When you consider constructing sturdy bones, a picture of somebody sipping on a tall glass of milk would possibly come to thoughts. We’ve been educated since childhood to equate calcium with skeletal energy, and dairy milk is the darling of the calcium-containing meals world.
Whereas calcium is, undoubtedly, the reigning monarch of bone minerals, it doesn’t work alone. The truth is, and not using a supporting solid of different important vitamins, calcium can’t do its job successfully. Fortunately, vitamin D has been getting extra consideration lately, and many individuals now acknowledge simply how essential it’s for making certain your physique can really use the calcium you devour. However calcium and vitamin D are solely items of a broader dietary basis that’s important for constructing and sustaining sturdy, wholesome bones.
This dietary teamwork turns into much more important as you age, notably for girls. Throughout perimenopause and menopause, the decline in estrogen ranges accelerates bone loss, which might improve the danger of osteoporosis, a situation that makes bones weak and extra more likely to break. The truth is, ladies can lose as much as 20% of their bone density within the 5 to seven years following menopause, and roughly one in two ladies over age 50 will break a bone due to osteoporosis.
As a registered dietitian with a powerful household historical past of osteoporosis, bone well being is greater than only a skilled focus. It’s private. I’ve spent years not solely serving to my sufferers shield their bones, but additionally studying how one can fortify my very own to cut back the danger of fractures (or worse) later in life. What I’ve discovered is that this: Constructing a resilient skeleton takes extra than simply popping a complement or ingesting the occasional glass of milk. It requires quite a lot of key vitamins that work collectively to help your bones. And whereas weight-reduction plan is only one piece of the puzzle (motion, genetics, and way of life components additionally play a job), what you set in your plate issues immensely.
So what else do you have to be searching for in a bone well being weight-reduction plan? Three underrated energy gamers: boron, vitamin Ok, and zinc. These vitamins work alongside calcium and vitamin D to maintain your bones sturdy and wholesome. Let’s dive into why they matter—and how one can get extra of them.
Boron
Boron doesn’t get a lot PR, however on the planet of bone metabolism, it’s a quiet powerhouse. It acts as a facilitator, serving to your physique make the most of different bone-building vitamins extra successfully.
