Of course you need calcium in your diet to maintain and strengthen your bones, especially as you age. But calcium won't do it by itself. Here are five other nutrients that you need for healthy bones.
Magnesium
Works with calcium to create stronger and more flexible bones. Aim for 400mg to 800mg per day, mostly from foods like leafy greens, nuts and legumes.
Boron
It only sounds boring. Born plays a key role in regulating calcium and magnesium levels in your blood. Aim for about 3mg per day from foods such as coffee, milk, apples, prunes, and potatoes.
Selenium
Selenium is an antioxidant and helps maintain bone density and protect against osteoporosis. 100mcg to 200mcg per day is recommended. Foods rich in selenium include Brazil nuts, meat, eggs, and bread. Because selenium comes from the Earth, its content can slightly vary based on where a food source (or animal feed) is grown, and the quality of that soil.
Vitamin D
As is well known, adequate Vitamin D levels are required to support the absorption of calcium. 2,000IU to 5,000IU is recommended but Vitamin D is fat soluble so it will accumulate in the body. Check your blood level and consult with your healthcare advisor to determine the best amount for you. Eggs, fatty fish, mushrooms and some organ meats contain plentiful Vitamin D. You body can also manufacture it if you are exposed to sufficient sunshine.
Vitamin K
Vitamin K is required to activate osteocalcin, a protein that is required to integrate calcium into bone. 90mcg per day is recommended for most people. Food sources include greens such as collards, kale and spinach. Before adding Vitmin K to your diet, consult with your healthcare advisor, since it can interfere with some prescription medications, especially blood thinners.
Diet is always the preferred source of vitamins and minerals, but if you aren't getting enough supplements may be able to close the gap.
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