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While recommendations used to be for just calcium, we know today that bone health requires a mixture of nutrients including vitamins D and K and minerals like calcium and magnesium, as well as other trace minerals. An evaluation of your diet, your bone building efforts, and any bone health risks with your doctor can help determine the best supplementation plan for you to achieve your healthy-bone goal.
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Calcium and vitamin D are the most important vitamins and minerals for bone health. Calcium requires vitamin D for absorption so it is important to get both in your diet or via a supplement. Vitamin D is a fat soluble vitamin so if you are taking a supplement, make sure that you take it with a meal. Some of the best food sources for each are as follows:
Calcium: low/nonfat dairy, sesame seeds, dark green leafy vegetables and black eyed peas
Vitamin D: fatty fish like salmon or tuna, fortified low/nonfat milk, low/nonfat yogurt
Calcium: low/nonfat dairy, sesame seeds, dark green leafy vegetables and black eyed peas
Vitamin D: fatty fish like salmon or tuna, fortified low/nonfat milk, low/nonfat yogurt
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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.