As you age, your bone density naturally declines. While a certain amount of bone loss is expected, continued loss may result in a stooped stance, brittle bones and frequent fractures quickly decreasing your quality of life. However, a combination of minerals can help prevent bone loss and leave your bones feeling strong and healthy well into the winter of your life.
Calcium
It is well-known that calcium is needed for healthy bones. However, the National Women's Health Information Center reports that dietary sources of calcium are more beneficial to your bone health than supplements are. To prevent bone loss, you should consume between 1,000 and 1,300 mg of calcium a day. You can easily get the daily recommended amount of calcium from three to four servings of yogurt or milk. If you have an aversion to dairy, incorporate more spinach and white beans to your diet and ask your doctor about possible supplements.
Magnesium
Vitamin D is necessary for the body to absorb calcium properly. Magnesium is necessary for the body to absorb vitamin D properly. For this reason, it is necessary to get between 310 mg and 320 mg of magnesium a day for women and 400 mg to 420 mg for men. Fortunately, magnesium is present in a wide array of foods. Some of the most abundant sources of magnesium are in halibut, nuts, spinach, yogurt and cereals.
Boron
Boron helps the body to maintain higher levels of magnesium, which promotes overall bone health. However, boron may also have another benefit. It appears, according to MedlinePlus, that boron increases the the levels of estrogen in postmenopausal women. Since a drop in estrogen levels causes bone loss, it is possible that boron will help reverse this pattern of deterioration. To get a healthy dose of boron in your diet, simply eat fruits and vegetables every day.
Phosphorus
Phosphorus works closely with calcium to keep your bones strong. You can find phosphorus in most protein-rich foods like meats and nuts. While most people get more than enough phosphorus in their diets, certain conditions like diabetes and anorexia may result in a deficiency that leaves your bones weak. Phosphorus levels may also drop if you drink a lot of alcohol or take a number of drugs from antacids to blood pressure medicines. If you are currently taking medication and are worried about potential bone loss, it is important to ask your doctor whether she suggests mineral supplements.
