Nutrients for Stronger
Bones
Bone Nutrient Caution
I believe that a healthy diet can supply a good part of your nutritional
needs, but I also recognize that circumstances make it difficult
for many women to eat right. Most of these vitamins, minerals and
other nutrients can be found in powerful multi-vitamin/mineral nutrients.
But be careful which one you choose to support strong, healthy bones.
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Make sure it contains all the essential nutrients described here to support healthy bone. If any are missing, fill them in with additional nutrients. |
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Be wary of anything that promises to meet all your needs with just one or two pills. |
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Be sure there is approximately twice as much calcium as magnesium. |
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Look for “hypoallergenic” formulas made without wheat, yeast, sugar, or milk. |
Click on the highlighted word for more information
on that particular vitamin or minerals.
Vitamins and Minerals
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Vitamin A |
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Boron |
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Vitamin B6 |
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Calcium, Magnesium, Zinc |
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Vitamin B12 |
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Copper |
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Folic Acid |
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Manganese |
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Vitamin C |
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Silica |
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Vitamin D |
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Phosphorus |
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Vitamin K |
Even if you follow the Alkaline Diet religiously,
you’re still likely to need to supplement certain vitamins and minerals
for bone health. Click on each highlighted nutrient listed for more
details.
Vitamin
A (as beta carotene)
Recommended bone building dose: 4,000-5,000 IU daily
Plays a role in the development of osteoblasts, the cells that build
new bone.
Vitamin
B6
Recommended bone building dose: 50-100 mg
This vitamin is critical for calcium absorption, the strength of
connective tissue, and preventing osteoporosis and heart disease.
Vitamin
B12
Recommended bone building dose: 100-500 mcg
This B vitamin helps your body properly process the amino acid homocysteine.
Too much homocysteine contributes to osteoporosis and heart disease.
Folic
acid
Recommended bone building dose: 800 mcg
This performs the same functions for bone health as B12.
Vitamin
C
Recommended bone building dose: 500-3000 mg daily
This amazing vitamin is necessary for the formation of collagen
in connective tissue and stimulates cells that build bone.
Vitamin
D
Recommended bone building dose: 800 IU
This vitamin assists with absorption of calcium and adds bone mass.
Vitamin
K
Recommended bone building dose: 150-500 mcg
Vitamin K reduces calcium loss and keeps bones from becoming fragile
and easily broken.
Calcium,
magnesium, zinc
Recommended bone building dose:
Calcium: Ideally, the typical adult woman without bone loss should
get 1,200-1,700 mg per day if she’s not taking estrogen; 1,000-1,500
mg if she is. If you already have bone loss, you should get 1,500-2,000
mg per day, from a combination of diet and nutrients.
Magnesium, 400-1,000 mg
Zinc: 15 mg
Boron
Recommended bone building dose: up to 6 mg
Boron is required for proper metabolism and utilization of other
bone building nutrients and hormones.
Copper
Recommended bone building dose: 1.5-3 mg
This mineral aids in the formation of collagen for bone and connective
tissue.
Manganese
Recommended bone building dose: 10-18 mg
Manganese plays an essential role in bone cartilage and bone collagen
formation, but its easily depleted by foods high in calcium and
phosphorus.
Phosphorus
Recommended bone building dose: 1,500 mg
You need to balance your phosphorus intake with calcium. Most Americans
get too much phosphorus from red meat and soft drinks. To achieve
proper balance, decrease the amount of red meat, carbonated beverages,
and processed foods you consume, and increase your calcium intake
to the recommended levels.
Silica
Recommended bone building dose: 20-50 mg
Not to be confused with the plastic silicone. Whole grains and the
skins of fruits and vegetables are high in silica, as are teas made
from horsetail and oat straw. Silicon, in the form of silica, strengthens
the structure of bones and other connective tissue.
To read more about nutrients for bone
health, go to:
The Role
of Our Bones
Women with Great Bones
Symptoms of Osteoporosis
Building Stronger Bones Through
Better Nutrition: The Alkaline Diet
Nutrients for Stronger Bones
Other Key
Nutrients for Bone Health