Top 14 Important Bone Building Vitamins & Minerals + How to Get Them
You already know that eating a diet packed full of vitamins and minerals is good for you, but what you may not realize is that your body benefits most from receiving the right combination of nutrients.
And when it comes to your bones, there’s a matrix of micro nutrients that are important to the bone-building process. In fact, there are 14 bone-building trace minerals and vitamins that contribute to healthy, strong bones. Individually, they are good for your overall health, but it’s when you take them together that they have their greatest impact on your bone health.
You’ll notice that there’s no calcium on this list and it’s not because it’s not important, but because it’s so crucial to bone health that most of you have already heard about it extensively. Instead, I wanted to focus on the remaining 14 that you may not have heard about before.
Here’s a quick run-down of each and how they help. (Hint: Be sure to stick with me until the end as I reveal how you can make sure you get enough of each of these in your daily diet.)
#1 Boron: According to the USDA, boron is a trace mineral that helps bone develop and grow normally. Boron becomes especially important when there is not enough vitamin D in the diet. Dried apricots, red kidney beans, avocados, and walnuts are all rich food sources of boron.
#2 Copper: Copper has been shown to be essential in the metabolism of bone, working along with certain enzymes such as lysyl oxidase to help incorporate both collagen and elastin into the organic component of bone. Oysters, kale, shiitake mushrooms, and dried prunes are all rich food sources of copper.
#3 Magnesium: It’s reported that as many of 80% of Americans are magnesium deficient! Deficiency of this mineral affects bone growth, osteoblastic and osteoclastic activity, osteopenia, bone fragility, and alter calcium metabolism.Sesame seeds, almonds, dark chocolate and black beans are all rich food sources of magnesium.
#4 Manganese: Manganese supplementation along with calcium, copper, and zinc resulted in a greater gain in bone compared to calcium alone in postmenopausal women over a 2 year period. More studies are needed to determine the impact of manganese supplementation alone on bone. Cooked mussels, hazelnuts, pumpkin seeds, and whole grains are all rich food sources of manganese.
#5 Nickel: If you do not have enough nickel in your diet it can affect the distribution and functioning of other nutrients in the body, including calcium. Given the obvious benefit, calcium has on our bones, it isn’t difficult to see that maintaining adequate levels of nickel is, therefore, an important factor in maintaining or building healthy bone! Pure cocoa powder, cashews, spinach and red kidney beans are all rich food sources of nickel.
#6 Phosphorous: Approximately 85% of the body’s phosphorus is found in your bones and the rest is distributed through the soft tissues. It is fundamental to growth, maintenance, and is necessary along with calcium and magnesium, for proper growth and formation of bones. Salmon, lean beef, brazil nuts, and lentils are all rich food sources of phosphorous.
#7 Potassium: By neutralizing metabolic acids, potassium conserves calcium within the body and reduces urinary calcium loss. White beans, bananas, baked acorn squash, and potatoes are all rich food sources of potassium.
#8 Selenium: Selenium appears to be one of the least understood trace minerals in terms of how it impacts bone and joint health, but studies show that it does appear to have a positive impact. Sunflower seeds, shellfish, poultry, and eggs are all rich food sources of selenium.
#9 Silica/Silicon: Seems to have a unique role in the way our bones are formed and is very important early on in bone formation. It helps start the bone growth process, and as bone mineralization continues, the silicon is replaced by the bone by calcium. Leeks, garbanzo beans, strawberries, and rhubarb are all rich food sources of silica.
#10 Strontium: Scientists have discovered Strontium has a unique method of action which provides a dual activity in your bones. Strontium inhibits bone resorption while simultaneously stimulating bone growth, an exciting double benefit. Carrots, barley, peas, and mollusks are all rich food sources of strontium.
#11 Vanadium: Vanadium has also shown that it helps promote bone health without negative side effects. In a study involving both diabetic and non-diabetic rats, vanadium compounds were shown to increase bone formation without any adverse health effects! Mushrooms, spinach, black pepper, and wine are all rich foods sources of vanadium.
#12 Zinc: Zinc plays a role in the activity of osteoblasts in our bodies, the cells that actually build up our bone. If you are deficient in zinc, it will delay your bone growth, development, and maintenance of bone health. Wheat germ, spinach, beef, and lamb are all rich food sources of zinc.
#13 Vitamin K2: Vitamin K2 cleans calcium deposits from your arteries and deposits it in your bones. Vitamin K2 has been clinically proven to provide extraordinary benefits for bone health and cardiovascular health. Did you know: the most potent natural source of vitamin K2 is natto, which is a fermented soybean traditional to Japanese food. Other vitamin K2 rich foods include kale, sardines and egg yolks.
#14 Vitamin D3: The best source of vitamin D3 is from the sun – it’s nature’s primary source! It’s also way more than you could ever get from food. For example, the human body is able to produce as much as 10,000 IU to 20,000 IU of vitamin D in just 20 minutes. But not everyone can fully stock up on the sun’s nourishing vitamin so supplementation is usually necessary.
Most experts in the vitamin D research community recommend that adults without adequate sun exposure consume 800 to 4000 IU daily to achieve adequate serum vitamin D levels…maybe more depending on the individual.
To know how much you need per day, you need to get tested. Ask your doctor for a circulating vitamin D test or get a take home test, like the one the Vitamin D council offers.
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The reality is, most people are not able to get adequate amounts of these vitamins and trace minerals from their diet.
AlgaeCal Plus and Strontium Boost provides you with full doses of each of the nutrients listed above – so you don’t have to guess if you are getting adequate amounts from your diet
AlgaeCal Plus isn’t simply a calcium supplement that only provides you one element: Calcium. It’s a smorgasbord of over 70 vital bone-friendly minerals and plant nutrients. The best mother nature has to offer. (Complete with all the minerals and vitamins we’ve mentioned here.)
Combine it with Strontium Boost, which contains the most absorbable form of strontium around, and you’ve got ironclad protection for your bones every day!
But that’s not the best part. Together, they’ve been clinically proven to increase your bone density in as little as 6 months – at any age! Stop worrying and start living. Find out more.