Vitamins for Bone Health: How To Keep Bones Strong and Healthy

With age, comes wisdom — but sometimes, it may also come with bone health challenges. Here's the good news: Maintaining healthy bones can be as simple as improving the quality of what you eat.

Your bones may become weaker and more prone to breaking as you get older. That's why it's important to take steps to preserve bone health. By choosing foods rich in supportive vitamins and by staying active, you can give yourself the TLC you deserve. There may also be cases where you might benefit from certain dietary supplements or vitamins for bone health.*
 

Calcium

You've likely heard that calcium is an important building block of bones and teeth. In fact, your body stores nearly all of its calcium supply in your bones. Calcium deficiency can lead to decreased bone strength, osteoporosis and other bone disorders. Your body maintains proper calcium levels with the help of vitamin D, which facilitates the absorption of calcium in your gut.

Dietary sources of calcium include:

· Dairy products such as milk, yogurt and cheese
 

· Canned sardines and salmon with bones
 

· Leafy greens like kale, broccoli and spinach
 

Grains aren't a natural source of much calcium, but certain products are fortified with added calcium. Common examples are fruit juices, tofu and cereals.
 

Several forms of calcium are found in dietary supplements, such as calcium citrate and calcium carbonate. People who are more likely to need extra calcium include postmenopausal women and individuals who avoid dairy products (due to a vegan lifestyle, lactose intolerance or milk allergy, among other reasons).
 

Vitamin D

It's important to take note of vitamin D when you're considering the best vitamins for strong bones. As noted above, vitamin D contributes to bone health through its role in promoting calcium absorption. Vitamin D also plays a role in bone mineralization, which is the process of mineral deposition or buildup on the bone matrix. In addition, vitamin D helps you maintain normal levels of phosphate, another important bone-building mineral.
 

Adequate amounts of calcium and vitamin D can help protect you against osteoporosis, a condition that involves weakened bones and an increased risk of fracture (broken bones). Without treatment, vitamin D deficiency can also lead to other bone diseases, such as rickets in children. Rickets can occur in children or teens when growing bones become soft or misshapen due to insufficient amounts of vitamin D and calcium.
 

To obtain naturally occurring sources of vitamin D in your diet, look to:
 

· Fatty fish and fish liver oils
 

· Beef liver, egg yolks and cheese
 

· Mushrooms
 

Also, fortified foods (like certain breakfast cereals, yogurt and orange juices) are a source of added vitamin D.
 

Some people may not get enough vitamin D in their diet. Fortunately, the sun is another source of vitamin D, as exposure to direct sunlight also stimulates your body to make vitamin D. However, factors such as clouds, smog, old age, sunscreen and skin color may affect the amount of vitamin D your body makes from the sun. Even though time spent in sunshine helps your body produce vitamin D, it's still important to use sunscreen and take precautions to help minimize your exposure to the sun's damaging ultraviolet rays.
 

People who may be more likely to require vitamin D supplements include breastfed infants, older adults, people with limited sun exposure and people with gastrointestinal disorders.
 

Vitamin K

Another example of an essential vitamin for bone health is vitamin K. This vitamin acts as a coenzyme ("helper" enzyme) in the biochemical processes involved in bone metabolism. Furthermore, several proteins in the bones rely on vitamin K to function properly. One such example is osteocalcin, a key player in the bone turnover process.
 

Food sources of vitamin K include:
 

· Green vegetables, such as iceberg lettuce and collard greens
 

· Vegetable oils like soybean oil and canola oil
 

· Certain fermented foods, like nattō (a traditional Japanese food made from fermented soybeans) and cheeses
 

Some meal replacement bars and shakes are also fortified with vitamin K.
 

People with malabsorption disorders and infants not treated with vitamin K at birth are more likely to have low vitamin K levels.
 

Several forms of vitamin K are available as dietary supplements, including vitamin K1 as phylloquinone or phytonadione and vitamin K2 as MK-4 or MK-7.
 

Vitamin C

Another key weapon in the strong bones arsenal: vitamin C. This vitamin is essential to the synthesis of collagen, the key structural component of all connective tissues — including skin and bones.
 

The best dietary sources of vitamin C are fruits and vegetables, such as:
 

· Oranges and other citrus fruits
 

· Tomatoes
 

· Potatoes
 

· Red and green peppers
 

· Kiwis
 

· Broccoli
 

· Strawberries
 

· Brussels sprouts
 

· Cantaloupe melons
 

These food sources naturally contain vitamin C, but other grain-based products may be fortified with added vitamin C, such as breakfast cereals.
 

Those who may be at a higher risk of needing extra vitamin C include people who eat a limited variety of foods, people who smoke or are exposed to smoke, infants fed evaporated or boiled milk, and people with malabsorption disorders or other chronic diseases.
 

Magnesium

Magnesium is a vital mineral in maintaining bone health. Magnesium plays a role in bone development and structure and may affect bone density. Interestingly, about half of your body's magnesium exists in your bones.
 

Some examples of magnesium-rich foods are:
 

· Spinach
 

· Legumes
 

· Nuts
 

· Seeds
 

· Whole grains
 

Magnesium may also be added to certain breakfast cereals and other fortified foods. Tap, mineral and bottled waters may also provide this mineral, but the amount varies with the source of the water.
 

Groups who may be more likely to need extra magnesium include older adults and people with medical conditions like gastrointestinal diseases, type 2 diabetes and alcohol use disorder.
 

Vitamin A

Vitamin A is another vitamin involved in bone growth and development, specifically bone remodeling and growth. Supplemental minerals and vitamins for bone health often include vitamin A.
 

To get more vitamin A into your diet, look to include the following types of foods:
 

· Dairy products, eggs, fish and organ meats
 

· Leafy green vegetables
 

· Orange and yellow vegetables, such as bell peppers
 

· Tomatoes
 

· Certain vegetable oils
 

Vitamin A may also be found in certain fortified products such as cereals, milk and margarine.
 

Vitamin A deficiency can lead to impaired bone growth, but this deficiency is not common in the United States. Those at higher risk for vitamin A deficiency include premature infants, people with cystic fibrosis and people with gastrointestinal disorders. People living in lower-income countries are also at higher risk, particularly infants, children and women who are pregnant or breastfeeding.
 

Maintaining Strong Bones

To prevent conditions such as osteoporosis and fractures, it's essential to take care of your bones. One effective way to support bone health is by eating a balanced diet that includes nutritious foods rich in minerals like calcium and magnesium, as well as vitamins A, C, D and K.
 

Alongside strength-building exercises and a balanced diet, incorporating certain dietary supplements and vitamins for bone health can reduce the risk of related problems.* Besides bone health, keep in mind that adequate nutrients and exercise are important for many other body functions and your overall well-being.
 

If you're considering adding dietary supplements to your routine, talk to your healthcare provider or a Rite Aid pharmacist. They can help you select the right supplements in appropriate dosages to better support strong and healthy bones.
 

*These statements have not been evaluated by the Food & Drug Administration to diagnose, treat, cure or prevent any disease.
 

These articles are intended for informational purposes only and are not a substitute for professional medical advice, diagnosis, or treatment and are not intended to treat or cure any disease. Never disregard professional medical advice or delay in seeking it because of something you have read in these articles. Advances in medicine may cause this information to become outdated, invalid, or subject to debate. Professional opinions and interpretations of scientific literature may vary. Consult your healthcare professional before making changes to your diet, exercise or medication regimen.
 

Sources:
 

· National Institutes of Health Office of Dietary Supplements. Vitamin D. Updated September 18, 2023. Retrieved December 22, 2023: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/.

· National Institutes of Health Office of Dietary Supplements. Calcium. Updated October 6, 2022. Retrieved December 22, 2023: https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/.

· National Institutes of Health Office of Dietary Supplements. Vitamin K. Updated March 29, 2021. Retrieved December 22, 2023: https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/.

· National Institutes of Health Office of Dietary Supplements. Vitamin C. Updated March 26, 2021. Retrieved December 22, 2023: https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/.

· National Institutes of Health Office of Dietary Supplements. Magnesium. Updated June 2, 2022. Retrieved December 22, 2023: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/.

· National Institutes of Health Office of Dietary Supplements. Vitamin A and carotenoids. Updated December 15, 2023. Retrieved December 22, 2023: https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/.

· Centers for Disease Control and Prevention. Guidance for Evaluating the Nutritional Status and Growth in Refugee Children During the Domestic Medical Screening Examination. Retrieved December 22, 2023: https://www.cdc.gov/immigrantrefugeehealth/guidelines/domestic/nutrition-growth.html.