Explainer: 5 vitamins, besides vitamin D, for optimal bone health

Published on : 04/23/2024, Time: 11:36 AM

International Journal of Molecular Medicine article sheds light on the complexity of bone building, underscoring the need for incorporating vitamins A, B, C, E, and K in our daily lives.

While the role of vitamin D in calcium absorption and the prevention of osteoporosis is well known, there’s little awareness about the importance of other vitamins for optimal bone health. An insightful article, published in the International Journal of Molecular Medicine earlier this year, sheds light on the complexity of bone building, underscoring the need for incorporating five vitamins, beyond vitamin D, in our daily lives.

So, what are these five additional bone-friendly vitamins and where can they be found?

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Vitamin A: Found in sweet potatoes, carrots, leafy vegetables, and fortified milk, vitamin A aids in both the formation and remodeling of bone tissue.

Vitamin B: Vitamins B6, B9 (folic acid), and B12 are crucial for collagen formation, which forms the foundational scaffolding of bones. Food sources include salmon, beef, tuna, chickpeas, and dairy products.

Vitamin C: Present in citrus fruits, strawberries, bell peppers, and kale, vitamin C plays a vital role in collagen synthesis and has been associated with a lower risk of hip fractures.

Vitamin E: Found in almonds, peanuts, spinach, and red bell peppers, vitamin E affects cell proteins responsible for bone breakdown and formation, while also acting as an antioxidant.

Vitamin K: Present in green leafy vegetables, avocados, soybeans, and pumpkin seeds, vitamin K plays a crucial role in calcium binding, essential for bone mineralisation.

Experts emphasise the importance of variety in one’s diet to ensure adequate intake of these vital vitamins. While food sources provide a safer means of intake, particularly for fat-soluble vitamins like A, D, E, and K, which are stored in the body, excessive supplementation can be a problem. High doses of certain vitamins can, in fact, compromise bone health.

It's best to consult with your physician before taking any vitamin supplements. Incorporate a variety of nutrient-rich foods into your diet to maintain optimal bone health and reduce the risk of fractures and osteoporosis.