There are many types of vitamins for bones that are necessary for bone growth and structure as well as preventing bone loss. These vitamins include vitamin D, vitamin K, and vitamin B12. Vitamin C and vitamin A are also vital to bone health. Calcium and magnesium are necessary minerals that work with these vitamins to maintain strong, healthy bones.
Vitamin D is included in the essential vitamins for bones. This vitamin is very important because it helps build bone density, which makes for sturdier, less breakable bones. Vitamin D has also been known to reduce the risk of falls in the elderly population because increased bone density means more stability. Vitamin D can be found in many foods, but the best way to get it is from the sun. Bare skin exposure to the sun for 10 to 15 minutes, two to three times a week, is enough to absorb the recommended dosage of vitamin D and keep bones strong.
Vitamin K is another one of the important vitamins for bones. Studies have shown that this vitamin works to create a balance between calcium and vitamin D to build bone mass. These vitamins and minerals work together, creating strong, healthy bones. Leafy vegetables, broccoli, and peas are all good sources of vitamin K.
Another type of vitamin for bones is vitamin B12. It is unclear exactly how this vitamin works to strengthen bones. A study by the Journal of Endocrinology and Metabolism, however, shows that a deficiency of vitamin B12 in women leaves them more likely to have bone loss. In order to prevent bone loss, which can lead to fractures, it is important to include plenty of B12 in a person's diet. Meat, eggs, and dairy products are the only natural sources of B12, so vegans who don't eat these foods need to take B12 supplements.
Vitamin C is known as the super vitamin for its incredible antioxidants, but many people don't realize that it's also among the helpful vitamins for bones. This vitamin is essential to the formation of collagen. Collagen is perhaps best known for contributing to elasticity and healthy skin. It is also required for the formation of bones, teeth, and capillaries. This vitamin can be found in most fruits and vegetables, but citrus fruits are best known for their vitamin C content.
Vitamin A is another, lesser known, type of vitamins for bones. This vitamin is fat soluble and helps to develop bones as well as most of the soft tissue in the human body. The best sources of vitamin A include carrots, kale, and meat and dairy products. Vitamin A is an essential nutrient, but too much of it, unlike many other vitamins, can be a dangerous thing, as it can cause liver damage.
Calcium is among the most important minerals and vitamins for bones. This mineral is one of the most essential nutrients for strong, healthy bones, but unfortunately, it is also the most likely to be deficient in any given diet. Vegans and people with lactose intolerance, in particular, are susceptible to calcium deficiency because the main source is from milk and other dairy products. People who do not get enough calcium should supplement their diets with calcium or risk osteoporosis.
Potassium is another mineral that supports healthy bones. This mineral doesn't help to form bones, but rather prevents them from breaking down when a sufficient amount is included in the diet. Potassium helps to maintain the alkaline environment by preventing the blood from becoming too acidic and breaking down bone structure. This mineral also helps to keep calcium in the body to support bone structure by preventing its excretion through urination.