While most people can identify calcium as a vital nutrient for bone health, vitamin D, magnesium, phosphorus and vitamin C also play vital roles in the maintenance of bone health. Sub-optimal intake of any of these nutrients can adversely affect bone health, potentially leading to osteoporosis. According to MayoClinic.com, osteoporosis is caused by loss of minerals from bone, causing bones to become brittle and weak.
Calcium
The bones and teeth contain 99 percent of the body's total calcium. According to Gropper and colleagues in "Advanced Nutrition and Human Metabolism," adequate calcium intake can help to diminish the bone loss associated with age and menopause in women. The Adequate Intake (AI) for calcium is 1,000mg for adults up to age 50 and 1,200mg for adults age 51 and over. Food sources of calcium include dairy products such as cheese, milk and yogurt. Non-dairy sources of calcium include almonds; legumes such as black and pinto beans; and leafy green vegetables such as broccoli, kale and Swiss chard.
Vitamin D
According to the Linus Pauling Institute at Oregon State University, severe vitamin D deficiency causes rickets in children due to lack of mineralization of bone and osteomalacia in adults due to loss of minerals from bone. Vitamin D, in concert with the other vitamins and minerals discussed, appears to play a role in osteoporosis as well. Vitamin D increases calcium absorption from foods in the gastrointestinal tract. According to Gropper and colleagues, multiple studies have shown that vitamin and calcium supplements improve bone mineral density. The AI for vitamin D is 200 IU per day for adults up to 50 years old, 400 IU for adults 51 to 70 years old and 600 IU for adults over 70. Vitamin D is found naturally in some foods including fish, liver and egg yolk. Vitamin D is also found in fortified foods such as breakfast cereals, orange juice and soy milk.
Magnesium
Magnesium is a mineral, like calcium, that makes up about 1 percent of the mineral content of bone. According to the Linus Pauling Institute, several studies have indicated that higher intakes of magnesium are associated with higher bone mineral density. The RDA for magnesium is 420mg for men and 320mg for women over 30 years of age. Good food sources of magnesium include whole grains, leafy green vegetables and nuts.
Phosphorus
Phosphorus is found in bone bound to calcium making it a vital mineral for bone health. Inadequate phosphorus intake is unlikely due to its wide distribution in foods. More of a concern is that a diet high in phosphorus combined with a diet low in calcium may contribute to osteoporosis, according to Gropper and colleagues.
Vitamin C
Gropper and colleagues note that vitamin C is vital for collagen synthesis, and collagen is a major protein found in bone. The RDA for vitamin C is 75mg for adult women and 90mg for men. Good food sources of vitamin C include bell peppers, broccoli, oranges and strawberries.
References
- MayoClinic.com: Osteoporosis
- "Advanced Nutrition and Human Metabolism"; Sareen Gropper, Jack Smith, James Groff; 2005
- Linus Pauling Institute at Oregon State University: Vitamin D
- Linus Pauling Institute at Oregon State University: Magnesium
