Beyond calcium & vitamin D: essential nutrients for strong, healthy bones

Did you know there’s much more to bone health than just calcium and vitamin D? While these nutrients are undeniably vital, they’re only part of the equation. Our bones rely on a diverse set of nutrients to stay strong and resilient, and the best part? Many of these nutrients can be found in everyday foods—even plant-based options!

essential nutrients for strong, healthy bones

The key nutrients for bone health

When we think about bone health, most of us focus on calcium and vitamin D. But for complete bone support, you also need:

1. Vitamin C
   Often recognized for immune health, vitamin C also plays a crucial role in collagen production, which supports the bone matrix. Foods rich in vitamin C include oranges, strawberries, bell peppers, and broccoli. Aim for a daily dose of vitamin C to support the body’s natural bone-building processes.

2. Vitamin K
   Essential for bone mineralization, vitamin K supports calcium binding to the bone. You can get your dose of vitamin K from leafy greens like spinach, kale, and collard greens. For a strong foundation, including vitamin K-rich foods can make all the difference.

3. Magnesium
   Magnesium helps convert vitamin D into its active form, enabling calcium absorption. It also plays a role in preventing bone density loss. To boost magnesium intake, add more leafy greens, nuts, seeds, and whole grains to your diet.

4. Zinc
   Zinc promotes bone tissue renewal and mineralization. Foods high in zinc include beans, lentils, chickpeas, nuts, and seeds. A balanced intake of zinc supports ongoing bone repair, especially as we age.

5. Omega-3 Fatty Acids
   Found in fatty fish like salmon and in plant-based options like flaxseeds and chia seeds, omega-3s have anti-inflammatory properties that can benefit bone density. Adding these sources to your diet can help reduce inflammation, which may negatively affect bone health.

6. Protein
   Protein provides structural support for bones and plays a role in calcium absorption. For both muscle and bone strength, consider adding beans, lentils, tofu, or lean meats to your diet.

Bone health for everyone—even vegetarians & vegans

Plant-based eaters, rejoice! All these essential nutrients for bone health are available in plant-based foods. Whether you follow a vegetarian or vegan diet, you can meet your bone health needs with a variety of nutrient-dense foods.

Personalized bone health advice in Alamo and Fresno

If you’re concerned about your bone health or just want to learn more about achieving optimal bone strength, schedule an appointment at one of our boutique offices—located in Alamo (East Bay) and Fresno. We’re here to provide personalized, comprehensive endocrine care to support your bone health and overall well-being.

Dr. Chhaya Makhija, MD

At Unified Endocrine & Diabetes Care, we believe that proactive, tailored care is essential for long-term health. Come visit us in person or connect through telemedicine if you’re anywhere in California.

For more health insights, follow along here on the blog, or check out our YouTube channel where we dive deeper into topics like bone health, hormone balance, and more.

📞 Call: 559-272-9192
📧 Email: hello@unifiedendocrinecare.com

Your bones support you—let’s support them with the right nutrients!

Watch now to learn how to go beyond calcium and vitamin D for complete bone health. Find out which foods can power up your bone strength! 🌿💪