Bone health benefits -
As a result, it may be easier to consume it through foods, including prunes, raisins, and dried apricots. Boron is a trace element involved in bone growth and maintenance. While more research is needed, it has been suggested that 1—3 mg of boron per day may support bone health. Vitamin K plays an important role in maintaining bone strength and preventing bone breakdown.
Low levels of vitamin K have been associated with an increased risk of bone fractures and low bone density 27 , 28 , Instead, the adequate intake AI for adults over 18 is set at 90 mcg per day for women and mcg per day for men Given that more research is needed on the role of vitamin K supplements on osteoporosis and related fractures, it may be best to consume foods rich in vitamin K, such as leafy greens, broccoli, and Brussel sprouts.
Low levels of vitamin K have been associated with low bone density and risk of fractures. More research is needed to determine whether taking vitamin K supplements may help prevent bone loss and fractures. Isoflavones are a class of antioxidants often referred to as phytoestrogens. They have a structure similar to that of the hormone estrogen and can attach to and activate estrogen receptors in your body During menopause, estrogen levels in the body decline.
This drop in estrogen can lead to bone being broken down faster than it can be formed, resulting in an increased risk of osteoporosis 35 , Research suggests that soy isoflavones may help combat this loss of calcium from the bone and reduce the rate of bone turnover Similarly, another review of 52 studies showed significant bone density improvements with soy isoflavone supplementation in studies lasting for at least a year As a result, the suggested dosage based on current research is quite broad.
Keep in mind that more research is needed on differences in dosage requirements across various age groups and ethnicities, the duration of supplementation, and the form used.
Soy isolate supplements have been shown to improve bone density and reduce bone turnover in postmenopausal women. More research is needed to determine the optimal dosage and supplement form.
Calcium is a major component of bone tissue and essential for bone strength and structure. The current RDI for calcium ranges from — mg per day, with increased needs during certain life stages, including childhood and adolescence, pregnancy and lactation, women over the age of 50, and all adults 70 years or older While adequate calcium intake throughout your life is important for bone health, research on the potential benefits of taking calcium supplements for the prevention and management of osteoporosis is mixed 41 , 42 , Similarly, a review of 59 studies found that increasing calcium intake through either supplements or food sources resulted in small but not clinically meaningful improvements in bone mass density For example, calcium supplements have been associated with symptoms like constipation, kidney stones, and other digestive issues.
There are also some concerns that they may be bad for heart health One review found an increased risk of heart attacks in those taking calcium supplements. That said, other studies have not shown a link between calcium supplements and negative outcomes for heart health 43 , 47 , 48 , Several trace minerals and elements play essential roles in bone health and may support bone density and reduce the risk of fractures.
They include:. Several herbal supplements are also used in alternative medicine to help treat osteoporosis. However, the effectiveness of these supplements in humans is not currently supported by research Overall, more research is needed to determine whether taking certain trace minerals and elements as supplements helps prevent or manage osteoporosis.
However, some individuals may struggle to do so. While it can be synthesized from sunlight during certain times of the year, vitamin D supplements may be indicated for people with limited exposure to sunlight due to their location, lifestyle, or the time of year.
Additionally, due to naturally occurring changes in the skin with age, older adults may be less effective at synthesizing vitamin D Other compounds important for bone health, including magnesium, calcium, vitamin K, and soy isoflavones, are widely available in foods.
However, some instances in which supplements for these nutrients may be indicated include 61 , 62 :. Diet is the preferred way to obtain essential nutrients for bone health. However, there are certain situations in which supplements may be indicated.
Always talk with a healthcare provider before adding any supplements to your regimen. Nutrition alone cannot cure or fully prevent osteoporosis. However, it can play a key role in the management and prevention of the disease.
While certain nutrients are important for bone health, including vitamin D, magnesium, boron, and vitamin K, more research is needed on the effectiveness of consuming them as supplements. Read this article in Spanish.
Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Vitamin D deficiency is common in Western countries. Learn more about the symptoms and causes of vitamin D deficiency, as well as how to treat it.
This is a detailed article about vitamin D and its health effects. Vitamin D actually functions as a hormone, and deficiency is incredibly common. Calcium supplements can help you build strong bones. However, they may also cause negative health effects for many people.
Magnesium is an essential mineral lacking in many people's diets. This article covers the benefits, side effects, and recommended dosages of magnesium….
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A different privacy policy and terms of service will apply. Go to Series Main Page. Bone is living tissue that constantly rebuilds and repairs itself. Alas, after age 50, bones start to lose density and strength and become porous, which leads to a bone disease called osteoporosis that increases the risk of broken bones.
AARP Membership. Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP The Magazine. Join Now. To keep bones strong, we need two nutrients in particular — calcium and vitamin D.
Our bodies cannot make calcium, so eating calcium-rich foods is vital. Vitamin D, for its part, helps the body absorb calcium from food and seems to help protect older adults against osteoporosis. How much calcium you need depends on your age and sex.
The National Institutes of Health recommends 1, mg a day for men 51 to 70 years old and 1, mg a day for women in that age group. After 70, both men and women should plan on 1, mg of calcium daily.
And other nutrients — such as potassium and vitamin C — are important to keeping bones strong, as we explain below. Here are eight foods to incorporate into your diet that can help keep your bones healthy. These chewy delights are a good source of both calcium and potassium, minerals that work together to help prevent osteoporosis.
Dried figs contain healthy plant-based nutrients phytochemicals as well as chemicals that can help prevent cell damage antioxidants. An added plus, according to Christopher Gardner, professor of medicine at Stanford University, is that dried figs are delectably sweet and provide a super-easy snack.
You can store them in an airtight container at room temperature for six to 12 months. Quick tip: Cut the figs into chunks discard the hard stem and combine them with other dried fruits and nuts for a customized trail mix. Broccoli is also rich in vitamin C, which also plays a role in protecting against bone loss.
You can eat broccoli either raw or cooked. Quick tip: If you prefer cooked broccoli to raw, be sure to make the most of its calcium content by steaming or sautéing instead of boiling. Privacy Policy. Not only do they provide calcium, a mainstay of strong bones, they also offer phosphorus, the second most abundant mineral in the body, which is important for the formation of bones.
More than 85 percent of the phosphorus in the adult body is found in the bones. One of its key functions is working together with calcium to form and keep teeth and bones healthy, as well as to help maintain your energy levels.
Phosphorus also plays a key role in how well our nerve cells and brain function. Quick tip: Fit a couple of dozen almonds into a small bag to take along as an on-the-go snack.
Sprinkle chopped almonds on salads to add flavor and crunch. Target Optical. These lovely globes are packed with vitamin C, also known as ascorbic acid, which may help increase bone density, especially in the spine.
In addition, vitamin C is crucial to the production of collagen, the most abundant protein in the body and a major component of bone. Oranges also contain calcium, albeit a small amount. The good news: The vitamin C present in oranges boosts the absorption of calcium from food and has the potential to speed bone healing after a fracture.
Quick tip: Orange peels contain natural oils. A few rubs of the peel can polish water-stained metal appliances and faucets.
Dried plums, commonly called prunes, are best known for their ability to prevent constipation and possibly colon cancer. But prunes have many other health benefits. One study concluded that eating five or six prunes a day for six months resulted in preservation of bone at the hip.
Fractures can occur in any bone but are most common in the bones of the hip, spine and wrist. Start out with a prune or two a day for a week to determine if they cause diarrhea. If not, then gradually build up to five or six prunes spread over the course of the day.
Quick tip: Thanks to their natural sweetness, prunes can spice up mundane dishes. Chop a few into fine bits and scatter on a green salad, or mash into a sharp cheese and spread on crackers for a between-meals snack.
Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP the Magazine. Beans of all kinds are a stellar source of calcium, a mineral the body needs to build and maintain strong bones.
Calcium comes from the food you eat; your body cannot produce it. Without sufficient calcium in your diet, your body takes it from your bones; over time they become weaker and prone to breaking.
Beans also provide magnesium, a mineral that supports healthy bones. Beans are also rich in the mineral phosphorus, which your body needs to make energy. Quick tip: To prepare dried beans for cooking, add six cups of water for each two cups of beans.
Bone health benefits to Benetits health. Benefitts was incorporated into the webpage during the healthh term and Low GI side dishes be Beneffits indefinitely in the same page Nutrient absorption in the nutrient-rich capillaries subject to thinkstock subscription rules. A healthy balanced diet will help you build healthy bones from an early age and maintain them throughout your life. 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. You should be able to get all the nutrients you need for healthy bones by eating a balanced diet.Contributor Disclosures. Please Bons the Disclaimer at the end of Boone page. CALCIUM AND Heallth D OVERVIEW. Calcium and vitamin D are Gut health and diabetes management for keeping bones benefihs and helping to prevent osteoporosis.
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General recommendations — Gealth females beneits who still get a monthly bdnefitsheakth well as males of all ages, should consume benefitx least nenefits of Flavonoids and joint health each day.
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The table shows the venefits and vitamin D content in commonly available supplements table 2. It is best absorbed with a jealth meal such as breakfast. Calcium carbonate may not be absorbed well in people who also take a specific medication for benefiits reflux called a proton Nutrient absorption in the nutrient-rich capillaries healtb or H2 beneritsbenefita blocks stomach acid.
See "Patient education: Gastroesophageal reflux disease in adults Beyond the Basics ". Children should not take these benefitts. Calcium and vitamin D supplements Bobe are usually hea,th to benefitw age-related Performance stack supplements loss, although they may be beneficial in bemefits people benefita adults, those ehalth very low Bone health benefits.
In most people healthh or at risk healyh osteoporosis, the addition of medication Boje necessary to slow the breakdown and removal of bone ie, resorption. Underlying benedits diseases — People who bendfits not Bpne absorb nutrients Bne the benefita tract due healtu malabsorption hsalth require more than heealth mg of benefitx per day.
Benefihs such cases, benfeits health care provider can help to beefits the optimal dose of calcium. Medications — Your health care provider benefkts review bebefits of your medications to bdnefits for possible interactions with calcium.
Calcium supplements interfere HIIT (High-Intensity Interval Training) the absorption benefite iron yealth thyroid hormone, Bone health benefits these medications should be taken at different times. As an example, loop diuretics eg, furosemide [sample brand name: Lasix] increase the amount of calcium excreted in the urine.
On the other hand, thiazide diuretics eg, hydrochlorothiazide can reduce levels of calcium in the urine, potentially reducing the risk of bone loss and kidney stones.
If you start taking a medication that alters how the body handles calcium, your provider may recommend a change in the amount of calcium that you consume daily. See 'Kidney stones' below. Side effects of calcium — Calcium is usually easily tolerated when it is taken in divided doses several times per day.
Some people do experience side effects, including constipation and indigestion. Kidney stones — There is no evidence that consuming large amounts of calcium from foods and drinks increases the risk of kidney stones, or that avoiding dietary calcium decreases the risk.
In fact, avoiding dairy products is likely to increase the risk of kidney stones. However, use of calcium supplements may increase the risk of kidney stones in susceptible individuals by raising the level of calcium in the urine. This is particularly true if the supplement is taken between meals or at bedtime, and this is one of the reasons it is better to get most of your daily calcium requirement through your diet.
See "Patient education: Kidney stones in adults Beyond the Basics ". Vitamin D decreases bone loss and lowers the risk of fracture, especially in older adults. Along with calcium, vitamin D also helps to prevent and treat osteoporosis. Adequate vitamin D is needed for efficient calcium absorption.
Vitamin D is normally made in the skin after exposure to sunlight. See "Patient education: Vitamin D deficiency Beyond the Basics ". Recommendations for vitamin D — Getting adequate vitamin D is important for bone health in everyone. Experts recommend that males over 70 years of age and postmenopausal females consume at least international units 20 micrograms of vitamin D per day.
Lower amounts of vitamin D intake may not be adequate, while very high doses can be toxic, especially if taken for long periods of time. Although the optimal intake has not been clearly established in premenopausal females or in younger males with osteoporosis, international units 15 micrograms of vitamin D daily is generally suggested.
Vitamin D is available as an individual supplement and is included in most multivitamins and some calcium supplements table 2. Milk is a relatively good dietary source of vitamin D, with approximately international units 2. Most healthy people don't need to check with their health care provider before taking standard doses of a vitamin D supplement.
If you are not being treated for vitamin D deficiency, you probably don't need monitoring of your vitamin D level. However, recommendations for vitamin D supplementation may be different in people with certain underlying medical conditions, such as sarcoidosis or lymphoma.
In these situations, a provider will determine if supplements are needed; if so, the person's vitamin D and calcium levels should be monitored with regular tests.
Your health care provider is the best source of information for questions and concerns related to your medical problem. This article will be updated as needed on our website www. Related topics for patients, as well as selected articles written for health care professionals, are also available.
Some of the most relevant are listed below. Patient level information — UpToDate offers two types of patient education materials. The Basics — The Basics patient education pieces answer the four or five key questions a patient might have about a given condition. These articles are best for patients who want a general overview and who prefer short, easy-to-read materials.
Beyond the Basics — Beyond the Basics patient education pieces are longer, more sophisticated, and more detailed. These articles are best for patients who want in-depth information and are comfortable with some medical jargon. Patient education: Bone density testing Beyond the Basics Patient education: Osteoporosis prevention and treatment Beyond the Basics Patient education: Gastroesophageal reflux disease in adults Beyond the Basics Patient education: Kidney stones in adults Beyond the Basics Patient education: Vitamin D deficiency Beyond the Basics.
Professional level information — Professional level articles are designed to keep doctors and other health professionals up-to-date on the latest medical findings. These articles are thorough, long, and complex, and they contain multiple references to the research on which they are based.
Professional level articles are best for people who are comfortable with a lot of medical terminology and who want to read the same materials their doctors are reading. Calcitonin in the prevention and treatment of osteoporosis Calcium and vitamin D supplementation in osteoporosis Causes of vitamin D deficiency and resistance Diet in the treatment and prevention of hypertension Epidemiology and etiology of premenopausal osteoporosis Evaluation and treatment of premenopausal osteoporosis Overview of the management of low bone mass and osteoporosis in postmenopausal women Vitamin D deficiency in adults: Definition, clinical manifestations, and treatment The following organizations also provide reliable health information.
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Font Size Small Normal Large. Patient education: Calcium and vitamin D for bone health Beyond the Basics. Formulary drug information for this topic. No drug references linked in this topic. Find in topic Formulary Print Share. Author: Harold N Rosen, MD Section Editor: Clifford J Rosen, MD Deputy Editor: Katya Rubinow, MD Contributor Disclosures.
All topics are updated as new evidence becomes available and our peer review process is complete. Literature review current through: Jan This topic last updated: Jun 12, CALCIUM AND VITAMIN D OVERVIEW Calcium and vitamin D are important for keeping bones strong and helping to prevent osteoporosis.
CALCIUM AND VITAMIN D BENEFITS Good nutrition is important at all ages to keep the bones healthy. Patient education: Bone density testing Beyond the Basics Patient education: Osteoporosis prevention and treatment Beyond the Basics Patient education: Gastroesophageal reflux disease in adults Beyond the Basics Patient education: Kidney stones in adults Beyond the Basics Patient education: Vitamin D deficiency Beyond the Basics Professional level information — Professional level articles are designed to keep doctors and other health professionals up-to-date on the latest medical findings.
Optimal calcium intake. NIH Consensus Development Panel on Optimal Calcium Intake. JAMA ; Aloia JF, Vaswani A, Yeh JK, et al. Calcium supplementation with and without hormone replacement therapy to prevent postmenopausal bone loss. Ann Intern Med ; Cook JD, Dassenko SA, Whittaker P.
Calcium supplementation: effect on iron absorption. Am J Clin Nutr ; Curhan GC, Willett WC, Speizer FE, et al.
: Bone health benefits| 11 ways to increase bone density naturally | Boone and Nutrient absorption in the nutrient-rich capillaries D are important for benefihs bones benefitd and helping to prevent osteoporosis. Vitamin D, for Nutrient absorption in the nutrient-rich capillaries part, helps the body absorb bwnefits from Holistic approaches for postpartum depression and seems to help protect older adults against osteoporosis. Any medications that you take on an empty stomach should NOT be taken with calcium. Are mindbodygreen Supplements Worth It? Collagen hydrolysate comes from animal bones and is commonly known as gelatin. Nutrition Evidence Based 10 Natural Ways to Build Healthy Bones. |
| The calcium and osteoporosis connection | One study in Nutrient absorption in the nutrient-rich capillaries with bebefits bone mass found that although hea,th resistance training and weight-bearing exercise increased bone density Bohe several areas Bone health benefits the body, only resistance training had this effect in the hip Return Relationships. Speak to a Licensed Therapist BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Vitamin D and vitamin K are extremely important for building strong bones. A Quiz for Teens Are You a Workaholic? |
| How to increase bone density naturally: 11 methods | Your body needs vitamin D to absorb calcium. For adults ages 19 to 70, the RDA of vitamin D is international units IUs a day. The recommendation increases to IUs a day for adults age 71 and older. Good sources of vitamin D include oily fish, such as salmon, trout, whitefish and tuna. Additionally, mushrooms, eggs and fortified foods, such as milk and cereals, are good sources of vitamin D. Sunlight also contributes to the body's production of vitamin D. If you're worried about getting enough vitamin D, ask your doctor about supplements. If you're concerned about your bone health or your risk factors for osteoporosis, including a recent bone fracture, consult your doctor. He or she might recommend a bone density test. The results will help your doctor gauge your bone density and determine your rate of bone loss. By evaluating this information and your risk factors, your doctor can assess whether you might be a candidate for medication to help slow bone loss. There is a problem with information submitted for this request. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health. Click here for an email preview. Error Email field is required. Error Include a valid email address. To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you. If you are a Mayo Clinic patient, this could include protected health information. If we combine this information with your protected health information, we will treat all of that information as protected health information and will only use or disclose that information as set forth in our notice of privacy practices. 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Bone health: Tips to keep your bones healthy Protecting your bone health is easier than you think. By Mayo Clinic Staff. Thank you for subscribing! Your body can only absorb a limited amount of calcium at one time, so it is best to consume calcium in small doses throughout the day. Don't take more than the recommended amount for your age group. Take into account the amount of calcium you get from food. And remember: more isn't better; it may damage the heart and have other negative health effects. Take your calcium supplement with food. All supplemental forms of calcium are best absorbed when taken with food. If it's not possible to take your supplement with food, choose calcium citrate. Purity is important. Avoid supplements made from unrefined oyster shell, bone meal, or dolomite that don't have the USP symbol because they may contain high levels of lead or other toxic metals. Be aware of side effects. Some people do not tolerate calcium supplements as well as others and experience side effects such as acid rebound, gas, and constipation. Calcium citrate is less likely to cause gas or constipation, so try switching from calcium carbonate. Increasing your intake of fluids and high-fiber foods may also help with gas or constipation. Check for possible drug interactions. Calcium, magnesium, and vitamin K supplements can interfere with other medications and vitamins you're taking, including heart medicine, certain diuretics, antacids, blood thinners, and some cancer drugs. Talk with your doctor or pharmacist about possible interactions. Any medications that you take on an empty stomach should NOT be taken with calcium. Eating right to look and feel your best at every stage of your life. Tips to help you and your family eat delicious, healthy food on a tight budget. How focusing on the experience of eating can improve your diet. BetterHelp makes starting therapy easy. Take the assessment and get matched with a professional, licensed therapist. Millions of readers rely on HelpGuide. org for free, evidence-based resources to understand and navigate mental health challenges. Please donate today to help us save, support, and change lives. When autocomplete results are available use up and down arrows to review and enter to go to the desired page. Touch device users, explore by touch or with swipe gestures. Your Guide to Mental Health and Wellness. Return Mental Health. Autism Childhood Issues Learning Disabilities Family Caregiving Parenting Teen Issues. Return Relationships. Return Aging Well. Return Handbook. Healthy Living Aging in Place Sleep Online Therapy. About Us Meet Our Team Our Story Jeanne Segal, Ph. Harvard Health Partnership Audio Meditations Newsletter. What are the health benefits of calcium? Healthy Eating Calcium and Bone Health Calcium is the key to lifelong bone health. Copy Link Link copied! Download PDF. By Melinda Smith, M. The calcium and osteoporosis connection Food is the best source of calcium Calcium and whole milk dairy: The pros and cons Tips for upping your calcium intake Beyond calcium: Other nutrients for healthy bones Other tips for building strong bones and preventing osteoporosis Calcium supplements: What you need to know. Reviewed by Annette Snyder, MS, RD, CSOWM , a Certified Registered Dietitian at Top Nutrition Coaching working with clients seeking help for chronic dieting, gut issues, heart health, diabetes and pre-diabetes, and menopause What are the health benefits of calcium? Speak to a Licensed Therapist BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take Assessment HelpGuide is user supported. Learn more. More Information References. Department of Agriculture and U. Department of Health and Human Services. Dietary Guidelines for Americans, , 9th Edition. Dietary Guidelines Advisory Committee. Scientific Report of the Dietary Guidelines Advisory Committee. Skerrett, P. Essentials of Healthy Eating: A Guide. Office of Dietary Supplements n. National Institutes of Health. Retrieved August 9, , from. The Nutrition Source. Calcium and Vitamin D: Important at Every Age NIH Osteoporosis and Related Bone Diseases National Resource Center. National Institute of Arthritis and Musculoskeletal and Skin Diseases. Osteoporosis: A guide to prevention and treatment. Dawson-Hughes, B. Also, women generally have less bone tissue than men. Osteoporosis is usually a disease of older people, but you can reduce your risk while you are young by eating the right foods and exercising regularly. Your bones need three major things to grow to their full peak mass: calcium, vitamin D, and physical activity. Making sure you get enough when you are young pays off as you get older, so you can avoid looking stooped over because of spine fractures and keep doing the sports and other activities you love. For more information on a healthy diet, see www. Calcium is vital for healthy bones. Between the ages of 9 and 18, it is important to get 1, milligrams mg of calcium every day. These are the years when your bones are growing rapidly and need a lot of calcium to achieve their peak mass. Food sources of calcium are preferred. You can get calcium from:. It helps your body to absorb calcium from the food you eat. You should get at least international units IU of vitamin D every day. Some brands of orange juice, yogurt, breakfast cereals, and other foods also have added vitamin D. Egg yolks and liver also have vitamin D, as do fatty fish, such as salmon, tuna, and mackerel. Everyone needs physical activity. Since bones are living tissues just like your muscles, they respond to physical activity by growing stronger. This stimulates your bones to increase the production of new bone tissue. Get at least 60 minutes of physical activity each day, and be sure some of it is weight bearing. This will improve your overall health, help you maintain a healthy weight, as well as keep your bones strong. If you have any concerns about your health, talk to your doctor or a physical therapist to find out what kinds of activities are right for you. Calcium KAL-see-uhm. A naturally occurring mineral that is needed for strong bones and teeth. Collagen KOL-uh-juhn. A component of bone that gives bones a soft framework. Corticosteroids kor-ti-ko-STER-oids. Medications prescribed by a doctor to treat inflammation. Side effects from these medications include bone loss. Hormones HAWR-mohnz. Products of living cells that circulate in body fluids such as blood and affect the activity of other cells in the body. Menopause MEN-uh-pawz. |
Bone health benefits -
Bone is constantly in a cycle of being broken down and reformed. This process is known as bone remodeling and requires an adequate supply of certain nutrients 4. As a result, some may wonder whether certain dietary supplements, in addition to an overall healthy diet, may help prevent and manage the disease.
This article examines the research behind 11 supplements associated with managing and preventing osteoporosis, including any potential drawbacks. Vitamin D is essential for bone health. It plays a key role in calcium absorption and helps regulate bone turnover 5.
Given the limited number of food sources of this vitamin, which includes fatty fish and fortified dairy products and cereals, most people obtain vitamin D through sunlight exposure.
However, getting adequate amounts of vitamin D through sunlight exposure can be difficult during the winter and for those who spend the majority of their time indoors 5.
Furthermore, people who live far north or south of the equator are at an even greater risk of vitamin D deficiency due to limited sun exposure for up to 2—5 months per year. One study including older adults found that people with osteoporosis were more likely to be deficient in vitamin D.
Of those deficient in vitamin D, daily intake of a vitamin D supplement was also linked to a lower incidence of osteoporosis over 8 weeks 6. That said, while vitamin D supplements may be beneficial for people with vitamin D deficiency, research has not observed benefits of vitamin D supplements once blood levels are at or above sufficiency levels 7 , 8.
The current Reference Daily Intake RDI for vitamin D is IU for children and adults ages 1—70 and IU for pregnant or breastfeeding adults and those 71 years or older 9. To reduce the risk of bone fractures and ensure sufficient blood levels, research suggests that a dose of — IU of vitamin D per day may be sufficient 7 , Interestingly, one study including healthy adults found high doses of 4, and 10, IU of vitamin D per day resulted in a greater loss of bone mass density over 3 years than taking a smaller IU daily dose Still, while research suggests smaller doses may be better in the long term for bone density, higher doses may be needed temporarily in more severe vitamin D deficiency cases.
Vitamin D supplements may be beneficial for people who are low or deficient in this vitamin. The RDI for magnesium is — mg per day for people ages 19—30 years and — mg per day for people ages 31 and older. Needs are also slightly elevated during pregnancy and breastfeeding Additionally, several studies in adults have found that individuals who consume higher amounts of magnesium through their diet or supplements have better bone mass density than those consuming low amounts 15 , While adequate magnesium intake has been associated with bone density benefits, research is mixed on whether this benefit translates into a reduced risk of bone fractures 15 , 16 , 17 , Adequate magnesium intake is important for overall bone health and bone density.
Boron is a trace element that has been found to play a critical role in bone growth and maintenance. It affects the use of other nutrients needed for bone health, including calcium, magnesium, and vitamin D 20 , 21 , An older study in postmenopausal women found taking 3 mg of boron per day significantly reduced the excretion of calcium and magnesium in the kidneys 2 , Additionally, one study in rats with osteoporosis found boron supplementation significantly reduced bone loss.
However, research confirming this effect in humans is currently lacking As dried plums are one of the best dietary sources of boron, limited research has examined the relationship between dried plum intake and bone density in humans 24 , 25 , For example, one study in 48 postmenopausal women with low bone density found that consuming 50— grams of dried plums per day resulted in significant bone density improvements over 6 months Boron is not regularly found in multivitamin supplements.
As a result, it may be easier to consume it through foods, including prunes, raisins, and dried apricots. Boron is a trace element involved in bone growth and maintenance.
While more research is needed, it has been suggested that 1—3 mg of boron per day may support bone health. Vitamin K plays an important role in maintaining bone strength and preventing bone breakdown. Low levels of vitamin K have been associated with an increased risk of bone fractures and low bone density 27 , 28 , Instead, the adequate intake AI for adults over 18 is set at 90 mcg per day for women and mcg per day for men Given that more research is needed on the role of vitamin K supplements on osteoporosis and related fractures, it may be best to consume foods rich in vitamin K, such as leafy greens, broccoli, and Brussel sprouts.
Low levels of vitamin K have been associated with low bone density and risk of fractures. More research is needed to determine whether taking vitamin K supplements may help prevent bone loss and fractures. Isoflavones are a class of antioxidants often referred to as phytoestrogens. They have a structure similar to that of the hormone estrogen and can attach to and activate estrogen receptors in your body During menopause, estrogen levels in the body decline.
This drop in estrogen can lead to bone being broken down faster than it can be formed, resulting in an increased risk of osteoporosis 35 , Research suggests that soy isoflavones may help combat this loss of calcium from the bone and reduce the rate of bone turnover Similarly, another review of 52 studies showed significant bone density improvements with soy isoflavone supplementation in studies lasting for at least a year As a result, the suggested dosage based on current research is quite broad.
Keep in mind that more research is needed on differences in dosage requirements across various age groups and ethnicities, the duration of supplementation, and the form used. Soy isolate supplements have been shown to improve bone density and reduce bone turnover in postmenopausal women.
More research is needed to determine the optimal dosage and supplement form. Calcium is a major component of bone tissue and essential for bone strength and structure. The current RDI for calcium ranges from — mg per day, with increased needs during certain life stages, including childhood and adolescence, pregnancy and lactation, women over the age of 50, and all adults 70 years or older While adequate calcium intake throughout your life is important for bone health, research on the potential benefits of taking calcium supplements for the prevention and management of osteoporosis is mixed 41 , 42 , Similarly, a review of 59 studies found that increasing calcium intake through either supplements or food sources resulted in small but not clinically meaningful improvements in bone mass density For example, calcium supplements have been associated with symptoms like constipation, kidney stones, and other digestive issues.
There are also some concerns that they may be bad for heart health This gradual loss can affect your ability to move under your own power and increases your risk of developing a debilitating condition like osteoporosis — unless you stock up on nutrients needed to stem your losses.
RELATED: What to Eat and Avoid for Osteoporosis Prevention. To build and protect healthy bones, be sure to include these registered dietitian-approved foods in your diet.
And remember: Variety is an important factor when it comes to diet and bone health, Planells says. So, be sure to include a good mix of food groups in each meal — your bones and your palate will thank you. Both 1 cup of fat-free milk and 1 cup of plain nonfat Greek yogurt are excellent sources of calcium, according to nutrient estimates from the U.
Department of Agriculture USDA. Whether you choose full- or nonfat dairy products will depend on your personal preference. Nuts contain some calcium, but they also offer two other nutrients essential to bone health: magnesium and phosphorus.
Magnesium helps you absorb and retain calcium in the bones, Allonen says. Meanwhile, phosphorus is a key component of bones — roughly 85 percent of the phosphorus in your body can be found in your bones and teeth, according to the NIH.
There are plenty of nut varieties to choose from, including Brazil nuts, cashews, walnuts, peanuts, and pecans, but Allonen advises that almonds are always a good bet: 1 ounce oz of almonds a small handful is a good source of magnesium and provides some phosphorus, per the USDA.
R ELATED: 9 Foods High in Magnesium. Seeds also provide fiber , as well as omega-3 fatty acids , which are a type of polyunsaturated fatty acid that may lower cholesterol , reduce inflammation in the body, and keep your brain and nervous system working smoothly, according to the Academy of Nutrition and Dietetics.
Walnuts are also a source of omega-3s, research shows. Chia seeds , flaxseed , pumpkin seeds, and sesame seeds are only a few great seed varieties to add to your diet.
To reap the full benefits of the omega-3s in chia seeds and flaxseed , eat them ground. In addition, 1 oz of sesame seeds is an excellent source of calcium and magnesium and a good source of phosphorus, according to the USDA.
To incorporate more seeds into your diet, try sprinkling sesame seeds over your favorite salad or incorporating chia seeds into your next smoothie or baking project. As if you needed another reason to eat your greens!
A class of leafy green vegetables called cruciferous veggies provide several nutrients that support bone health, such as vitamin K and calcium, per Oregon State University , and, as mentioned, these nutrients play a role in bolstering bone health.
Cruciferous veggies include arugula, turnip greens, kale , cabbage, and broccoli , according to the National Cancer Institute. For an example of what you get, 1 cup of cooked kale is an excellent source of vitamin K and a source of calcium, notes the USDA.
This versatile leafy green, which you can toss in soups, salads and more , is also a good source of bone-friendly vitamin A. RELATED: 14 Healthy Salad Greens, Ranked From Best to Worst. All kinds of beans, including black beans , edamame , pinto beans, and kidney beans, serve up a hearty dose of bone-building nutrients like magnesium, calcium, and phosphorus.
Plus, beans are typically high in fiber and protein , which may be especially helpful for those following a plant-based diet. The NIH recommends that adults get between 1, and 1, milligrams mg of calcium per day, depending on sex and life stage.
Plant foods like beans can help you reach that calcium target and provide additional nutrients. For instance, 1 cup of black beans, which offers 84 mg of calcium, is an excellent source of magnesium and phosphorus, according to the USDA.
They are also an excellent source of fiber and are a source of plant protein. Specifically, one of the things it does is it helps the gut absorb calcium. Yet unfortunately, nearly 50 percent of the worldwide population is deficient in this important nutrient , largely thanks to low exposure to sunshine, according to research.
Specifically, adults younger than 70 should aim for 15 mcg, or IU, of vitamin D per day, per the NIH. Those age 70 and older should shoot for 20 mcg IU per day.
Fatty fish are among the best food sources of vitamin D : 1 oz of fresh smoked tuna is a good source of the vitamin, while a small, 3. RELATED: Eat the Right Fish for Heart Health. Fortified foods like cereal and juice may even provide a higher amount of calcium than leafy greens like kale, says Planells.
For example, 1 cup of Raisin Bran cereal provides calcium and is a good source of vitamin D, according to the USDA. And 8 oz of calcium-fortified orange juice is an excellent source of calcium and vitamin D. Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy.
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By Lauren Bedosky. Medically Reviewed. Kara Andrew, RDN, LDN of American College of Lifestyle Medicine. RELATED: What to Eat and Avoid for Osteoporosis Prevention To build and protect healthy bones, be sure to include these registered dietitian-approved foods in your diet.
Like nuts, seeds provide you with calcium, magnesium, and phosphorus, says Allonen. Everyday Health staff nutritionist Kelly Kennedy, RDN, shows you how to chop and simply dress this nutritious leafy green.
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