Calcium is key for healthy bones, but they need other nutrients, too. The experts at the University of California, Berkeley Wellness Letter outline other building blocks of bone health.
Vitamin D helps us absorb calcium. Most people should strive for 800 to 1,000 IU a day, which usually requires a supplement.
Vitamin K helps bones synthesize proteins involved in calcium use. Get vitamin K from broccoli, spinach, kale and other leafy green vegetables.
Note: If you take warfarin (Cournadin), talk to your doctor about your vitamin K intake.
Magnesium helps form and maintain bones. Find it in spinach, beans, nuts, and whole grains. Women should strive for 320 mg a day, men 420 mg.
Source: Remedy’s Healthy Living booklet winter 2012-13