Several minerals play an active role in the absorption of calcium, its metabolism, and bone development. In addition to vitamin D, key minerals include boron, magnesium, and zinc. There is no recommended daily intake for boron, but it is plentiful in fresh and dried fruits, vegetables, leafy greens, legumes, seeds, and nuts. Avoid large doses of boron in supplements, which can cause headaches. The recommended daily doses of magnesium range from 280 mg for women to 350 mg for men. Magnesium can be found in cereals, nuts, tofu, dairy products, pineapples, plantains, bananas, raisins, avocados, artichokes, spinach, okra, oysters, mackerel, halibut, grouper, and cod. As for zinc, the recommended daily requirement is 12 mg to 15 mg; high doses of zinc are toxic, may suppress immune function, and may be related to bone loss in postmenopausal women. Foods high in zinc include eggs, seafood, whole grains, meats, wheat germ, nuts, peanut butter, and seeds.
More Answers from Debra Fulghum Bruce PhD