Our bone strength and density is largely dependent on how much calcium and other minerals they contain. In osteoporosis, the body loses these minerals more quickly than the body can replace them, causing a loss of bone mass. It is important you obtain enough nutrients that are necessary to maintain bone density and mass as we grow older.
Calcium is a major structural element of bones and teeth and is essential for building and maintaining bone density. 99% of the body’s calcium is stored in the bones and around 1% is found in the blood and other bodily fluids where it is used for vital body functions such as muscle contraction and blood vessel relaxation and constriction. If you do not consume enough dietary calcium, the body will withdraw it from its bone reserves for use in other parts of the body.
Adequate intake of dietary calcium is critical in reducing the rate of bone loss associated with aging and may assist in the prevention of osteoporosis. Calcium does not work alone; several nutrients influence the absorption and retention of calcium and may affect its levels in the body.
Vitamin D is essential for the absorption and use of calcium in the body, which helps to form and maintain strong healthy bones. Vitamin D also helps support muscle strength and balance in the elderly. The main source of vitamin D is from exposure to ultraviolet radiation from the sun, therefore if sunlight exposure is limited, a vitamin D supplement may be necessary to support bone health.
Vitamin K2 assists in the function of proteins that are important for bone development and influences the transportation of calcium in the body. Vitamin K2 may help decrease bone loss in postmenopausal women.
Similar to calcium, magnesium is an integral part of the structure of bones. Adequate magnesium is necessary to maintain normal blood calcium levels and is important for normal bone mineral density. Maintaining a sufficient dietary intake of magnesium is vital for bone health, especially during and after menopause.
Boron is an essential mineral that the body needs in very small amounts. It plays a role in calcium, vitamin D, magnesium and phosphorus metabolism, and therefore assists in maintaining normal bone.
Manganese is essential for normal bone structure and is necessary for the development and maintenance of healthy bones and joints. Adequate manganese may help maintain bone density.
Along with calcium and magnesium, phosphorus is a major component of bone and helps give your bones their strength and structure. Phosphorus is found in most food sources and deficiencies are uncommon.