Good bone health is essential to help to prevent conditions such as osteoarthritis, in which bones are fragile and prone to fracture. Bones also store minerals essential for overall health, support mobility and help to protect vital organs. According to the U.S. Surgeon General, Americans can improve their bone health by taking regular exercise and ensuring they receive the correct amounts of vitamins and minerals. A healthy, balanced diet will usually provide adequate levels of essential vitamins and minerals; however, some people may consider taking dietary supplements.
Calcium
The bones need calcium to stay healthy. Calcium is also needed for strong teeth and to support proper function of the muscles, heart and nervous system. Calcium is a mineral found in a variety of foods including nuts, dairy products and green leafy vegetables. It is also available as a dietary supplement. The National Institutes of Health Office of Dietary Supplements notes that some people who take calcium supplements may experience bloating, gas and constipation. Calcium supplements may interact with some medicines, including biphosphonates, tiludronate disodium and some antibiotics.
Vitamin D
According to MayoClinic.com, people with a severe vitamin D deficiency may lose bone mineral content, experience bone pain and a condition called osteomalacia, which is characterized by soft bones. The U.S. Surgeon General notes that people can increase their bone health status by ensuring an adequate intake of vitamin D. Vitamin D is manufactured by the body when the skin is exposed to the sun and is also found in foods such as eggs, oily fish and liver. Although most people don't need to take a vitamin D supplement, the U.K. Food Standards Agency recommends that pregnant women and older people take 0.01mg of vitamin D each day.
Magnesium
According to the National Institutes of Health Office of Dietary Supplements, 50 percent of total body magnesium is found in the bones. A magnesium deficiency may be a risk factor for osteoporosis in postmenopausal women. The Office of Dietary Supplements suggests that eating foods such as green vegetables and legumes is the best way of getting magnesium. However, some people may need a magnesium. supplement. These include alcoholics, older adults, people with poorly-controlled diabetes and individuals with Crohn's disease. Supplemental magnesium may cause diarrhea and abdominal cramping.
