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Bone Building Vitamins and Minerals
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There are more than a dozen nutrients known to make bones strong. Here are our dynamic dozen – why they're helpful and best of all, how to deliciously eat your way to better bones. Bon appetit.
| Bone-building nutrient | What it does | How much is needed/day | Tasty ways to get this nutrient | | Boron | Reduces the loss of calcium and magnesium from bone; may improve calcium absorption | No recommendation set – 3,000 micrograms may be helpful | Fruits (especially peaches, pears, apples, grapes, raisins and oranges), Vegetables (especially beans, broccoli, peas), Peanuts | | Calcium | Forms the hard material that makes up the framework of bones | 1,000 milligrams; 1,300 for teens; 1,200 for people over 50 | Yogurt; milk; tofu (w/calcium sulfate); Dark green leafy vegetables; Fortified cereals and juices | | Copper | Helps other substances function properly so that bone can be built | 2.0 milligrams | Nuts and seeds; Fortified ready-to-eat cereals; Beans | | Fluoride | Stimulates the formation of new bone | 3 milligrams for women 4 milligrams for men; 1-2 milligrams for children | Fluoridated water | | Iron | Helps other substances function properly so that bone can be built. | 18 milligrams | Beef, dark meat chicken/turkey, clams; Fortified cereals, Soybeans and other beans; Spinach | | Magnesium | Deposited in bone, improving its quality. Too little may affect how well we use the calcium we eat. | 400 milligrams | Halibut; Nuts; Beans; Yogurt; Whole grains (oats, whole wheat, brown rice, quinoa, barley); Spinach | | Manganese | Helps other substances function properly so that bone can be built. | 2.0 milligrams | Whole grains (brown rice, whole wheat and rolled oats); Nuts; Fortified cereals; Pineapple | | Potassium | May help keep calcium in bones by balancing the pH (acid level) of the blood. | 3,500 milligrams | White and sweet potatoes; Beans; Milk and yogurt; Halibut; Soy; Dark green leafy vegetables; Bananas; Oranges; Tomatoes | | Vitamin C | Needed to form collagen, a critical part of bone structure and strength | 60 milligrams | Citrus fruits and strawberries; Tomatoes; Brussel sprouts and broccoli; Red peppers; Papaya; Kiwi; Dark green leafy vegetables | | Vitamin D | Needed for maximum calcium absorption. Helps other bone nutrients be absorbed. | 400 International Units | Salmon, mackerel, tuna, sardines; Fortified milk and yogurt; Fortified cereals | | Vitamin K | Works in partnership with vitamin D to build bone. | 80 micrograms | Dark green leafy vegetables; Broccoli; Brussel sprouts; Asparagus; Celery; Cauliflower;Tomatoes | | Zinc | Needed to form collagen, a critical part of bone structure and strength. | 15 milligrams | Oysters and crab; Beef, pork, poultry; Beans; Fortified cereals |
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The Good Foods for Good Health program should not be considered medical advice or a substitute for medical care.
Always consult your health care provider regarding health issues or concerns. |
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