Nutrients that are Important for Bone Density

When we think about building strong bones and keeping our bones as dense as possible as we get older, a lot of times people tend to think of just calcium and vitamin D.

These nutrients are definitely super important and they play a vital role in our bone health, but there are other nutrients that also impact how dense our bones are, and they deserve some recognition too. 

Calcium and phosphorus make up the main structure of our bones along with collagen and protein. They are the substances that actually provide the structure and the substance to our bone tissue. 

The recommended calcium intake for adults is between a thousand to 1200 milligrams per day with 1200 milligrams as a higher amount for women. Calcium is found in our dairy foods such as milk, yogurt, cottage cheese, regular cheese, even in fortified plant milk. So almond milk and soy milk also have calcium in them.

Phosphorus is a nutrient that most people get plenty of in their diet. It’s not really a nutrient of concern per se, um, but it is still important for us to know which foods contain phosphorus. It is found in the same foods as calcium such as milk, yogurt, and cheese. It is also found in meat. Foods like salmon, chicken, beef and pork contain phosphorus as well.

Now protein is very crucial because our bones are made of about 30% protein in the form of collagen. So we do need to consume protein on a day-to-day basis to continuously add to the amount of amino acids in our body that help go to support so many different body functions. Each of us has an individualized protein requirement. So if you don’t know how much protein you should be consuming in a day, that is something that a dietitian can calculate for you.

Now we have our supporting nutrients such as vitamin D. Most people think vitamin D is part of our bone makeup, and that is actually not the case. Vitamin D helps our body absorb calcium and phosphorus in our GI tract. So if we are deficient in vitamin D, we are not going to be absorbing as much calcium and phosphorus out of our food as we need. So getting enough vitamin D is definitely important. This is a nutrient of concern because vitamin D is not found in a huge variety of foods. It’s found in things like trout, salmon, mushrooms, fortified milk, and fortified cereals. A lot of cereals do have added nutrients to them, and vitamin D is one of them. Now, the daily requirement of vitamin D for adults is measured in two ways. It’s 15 micrograms or 600 international units. So if you look at like vitamins or supplements or the amount of vitamin D that a particular food contains on a label, you may see it displayed in micrograms, or you may see it displayed as IU International units.

Vitamin K is another supporting nutrient. This is required for the activation of a protein called osteocalcin. This is what helps to build bones. Vitamin K is important for getting calcium into the bone matrix and strengthening our bones. Vitamin K is found in leafy green vegetables – things like romaine lettuce, spinach, kale, broccoli, Brussels sprouts, etc.

The last nutrient that is super important for bone health is magnesium. This is important for bone remodeling, and that’s a process where old bone tissue is broken down and replaced by new healthy bones. Magnesium also helps ensure that calcium gets deposited correctly into our bone tissue. And magnesium also supports the function of vitamin D. Magnesium is found in foods like pumpkin seeds, chia seeds, almonds, spinach, and black beans.

Fun fact: There’s one particular food that is getting a lot of recognition right now for helping with bone density, and that is prunes. Prunes are actually just the dried version of plums. Studies show that consuming prunes on a daily basis can help maintain bone density in postmenopausal women in older men. This occurs through the anti-inflammatory compounds that are found in prunes, and they inhibit these bone depleting cells that break down bone tissue. So if you needed another reason to add prunes into your diet, you can certainly add them in for bone health.

If you have any questions about whether or not you’re getting enough of these nutrients, or if you think maybe supplements would be needed or required, feel free to stop by the front desk and set up a nutrition appointment. I’d be happy to meet with you and, go through these things with you and get a good plan together to keep your bones in good shape. Have a happy May!

–  CHFC Registered Dietitian, Emily Leffew