After your mid-20s, your body no longer produces bone at the same rate it breaks it down. If you don't properly take care of your body and give it the nutrition it needs to build healthy bones, you could risk developing osteoporosis. Osteoporosis is a condition in which your bones become porous and weak, leaving you susceptible to fractures. Certain vitamins, like D and K, can help improve your bone health and keep osteoporosis at bay.
Vitamin D
Vitamin D, the sunshine vitamin, can impact the health of your bones. Vitamin D, among other things, helps with vitamin and mineral absorption. Inadequate levels of vitamin D can lead to the development of osteoporosis. Young children's bodies rely on vitamin D to help their bones grow and develop. According to the National Osteoporosis Foundation, people who have low levels of vitamin D also have lower bone mass. Since you build bone into your 20s, it is important to lay a strong foundation for when bone building does not keep up with bone breakdown. Vitamin D intake for people younger than 50 should be between 400 to 800 international units. Over the age of 50, increase your intake to 800 to 1,000 IU. You can get vitamin D by absorbing it from sunlight or from dietary sources including fish, eggs and yogurt.
Vitamin D and Calcium
Calcium, although it is not a vitamin, is essential for bone health. Vitamin D and calcium work closely to promote healthy bones. Vitamin D works in the intestines by aiding your body's absorption of calcium. This is important because calcium is the building block of bones. Without adequate vitamin D, your body cannot properly absorb calcium, which can lead to an unhealthy state in your bones.
Vitamin K
According to a study published in "Nutrition" in 2001, vitamin K can help combat and improve osteoporosis and reduce your risk of developing a fracture. This study suggests that vitamin K works to promote the action of osteocalcin, a protein involved in bone building, as well as increasing calcium inside your body. The Institute of Medicine suggests consuming 90 mcg per day for females and 120 mcg per day for males. Sources of vitamin K include spinach, cauliflower, soy and cereal.
Considerations
Like anyone else, you want your bones to be as healthy as they can be. Good nutrition can be met with a well-balanced and healthy diet. However, certain medications or strict diets can interfere with adequate nutrition. Taking a multivitamin may be able to help. Talk to your doctor to help you decide if taking a multivitamin supplement is the right strategy for you.
References
- National Osteoporosis Foundation: How Bones Change and Grow; 2011
- National Osteoporosis Foundation: Vitamin D and Bone Health; 2010
- National Institutes of Health: Vitamin D; 2011
- "Nutrition"; Vitamin K and Bone Health; P. Weber; November 2001
- Medline Plus: Vitamin K; Linda Vorvick, MD; March 7, 2009
