Maintaining strong and healthy bones is crucial, and vitamins play a significant role in this. If you’re looking to boost your bone strength, understanding which vitamins are essential and where to find them is key. Here’s a guide to the most important vitamins for bone health and how to incorporate them into your diet.
Vitamin B12 for Bone Health
Function: Vitamin B12 is vital for preventing bone brittleness and reducing fracture risk by promoting mineral bone density.
Daily Requirement: Approximately 2.4 micrograms.
Sources: Fish, poultry, and Marmite are rich in vitamin B12.
Vitamin D and Bone Health
Function: Essential for calcium absorption, vitamin D is crucial for protecting against osteoporosis, a condition that weakens bones.
Daily Requirement: Between 15 and 20 micrograms, with higher doses for those over 70.
Sources: Cod liver oil is an excellent source. One teaspoon can provide over half the daily requirement. Supplements are also effective.
Calcium: The Bone Superfood
Function: Calcium is vital for building strong bones and teeth, heart health, blood clotting, and muscle function.
Daily Requirement: Over 1,000 milligrams. Children may need more during bone development.
Sources: Dairy products like milk, cheese, and yogurt, leafy greens (except spinach, whose calcium is not well absorbed).
Magnesium for Overall Bone Health
Function:
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