Key Nutrients for Your Healthy Bones

The process that occurs in bone formation is very complex. There are two parts of the process. Osteoclasts break the bone and osteoblasts make a new part of it. It is an ongoing process all your life. The two key structures of a bone is the living tissue, made of living cells and the minerals that have to be acquired through the diet. Different levels and doses of daily minerals are needed for healthy bones. If you have a proper diet, you can prevent the appearance of osteoporosis.

Below you will find a list of nutrients that are the most important for your bone health:

1) Calcium Supplements

In order to prevent and treat osteoporosis you need certain doses of daily calcium. The main cause of osteoporosis is the deficiency of calcium. In order to prevent this from happening it is advisable that you take calcium supplements. The daily recommended doses are 800 mg of calcium per day for children with an age from 3 to 8 years and 1200 mg of calcium per day for adults. You should not have doses larger than 2500 mg per day because this may lead to kidney stones.

2) Vitamin D

Vitamin D helps in preventing and treating osteoporosis. The daily recommended dose for Vitamin D is 400 to 800 units per day. You can find Vitamin D in all kind of foods. You can also get it from sunlight. Examples of food are liver, fish or egg yolk. Do not take Vitamin D in huge amounts because it may be toxic for your body.

3) Vitamin K

Vitamin K is very helpful in terms of bone hardness. It prevents bone fractures. Foods that have Vitamin K include spinach, lettuce or broccoli. It is advisable to take supplements of this vitamin only after you ask your doctor's opinion.

4) Magnesium

Magnesium is also an important mineral when it comes to your bone health. It has the ability to thicken your bones. Between 250 mg and 750 mg of magnesium per day are recommended. It has some bad side effects for diabetics and for those with kidney problem. Deficiency of this mineral in your body may induce the appearance of osteoporosis.

5) Zinc

Specialists say that calcium works better at preventing and treating osteoporosis when complemented with zinc.

6) Vitamin A

You only need a small intake of Vitamin A to reduce the risk of breaking your bones.

7) Vitamin B12

Vitamin B12 and other vitamins such as Vitamin C or Vitamin E help increasing your bone density.

There are other nutrients like manganese, copper or boron that are needed for healthy bones. The most important thing is for you to know that taking supplements will almost every time help you in preventing or treating bone conditions. Osteoporosis can be treated effectively with supplements of calcium and zinc.

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