Maintaining strong and healthy bones is crucial, and vitamins play a significant role in this. If you’re looking to boost your bone strength, understanding which vitamins are essential and where to find them is key. Here’s a guide to the most important vitamins for bone health and how to incorporate them into your diet.
Vitamin B12 for Bone Health
Function: Vitamin B12 is vital for preventing bone brittleness and reducing fracture risk by promoting mineral bone density.
Daily Requirement: Approximately 2.4 micrograms.
Sources: Fish, poultry, and Marmite are rich in vitamin B12.
Vitamin D and Bone Health
Function: Essential for calcium absorption, vitamin D is crucial for protecting against osteoporosis, a condition that weakens bones.
Daily Requirement: Between 15 and 20 micrograms, with higher doses for those over 70.
Sources: Cod liver oil is an excellent source. One teaspoon can provide over half the daily requirement. Supplements are also effective.
Calcium: The Bone Superfood
