Your bones are living structures that undergo active replacement and remodeling throughout life. New bone formation begins with the production of a rubbery material called collagen. Mineral deposition in the collagen solidifies the new bone tissue, imparting hardness and strength. Your bones contain large concentrations of calcium and phosphorus, along with other minerals in lesser amounts. Insufficient quantities of minerals and vitamins in your diet may lead to poor bone mineralization and reduced bone strength.
Calcium
Calcium is the most plentiful mineral in your body. Approximately 99 percent of your total body calcium is in your bones, notes the Linus Pauling Institute of Oregon State University. The majority of bone calcium exists as a solid material called hydroxyapatite. The calcium in your bones comes exclusively from the foods you eat and nutritional supplements. The Institute of Medicine recommends 1,000 mg of dietary calcium daily before age 50 and 1,200 mg for people age 50 and older. Foods that contain high concentrations of calcium include milk, cheese, yogurt, spinach, soybeans and tofu, white beans, kale, salmon, shrimp, crab and calcium-enriched cereals, reports the USDA National Nutrient Database.
Absorption of dietary calcium from your intestine requires the presence of vitamin D. Once absorbed into your bloodstream, hormones and vitamin D regulate calcium metabolism, explains endocrinologist Leonard J. Deftos of the University of California, San Diego on the medical reference website Endotext.org. Circulating calcium is incorporated into your bones only if sufficient amounts are available from your diet.
Phosphorus
Phosphorus is the other principal mineral component of your bones, joining with calcium to form hydroxyapatite. Your bones contain approximately 85 percent of the phosphorus in your body, reports the U.S. Department of Health and Human Services Office of the Surgeon General. The Institute of Medicine recommends 700 mg of phosphorus daily for adults. Sources of concentrated phosphorus include milk, cheese, yogurt, fish, crab, shrimp, beef, turkey, barley, soybeans, lentils and sunflower seeds, notes the USDA. Because many foods contain phosphorus, a dietary deficiency proves rare, notes the medical reference text "Harrison's Principles of Internal Medicine." Phosphorus is well absorbed from the intestine into the bloodstream. Your bones take up phosphorus as needed for bone mineralization.
Magnesium
Your bones contain a large amount of magnesium, which contributes to overall bone strength. Approximately 60 percent of the magnesium in your body is in your bones, reports the Office of the Surgeon General. Your need for magnesium varies according to your age and sex. The Institute of Medicine recommends 400 mg of magnesium daily for men age 19 to 30 and 420 mg thereafter. Women age 19 to 30 require 310 mg of magnesium daily and 320 mg after age 30. Rich sources of dietary magnesium include whole grains, spinach, soybeans, tofu, fish, artichokes, chocolate, nuts and seeds, according to the USDA. A dietary magnesium deficiency proves uncommon because the mineral is present in varying concentrations in many foods.
References
- Oregon State University Linus Pauling Institute: Calcium
- Institute of Medicine of the National Academies, Food and Nutrition Board: Dietary Reference Intakes (DRIs): Recommended Intakes for Individuals
- USDA National Nutrient Database for Standard Reference, Release 18: Calcium, Ca (mg) Content of Selected Foods per Common Measure
- Endotext.org: Calcium and Phosphate Homeostasis
- U.S. Department of Health and Human Services: Bone Health and Osteoporosis: A Report of the Surgeon General, Chapter 7: Lifestyle Approaches To Promote Bone Health
- USDA National Nutrient Database for Standard Reference, Release 18: Phosphorus, P (mg) Content of Selected Foods per Common Measure
