How can we make bones healthier? Most people would immediately say, "Get calcium and vitamin D." In reality, bones require far more than just these two nutrients. A recent article in Prevention magazine explains that bones need seven essential nutrients, each playing a distinct role in building and strengthening bones—none can be overlooked.
The "Support System" for Bones: Calcium. Bones act as a "calcium reservoir," storing 99% of the body's calcium to maintain strength and hardness.Zhang Hongmei, Chief Physician of the Orthopedic Department at Beijing Wangjing Hospital, explained that bones are "living" structures. When calcium intake is insufficient, calcium is released from bones into the bloodstream to maintain blood calcium levels. This leads to progressively lower bone density and increased porosity, potentially causing fractures, degenerative bone growth, or rickets in children.
Studies indicate that the average daily dietary calcium intake for most people ranges between 250–350 milligrams, falling far short of the 800–1000 milligrams recommended by the Chinese Nutrition Society. Professor Cai Meiqin from the Department of Nutrition at Shanghai Jiao Tong University School of Medicine emphasizes that consuming calcium-rich foods early in life is crucial for building sufficient bone reserves.Generally, consuming milk, soy products, kelp, dried shrimp, and similar foods can meet the calcium needs of most people. Adding a little vinegar during cooking helps dissolve calcium for better absorption. Those who enjoy fatty foods like pork belly or fried items, as well as those with a preference for salty foods, should pay special attention to calcium supplementation, as fats and salt can inhibit calcium absorption.
The "fuel station" for bones: Vitamin D. It promotes calcium absorption in the intestines and reduces calcium excretion by the kidneys, continuously replenishing calcium to the bones like a gas station. Vitamin D deficiency weakens bone hardness, leading to rickets.Infants often develop rickets due to incomplete cranial and thoracic bone development, while pregnant women and the elderly experience weakened bones in the lower limbs and pelvis.
The human body synthesizes 90% of its vitamin D through ultraviolet radiation from sunlight on the skin; the remaining 10% comes from dietary sources like mushrooms, seafood, animal liver, egg yolks, and lean meat.Yang Yuexin, Director of the Nutrition Evaluation Department at the Chinese Center for Disease Control and Prevention's Institute of Nutrition and Food Safety, emphasizes that sun exposure remains the safest, most effective, and economical method for vitamin D supplementation. American researchers recommend exposing at least 40% of the skin to sunlight for 5–15 minutes daily during the two hours around noon on clear days, without applying sunscreen.For those who work indoors year-round, sunlight exposure through glass windows is insufficient for vitamin D synthesis. It is advisable to engage in outdoor activities during holidays. Bone "Concrete": Protein. Protein constitutes 22% of bone composition, primarily in the form of collagen. Protein enables bones to function like concrete—hard yet resilient, capable of withstanding external impacts.The amino acids and peptides in protein facilitate calcium absorption. Chronic protein deficiency not only slows new bone formation but also increases osteoporosis risk. Studies show individuals who avoid meat and soy products and suffer long-term protein deficiency are prone to hip fractures.
Regularly consuming foods rich in collagen and elastin—such as milk, eggs, walnuts, pork rinds, fish skin, and pork trotter jelly—is most beneficial for bone health. Healthy individuals need not supplement with protein powders or similar products. Excessive protein intake can actually harm bones by increasing blood acidity, accelerating calcium dissolution from bones and its excretion in urine.
Bone Defender: Magnesium. Approximately 60–65% of the body's magnesium is stored in bones. Chen Xiafei, Chief Nutritionist at the Nutrition Department of Shanghai East Hospital, explains that magnesium plays a crucial role in new bone formation. Although magnesium constitutes a small percentage of bone composition, deficiency can lead to brittle bones that fracture more easily.Chronic magnesium deficiency can also trigger vitamin D deficiency, further compromising bone health. Dr. Catherine Tucker, a bone research expert at Tufts University, notes that women with low dietary magnesium intake tend to have lower bone density.
Seaweed, whole grains, almonds, peanuts, and spinach are all rich in magnesium. Eating peanuts 2-3 times per week, about 5-8 nuts each time, can meet an individual's magnesium needs. Drinking plenty of water also promotes magnesium absorption.
Bone "Stabilizer": Potassium. Every cell in the human body contains potassium, and bones are no exception.Its primary functions include maintaining acid-base balance, supporting energy metabolism, and ensuring normal neuromuscular function—all essential for bone growth and metabolism. A recent study published in the journal Environmental Nutrition further indicates that potassium helps prevent calcium loss, contributing to stronger bones.
To boost potassium intake, the safest and most effective methods include consuming fruits like bananas, oranges, plums, and raisins; vegetables such as tomatoes, potatoes, spinach, and yams; and seaweed foods like laver and kelp. Orange juice, in particular, is rich in potassium while also replenishing fluids and energy. Potassium supplements should be avoided unless necessary, as they may adversely affect heart health.
Bone "Additive": Vitamin K. Just as food requires certain additives, bones need vitamin K to activate osteocalcin—a crucial protein that enhances bone fracture resistance. Harvard research indicates that low vitamin K intake in women increases the risk of osteoporosis and hip fractures.Dutch research further indicates that supplementing with vitamin K promotes children's bone health and reduces the incidence of arthritis.
Dietary sources: The darker the green color of vegetable leaves, the higher their vitamin K content. Consuming just 500 grams of vegetables daily—including over 300 grams of dark leafy greens—effectively prevents vitamin K deficiency.Individuals on long-term antibiotic use may experience disrupted gut microbiota balance, affecting vitamin K synthesis. They should pay special attention to consuming more leafy greens. Additionally, as vitamin K is fat-soluble, it's best not to eat vegetables raw when supplementing; instead, stir-fry them with flavored oil.
Bone "Cleaner": Vitamin B12. Vitamin B12 is the only vitamin containing the mineral phosphorus, playing a crucial role in maintaining bone hardness. It acts like a "cleaner," removing homocysteine from the blood to protect bones and prevent osteoporosis—or even hip fractures—caused by excess homocysteine.
Animal liver, shellfish, lean beef, whole-grain bread, and low-fat dairy products are all rich in Vitamin B12. However, older adults often struggle to absorb Vitamin B12, and plant-based foods (except algae like spirulina) do not contain it. Therefore, individuals over 50 and vegetarians may benefit from taking supplements, with a recommended daily intake of 2.4 micrograms.