Bone health involves a complicated array of cellular actions as bone tissue is continually being broken down and built up in a process called remodeling. Maintaining bone strength is important since bone density decreases and the risk of osteoporosis rises as you age. According to Medline Plus, about 20 percent of women over 50 have osteoporosis. Diet has a significant impact on bone strength, and many different nutrients have an effect on the bones, including vitamins D, C and K.
Vitamin D
Vitamin D operates in the body to maintain calcium and phosphate levels. Because these minerals are important components in bone, the action of vitamin D has a strong effect on bone mineralization as well as on the breakdown of bone when calcium levels in the bloodstream drop too low. The severe bone disorder rickets can develop in children who are deficient in vitamin D. Vitamin D is also protective against osteoporosis in older individuals. This nutrient can be found in fatty fish and fortified food products or it can be synthesized by the skin in reaction to UV light. The recommended daily allowance for vitamin D is between 200 and 600 IU for healthy adults.
Vitamin C
Vitamin C impacts bone health by boosting the synthesis of collagen. It also stimulates the activity of alkaline phosphatase, an enzyme associated with the creation of osteoblasts, cells that build bone. A 2001 study in the "Journal of Bone Mineral Research" reported that vitamin C supplementation was correlated to increased bone mineral density in postmenopausal women. Vitamin C can be found in citrus fruits, tomatoes, broccoli, Brussels sprouts, cauliflower, strawberries and spinach. Men over 30 should get about 90 mg of vitamin C every day while women should get at least 75 mg.
Vitamin K
Vitamin K helps bones by increasing bone mineral density and helping prevent fractures. Three proteins involved with mineralization in bone, osteocalcin, matrix Gla protein, and protein S, are dependent on vitamin K to work properly. According to the Linus Pauling Institute at Oregon State University, women with high levels of vitamin K may be less prone to bone fractures, but this potential benefit requires more research. Vitamin K may also work together with vitamin D to produce some of the beneficial effects. Leafy green vegetables are high in vitamin K. Other sources include plant oils and margarine. Men over 30 should get at least 120 IU of vitamin K daily and women should aim for 90 IU or more.
References
- NIH Osteoporosis and Related Bone Diseases National Resource Center: Other Nutrients and Bone Health at a Glance
- Journal of Bone Mineral Research: Vitamin C supplement use and bone mineral density in postmenopausal women.
- Medline Plus: Osteoporosis
- Linus Pauling Institute at Oregon State University: Vitamin K
- National Institutes of Health Office of Dietary Supplements: Dietary Supplement Fact Sheet: Vitamin D
