Bone health is essential for a quality life. Some medical issues are associated with the deficiencies of certain nutrients in the human body, destroying the aesthetic quality of life. You may need to add those to your diet.
Most people know that calcium is essential for their bones, but many aren’t sure why. Calcium is a significant building block in bone and helps build the framework of the bone. But bones also need other nutrients to remain healthy. In addition to calcium, they require vitamins A, C, D, and K and magnesium and boron.
Vitamins are organic compounds vital to the excellent health of living creatures. The term “vitamin” is loosely used to refer to several different nutrients obtained from food, and vitamins are classified by their biological and chemical activity, not their structure. Therefore, each vitamin refers to many related compounds with similar functions (e.g., vitamin D).
Vitamins for Bone Health
Bone is continually being broken down and regenerated in a cycle. This is known as bone remodeling, and it necessitates a sufficient supply of particular nutrients such as vitamins.
Vitamins play a crucial role in maintaining bone density and overall health. Therefore, let us discuss some of these vitamins that contribute to bone health and where we find them.
Vitamin K
Vitamin K is necessary for maintaining bone health and preventing bone deterioration. Vitamin K deficiency has been linked to reducing bone density and increased risk of bone fractures.
There is currently no established daily vitamin K intake needed. Instead, for people over 18, the appropriate intake (AI) is based on 90 micrograms per day for women and 120 micrograms per day for males.
While studies suggest that an adequate vitamin K diet protects bone density and fractures, the evidence on whether vitamin K supplements protect bone health is uncertain.
It’s crucial to remember that vitamin K can interact with various drugs, including blood thinners such as warfarin. As a result, it’s critical to see your doctor before using vitamin K pills.
Because additional study on the effects of vitamin K supplements on osteoporosis and related fractures is needed, it may be beneficial to ingest vitamin K-rich foods, which may include:
- Green leafy vegetables such as turnip green, kale, spinach, parsley, romaine, collards, and green leaf lettuce
- Fish, eggs, liver, meat, and cereals
- Other vegetables such as broccoli, sprouts, cauliflower, and cabbage
Vitamin D
Bone health necessitates vitamin D. It aids in calcium absorption and the regulation of bone turnover.
This essential vitamin is found in a limited number of foods, which includes:
- The flesh of fatty fishes and fish liver oils
- Egg yolks
- Beef
- Cheese
- Mushrooms
- Salmon
- Sardines
- Fortified cereal
- Orange juices
- Dairy and milk products
The most visible source of vitamin D is exposure to sunlight. However, acquiring enough vitamin D through sunshine exposure throughout the winter and for individuals who spend most of their time indoors might be complex. Furthermore, due to limited sun exposure for up to 2–5 months each year, persons living far South or North of the equator are at greater risk of vitamin D insufficiency.
People having osteoporosis were more likely to be vitamin D deficient, according to a study involving 400 older adults. Over eight weeks, daily vitamin D supplementation was connected to a decreased risk of osteoporosis in those who were vitamin D deficient.
Vitamin D’s current Reference Daily Intake (RDI) is 600 IU for children and adults aged 1 to 70, and 800 IU for breastfeeding or pregnant adults and those aged 71 and up.
Given that an estimated 50% of the population has low vitamin D levels, it’s worth speaking with a doctor if you’re concerned about not getting enough vitamin D throughout the year.
Conclusion
Nutrition alone cannot fulfill the bony requirements for a healthy life, and however, it can play a crucial role in increasing bone density. But these cannot be taken without any specialist recommendations since it may lead to other possible adverse effects. To know about your body’s requirements of vitamins for bone, you may need to take advice from a bone specialist or an Orthopaedic. To consult the best orthopedic, visit MARHAM.PK.
Frequently Asked Questions (FAQs)
1- What else is required for healthy bones apart from vitamins?
Calcium is necessary to maintain a healthy, dense bone, and it contributes to the overall hardness of the bone, making it supportive.
2- What should I do to fulfill my vitamin requirements?
To fulfill your body’s vitamin requirements, you may need to include most green leafy vegetables such as cabbage, spinach, and turnip.
3- How do bones get nutrients such as vitamins?
Healthy arteries provide the blood supply to the bone to the endosteal cavity, then travel through marrow sinusoids before exiting by countless tiny veins that ramify into the cortex.
4- What happens if we take more than the required vitamins?
Taking more vitamins than the body’s requirements may lead to many possible side effects such as vision disturbance and joint pains.