Best Vitamins for Bone Health: Strengthening Your Skeletal System

When you are looking to live a healthy lifestyle, you may be thinking of supplementing your diet or changing your diet to be healthier. Start with bone vitamins or dietary changes that can strengthen your bones. The best vitamins for bones are ones that you can get from your diet, but supplementing with vitamins will help. 

The skeletal system is the largest and perhaps the most important part of your body. Everything in the body is attached to our bones. When a bone is broken or weakened, all of the tissues and systems around that bone will suffer. Strong bones is critical to overall health.

As we age, it is more important than ever to keep an eye on our bone health. Bones weaken with age as bone density decreases. This will result in more fractures or an increased likelihood of fractures as you age. It is never too soon to begin implementing the best bone vitamins into your life. This can be done by changing your diet, or including the best supplements for bone health. 

The vitamins to pay the most attention to are calcium, magnesium, Vitamin K, and Vitamin D. Learn more about bone-building supplements here and how to include them in your life wisely.

Understanding Bone Health

Bone health is an integral component of overall health. Our bones are an important part of everything that we do, all day long. The skeleton is designed to keep our internal organs safe and to keep us strong and mobile. The bones are also a rich source of vitamins and nutrients and can provide important minerals to the blood throughout our daily lives. We need our bones healthy in order to stay healthy.

As we age our bones change. Our bones never stay the same throughout our lives. New bone material is constantly being generated while old bone material breaks down. During our youth, this process happens faster. Once we reach the age of 30, this process slows down, and our bodies are more susceptible to things such as osteoporosis.

There are a number of factors that can impact bone health. Lifestyle factors are the leading cause of bone health problems, but age plays a significant role as well. Eating a healthy diet that is rich in calcium, magnesium, Vitamin K, and Vitamin D is important. If you can not get enough of these vitamins and minerals in your diet, the best vitamins for bone health can be supplemented.

When your body loses these vitamins and minerals, it is at risk of losing bone density. There are a number of things that can result in this vitamin and mineral loss. Physical activity that is excessive without a healthy lifestyle can contribute. Cigarette smoking or tobacco use will also have an impact on your bone health. Drinking alcohol regularly will also limit your body’s ability to absorb vitamins and minerals in the healthiest way.

Women are more susceptible to bone issues than men, as hormones do play a role in bone density health. Age is a factor, with bones thinning and weakening with age regardless of gender. Hormones can also cause a problem with bone loss and bone density issues. When there are too many thyroid hormones, bone density changes.

An active lifestyle is critical to a healthy lifestyle. Without healthy bones, you can not accomplish this. It is important to include calcium in your diet as much as possible. Vitamin D is also very important. The best vitamins for bone health can be found in foods, and this is the easiest way for your body to absorb them.

Good sources of calcium include dairy products, and leafy greens like broccoli and kale. Foods such as fish, mushrooms, eggs, and fortified products will give you the Vitamin D you need. All of these food choices will also have additional vitamins for bone health such as magnesium and Vitamin K. If you can not include these foods in your diet, the best supplements for bone health can be purchased.

Key Vitamins for Bone Health

The key vitamins that you need for bone health are calcium, Vitamin D, and magnesium. These vitamins are the best vitamins for bone health because they build strong bones that are dense and can withstand the activity we put on our bodies every single day. It is never too late to start taking these vitamins or including them in your diet.

Calcium is critical to maintaining bone strength and density, as the bones contain and need a lot to function. It is considered to be in high quantities in the human body. Most adults should consume or take between 1,000 mg to 1,500 mg of calcium every day. 

On average, we typically consume or bring in as much as 500 to 1,000 mg of calcium daily without even thinking of it. If you do not eat a lot, however, you may want to consider supplementing your diet and lifestyle with calcium.

Vitamin D is integral in ensuring the proper absorption of calcium and assists with bone density. This is a vitamin that is fat-soluble and is easily consumed either in the diet or through supplementation. Magnesium is similar to Vitamin D in that it is critical for healthy bone density and the absorption of key minerals like calcium. Multiple studies have indicated that Vitamin K improves bone density as well.

Foods that are good sources of vitamins

Vitamin D: The Sunshine Vitamin

Vitamin D is called the sunshine vitamin because our bodies can receive Vitamin D through sun. This is a fat-soluble vitamin that protects the bones, helps to absorb calcium, and supports the muscles that the bones support. It also helps with protection when there are falls. Every age group needs Vitamin D.

The recommendation for Vitamin D for people under the age of 50 years old is 4-800 IU a day. Adults over the age of 50 should take 8-1,000 IU daily. Sunshine is a key way to get Vitamin D. You can also get this critical vitamin through food or vitamin supplements. When your body receives sunlight, your skin gets to work to make some magic with your bones through Vitamin absorption.

Vitamin D can also be obtained through food sources such as salmon and tuna. Many dairy products will also contain Vitamin D. Vitamin supplements that come in the form of tablets or pills can also help you to get more Vitamin D. 

For older people in nursing homes or people that stay inside a lot, Vitamin D should be supplemented for this age group who is most at risk of falls. Vitamin D is important for calcium absorption so that our blood and our bones can be healthier.

Calcium: Building Blocks for Bones

Calcium is integral to bone function. We can get more calcium in our diets and in supplementation. It is considered the building block for our bones because, without it, our bones would not be able to stay strong. This is a mineral that all human life needs. 

Our nails, skin, sweat, and urine will all release calcium throughout our day. We need to continuously supplement our diets and our days with calcium in order to ensure strong bone health.

Males or females under the age of 50 need up to 1,000 mg of calcium daily. Over the age of 51 years, the amount of recommended calcium is 1,200 mg. Bone formation occurs throughout our entire lives. We need this to stay strong. We can get calcium from supplements or from our diet.

Dairy is the most common way to consume calcium, but you can find it in leafy vegetables and legumes like beans. It is estimated that calcium is absorbed the best when you consume it in amounts of 500 to 600 mg each time. That is for both food and vitamin supplementation of calcium. Consume calcium throughout the day and with meals, or as your meal, for the best possible absorption.

If you are taking vitamins to get your calcium, the calcium is best absorbed by your bones when you take it with food. Start with smaller amounts so that your body can get adjusted to this change, and add calcium in increments. 

Your body is a homeostatic machine and always needs balance. When introducing something new, you want to ensure that it adjusts slowly so that these minerals can be absorbed easily and quickly. It is not dangerous to take it all at once, but you will get better results if you scatter your calcium intake throughout the day.

Magnesium: Supporting Bone Density

Magnesium is an important mineral when it comes to supporting bone density. We can get magnesium from a wide range of food sources and also from vitamin supplementation. Magnesium is also important to move other integral minerals like calcium through the body. 

With magnesium, calcium is better absorbed and can be absorbed faster. Magnesium from the diet or supplementation can help with the transport of calcium.

Magnesium is also important for converting Vitamin D into something that the body can use to absorb calcium. In one study with over 73,000 women, it was learned that those that consumed 400 mg of magnesium daily had higher bone density. We need more magnesium as we grow.

For children, 30 mg to 360 mg is the recommended daily allowance. Babies before six months should get at least 30 mg, and 18-year-olds should get as much as 360 mg, for male and female children and youth. This can easily be done with the diet for children, but can also be obtained through children’s vitamins. After the age of 18, young adults should consume 400 mg of magnesium, and 420 mg after the age of 51 years old.

Food sources of magnesium are plenty. You can get magnesium from mineral water even, but there are better sources. Spinach, nuts, seeds, and grains are excellent sources of magnesium. Pumpkin seeds are among the most popular kinds of nuts or seeds to eat to enrich your diet with magnesium. Dairy foods can also be a rich source of magnesium. If you can not get your magnesium requirements in food, bet on the best vitamins for bones through supplementation.

Vitamin K: Enhancing Bone Mineralization

Vitamin K is another key vitamin that enhances the mineralization of bones. This ensures healthy bones and healthy bone structures. Vitamin K helps the absorption of calcium and also maintains bone strength and density. Additionally, through bone mineralization, bones have a lower tendency to break down and weaken. Vitamin K performs this role. Without enough Vitamin K in our diet, our bones will decrease in bone density and we are at risk of serious problems with bone fractures.

Vitamin K can be found in the diet and in vitamin supplements. The most popular food choices for Vitamin K include leafy greens such as broccoli and Brussels sprouts. Fermented food like probiotic yogurt is also a rich source of Vitamin K.

Other Essential Nutrients for Bone Health

There are other essential nutrients for bone health. We need a healthy diet that is well-supplemented in order to maintain strong bones with good bone density.

The most common essential nutrients you need for bone health include:

  • Vitamin A
  • Vitamin B12
  • Vitamin C

All of these vitamins are considered among the best vitamins for bone health as they build healthy systems in the body. Vitamin C can help with bones considerably. It also helps with collagen production and bone mineralization. Vitamin B12 helps with iron and calcium absorption. Osteoblasts and osteoclasts are cells that break down bone materials. Vitamin A helps with this activity to promote and strengthen bone health.

Begin Bone Vitamins Today

When you are thinking about strengthening your bones, there is a lot that you can do for yourself to promote good bone health. The best vitamins for bone health are calcium, magnesium, Vitamin K, and Vitamin D. However, you also need to include Vitamin A, Vitamin B12, and Vitamin C in your diet. 

Including all of these vitamins in your diet or supplement routine is the fastest and easiest way to increase your bone density. Begin bone vitamins today and be on your way to a stronger and healthier lifestyle.

Sean Byers, MD

Sean Byers, MD

Sean Byers is currently a Resident in the Internal Medicine program at UTMB. He studied at the University of Queensland School of Medicine as well as received his Master’s in Public Health with a focus in epidemiology and biostatistics at the University of Southern California. His background is in biology, computer science, public health, and internal medicine.

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