B12 intake is to take 2.4 milligrams of vitamin B12 daily. Fish and poultry are good sources of vitamin B12. 

Also Read: Weak Bones Symptoms: 8 Major Signs Of Bone Weakness

Which Calcium Is Best For Bones?

The amount of calcium the body absorbs depends on the form, the quantity of calcium in the body, and how well it dissolves in the intestines. The two most commonly used forms of calcium are calcium carbonate and calcium citrate. 

Taking calcium carbonate with meals is best since it dissolves more readily in an acidic environment. Conversely, calcium citrate can be taken anytime because it does not need an acid to dissolve. For this reason, people with trouble absorbing medications might consider using calcium citrate instead of calcium carbonate.

Also, those who have undergone intestinal bypass surgery or those who are 65 and older may find calcium citrate beneficial instead of calcium carbonate. Calcium is also available as gluconate, lactate, or phosphate, but it generally contains less absorbable calcium. You can take calcium tablets for additional supplementation. 

 

Also Read: Best Vitamin D Supplements For Adults And Daily Dosage

Dietitian's Recommendation

Bone health is an essential part of overall health. Nutrition can play a crucial role in managing and preventing bone disease. Adding critical nutrients to a healthy diet and exercise program can optimise your chances of maintaining healthy bone density. You can also opt for ToneOp Care's Bone 360 tablets, which have a 360 effect on bones and muscles.

                                                                                    Dt. Lavina Chauhan

The Final Say

After reading this article, you know which vitamin is good for bones. Incorporating these vitamins into your diet or through supplementation, a calcium-rich diet, and weight-bearing exercises can be a powerful strategy to fortify your bones and reduce the risk of fractures. Building strong bones is an investment in your future mobility and overall well-being. So, take charge of your bone health today!