Minerals for Bone Health
Calcium is the most important mineral for bone health. However, there are other minerals that play an important role as well. The good news is that a balanced diet provides adequate nutrients for most people—without the need for expensive supplementation.
Here’s a snapshot of some mineral super-stars and links to further information about each one. Notice that many of the foods that supply them are the same, making it a lot easier to eat right.
Boron
Getting low amounts of boron might also lower bone strength.
Some studies have tried to find out if boron reduces osteoarthritis symptoms, perhaps by lowering inflammation. Other studies have tried to find out if boron helps keep bones healthy. More research is needed to understand the effects of boron on these conditions.
Sources of Boron: almonds, apples, avocados, bananas, broccoli, celery, pears, grape juice, legumes (peanuts, beans, green peas), nuts, peaches, potatoes, prune juice, raisins, and tomatoes.
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.
Copper
Copper is a mineral that you need to stay healthy. Your body uses copper to carry out many important functions, including making energy, connective tissues, and blood vessels. Copper also helps maintain the nervous and immune systems, and activates genes. Your body also needs copper for brain development.
Many foods contain copper. You can get recommended amounts of copper by eating a variety of foods.
Sources of Copper: Avocados, chickpeas, nuts (cashews), mushrooms, beef liver, oysters, potatoes, wheat-bran cereals, whole grains, tofu, and chocolate.
Read the Office of Dietary Supplements Facts Sheet on Copper
Iron
Iron is a co-factor for the enzymes involved in collagen synthesis. In laboratory tests, low levels of iron may lead to lower bone strength. Caveat: if you’re taking calcium, don’t take iron at the same time, because some studies suggest that calcium supplements may inhibit the absorption of iron.
Sources of Iron: Dark green, leafy vegetables, such as spinach, and red meat.
Magnesium
Magnesium is important for many processes in the body, including regulating muscle and nerve function, blood sugar levels, and blood pressure and making protein, bone, and DNA.
Magnesium is important for healthy bones. People with higher intakes of magnesium have a higher bone mineral density, which is important in reducing the risk of bone fractures and osteoporosis. Getting more magnesium from foods or dietary supplements might help older women improve their bone mineral density. More research is needed to better understand whether magnesium supplements can help reduce the risk of osteoporosis or treat this condition.
The following groups of people are more likely than others to get too little magnesium:
- People with gastrointestinal diseases (such as Crohn’s disease and celiac disease)
- People with type 2 diabetes
- People with long-term alcoholism
- Older people
Magnesium is found naturally in many foods and is added to some fortified foods. You can get recommended amounts of magnesium by eating a variety of foods, including the following:
Sources of Magnesium: Chocolate, green leafy vegetables (such as spinach), legumes, milk, yogurt and milk products, nuts, seeds, whole grains, and hard water. It is added to some fortified breakfast cereals and foods.
Read the Office of Dietary Supplements Fact Sheet on Magnesium
Phosphorus
Phosphorus is a mineral contained in each cell in our body. Most phosphorus is in the bones and teeth, and some is in your genes. Your body needs phosphorus to make energy and to carry out many important chemical processes.
In severe chronic kidney disease, the kidneys stop working properly and can’t get rid of excess phosphorus. Phosphorus then builds up in the blood and can affect bone health and worsen kidney disease, and it might increase the risk of death. Consuming less phosphorus and eating more foods containing calcium might help prevent the side effects of high phosphorus levels in people with severe chronic kidney disease.
Phosphorus is naturally present in many foods.
Sources of Phosphorus: Cereals, dairy products, eggs, fish, meat, poultry, legumes (lentils, kidney beans, peas), nuts, and grains (bread, tortillas, brown rise, oatmeal), and vegetables such as potatoes and asparagus.
Read the Office of Dietary Supplements Fact Sheet on Phosphorus
Potassium
Your body needs potassium for almost everything it does, including proper kidney and heart function, muscle contraction, and nerve transmission.
People who have high intakes of potassium from fruits and vegetables seem to have stronger bones. Eating more of these foods might improve your bone health by increasing bone mineral density (a measure of bone strength).
Getting too little potassium can increase blood pressure, deplete calcium in bones, and increase the risk of kidney stones.
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.
Certain groups of people are more likely than others to have trouble getting enough potassium:
- People with inflammatory bowel disease (such as Crohn’s disease or ulcerative colitis)
- People who use certain medications (such as laxatives or some diuretics)
Sources of Potassium: Avocados, bananas, beans, broccoli, cereals, dried apricots, lentils, milk and yogurt, nuts, soybeans, orange juice, prunes, raisins, spinach, and tomatoes.
Read the Office of Dietary Supplements Fact Sheet on Potassium
Zinc
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:
- People who have had gastrointestinal surgery, such as weight loss surgery, or who have digestive disorders, such as ulcerative colitis or Crohn’s disease. These conditions can both decrease the amount of zinc that the body absorbs and increase the amount lost in the urine.
- Vegetarians because they do not eat meat, which is a good source of zinc. Also, the beans and grains they typically eat have compounds that keep zinc from being fully absorbed by the body. For this reason, vegetarians might need to eat as much as 50% more zinc than the recommended amounts.
- Older infants who are breastfed because breast milk does not have enough zinc for infants over 6 months of age. Older infants who do not take formula should be given foods that have zinc such as pureed meats. Formula-fed infants get enough zinc from infant formula.
- Alcoholics because alcoholic beverages decrease the amount of zinc that the body absorbs and increase the amount lost in the urine.
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.
Posted: 09/28/16; Revised: 06/16/20.
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