Kids with strong bones have a better chance of avoiding bone weakness later in life. Parents can help by making sure kids get the 3 key ingredients for healthy bones: calcium, vitamin D, and exercise. Calcium is a mineral that's known for building healthy bones. It's found in dairy products, beans, some nuts and seeds, and leafy green vegetables. It's also often added to foods like orange juice or cereal.
Vitamin D sometimes labeled vitamin D3 helps the body absorb calcium. But most kids don't eat many foods that contain vitamin D. Because vitamin D is so important, health care providers recommend all kids take a vitamin D supplement if they don't get enough in their diet. Even babies need to take vitamin D unless they're drinking at least 32 ounces of formula per day.
Ask your doctor, nurse practitioner, physician assistant, or a dietitian how much vitamin D your child needs and the best way to get it. Calcium intake in the diet milk, cheese, yogurt is low.
Vitamin D levels are low and gut calcium absorption is low. In many adults, hormonal signals have to take some calcium out of the bones every day to keep blood calcium levels normal. This contributes to bone loss. Because of this, as you age, your body still needs calcium to keep your bones dense and strong. Most experts recommend at least 1, milligrams of calcium and to 1, international units of vitamin D a day.
Your health care provider may recommend a supplement to give you the calcium and vitamin D you need. Some recommendations call for much higher doses of vitamin D, but many experts feel that high doses of vitamin D are not safe for everyone.
In addition, very high amounts calcium in your diet can lead to health problems such as constipation, kidney stones, and kidney damage. If you are concerned about bone health, be sure to discuss with your provider whether supplements of calcium and Vitamin D are a good choice for you.
People who have gut-related diseases inflammatory bowel disease, gastric bypass surgery , parathyroid gland disease, or are taking certain medications may need different recommendations for calcium and vitamin D supplementation. Talk to your provider if you are unsure about how much calcium and vitamin D to take. Follow a diet that provides the proper amount of calcium, vitamin D, and protein. The diets of many people in the United States provide less than recommended amounts of potassium.
Even when food and dietary supplements are combined, total potassium intakes for most people are below recommended amounts. Sources of Potassium : Avocados, bananas, beans, broccoli, cereals, dried apricots, lentils, milk and yogurt, nuts, soybeans, orange juice, prunes, raisins, spinach, and tomatoes. Zinc is found in cells throughout the body.
It helps the immune system fight off invading bacteria and viruses. The body also needs zinc to make proteins and DNA, the genetic material in all cells. During pregnancy, infancy, and childhood, the body needs zinc to grow and develop properly. Zinc also helps wounds heal and is important for proper senses of taste and smell.
Most people in the United States get enough zinc from the foods they eat. However, certain groups of people are more likely than others to have trouble getting enough zinc:.
Sources of Zinc : Beans, eggs, fortified cereals, legumes, milk and dairy products, , poultry, red meat, poultry, fish and seafood crab, lobsters, oysters , and whole grains. As a service to our readers, American Bone Health provides access to our library of archived content. Please note the date of the last review on all articles.
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Share on email. Share on print. Minerals for Bone Health. American Bone Health September 28, Boron Getting low amounts of boron might also lower bone strength. Copper Copper is a mineral that you need to stay healthy. One of the most interesting things about your body is how different nutrients work together to help each other out. You could almost say they need each other to perform at their best.
Boron, calcium, and Magnesium share this kind of special relationship, working together to help your body build and preserve bones. Calcium is the cornerstone of healthy bones and teeth. And Magnesium helps increase bone density. Boron is a trace element, which means that your body does not need large amounts of it, yet it is important because it enables your body to effectively use calcium. As well, Boron has properties that aid in the treatment of osteoporosis by activating vitamins and minerals necessary for healthy bone formation.
Boron is not commonly found in multivitamins. It is found naturally in foods like apples, grapes, nuts, peaches, and pears. You need between 3 and 5 mg of Boron a day to help treat osteoporosis. Our bones go through a complicated process of growth, modeling or consolidation, and remodeling—the latter of which happens throughout our lives. So just because bone formation happened and your bones are healthy and strong does not mean they will stay that way. Remodeling refers to the process that happens when bone is broken down and formed again, not always in the same way—or at the same quality.
Like Boron, Silicon is not commonly found in multivitamins. Taking an estimated 25 to 50 mg of Silicon a day may help a woman with osteoporosis. However, when you have osteoporosis, your doctor will likely recommend supplementing your daily diet. If you are concerned about your bone health, our specialists are always willing to help you reach your optimal health.
Osteoporosis is a very serious disease. To learn more about bone health or to schedule an appointment with one of our specialists, call us at Your email address will not be published.
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