Last Updated on November 7, 2022 by
The best vitamins for bones include vitamin D, calcium, magnesium and vitamin K2.
Vitamin D is the sunshine vitamin. It’s synthesized in the skin with sunlight exposure, so it’s important to get enough vitamin D from food sources or supplements. Vitamin D helps your body absorb calcium from food and also helps you retain calcium in your bones.

Calcium is the most abundant mineral in your body and one of the most important for bone health. Your body needs more calcium at certain times — during childhood and adolescence, when you’re pregnant or nursing and during menopause — but not high levels all the time. A slight deficiency of calcium can cause weak bones that break easily; too much calcium can cause kidney stones and calcification of arteries (atherosclerosis).
Magnesium helps build strong bones by supporting the structure of bone proteins, such as collagen and elastin fibers, which give strength to bones throughout life. Magnesium also helps maintain normal heart rhythm, supports muscle relaxation and contracts muscles during exercise, allows nerves to send messages through their electrical impulses across synapses between nerve cells (neurons), regulates blood sugar levels (insulin sensitivity)
Vitamin D is a fat-soluble vitamin that plays an important role in bone health. Vitamin D is essential for the absorption of calcium, which is necessary for the formation and maintenance of strong bones.
Vitamin K is another vitamin that plays a vital role in bone health. It helps maintain normal blood clotting and reduces inflammation. Vitamin K also helps improve calcium absorption, which contributes to healthy bones.
Calcium is an essential component of bone, supporting its structure and strength. Calcium also promotes the secretion of hormones that are involved in bone growth and repair. Magnesium plays a role in muscle contraction including those in your heart, lungs, muscles and other organs. It also supports the health of your nerves and blood vessels. Magnesium has been shown to help lower high blood pressure (hypertension). Thiamin helps your body use carbohydrates from food as energy sources so that you don’t need more than what you eat every day; it also helps produce energy from fats and proteins during metabolism so they don’t build up as stored fat or waste products (like urea). Riboflavin is required for red blood cell growth & development, proper iron utilization by cells & tissues & normal eye
Vitamin D
Vitamin D is important for bone health because it helps your body absorb calcium. The National Osteoporosis Foundation recommends that adults and children ages 1 to 70 take 600 IU of vitamin D per day. You can get vitamin D from food sources such as fish and fortified milk, or from dietary supplements. If you’re not getting enough vitamin D from these sources, talk to your doctor about whether you should take a supplement.
Calcium
Calcium is an essential mineral that plays many roles in the body, including strengthening bones. Your body absorbs calcium from dairy products like milk, cheese and yogurt, but you also can get it through leafy green vegetables and other foods. The National Osteoporosis Foundation recommends that adults ages 19 to 50 get 1,000 milligrams of calcium per day and those over 50 get 1,200 milligrams per day. Because some studies have linked high doses of calcium supplements with heart disease risk in women, talk to your doctor before taking any kind of supplement containing more than 500 milligrams of calcium per day.
Vitamin D is a fat-soluble vitamin that helps your body absorb calcium.
If you don’t get enough vitamin D, it can affect your bones and lead to osteoporosis.
Vitamin D is also known as the sunshine vitamin because it’s produced by your skin when exposed to sunlight. But many people aren’t getting enough vitamin D from the sun, so taking a supplement may be necessary for optimal bone health.
The amount of vitamin D in food varies widely depending on where it’s grown. Seafood such as salmon and tuna contain high levels of vitamin D. Eggs and beef liver are other good sources of this essential nutrient.
If you want to keep your bones strong and healthy, you need to make sure you’re getting enough vitamin D and calcium.
Best vitamins for bones
Vitamin D helps with bone formation, while calcium is essential for bone health. Your body can’t produce vitamin D on its own, so you need to get it through food or supplements. Calcium is found in many foods, but it’s also added to some foods and beverages.
You may have heard that a lack of vitamin K can contribute to weakened bones. But there’s no evidence that this is true at all — in fact, studies have shown that people who take vitamin K supplements tend to have weaker bones than those who don’t take them.
Vitamin K does play an important role in blood clotting and preventing blood clots from forming in your arteries (known as arterial calcification). But taking supplemental vitamin K does not appear to reduce the risk of developing heart disease or stroke — which are both very serious conditions where blood clots form in the arteries leading away from your heart or brain.
You need to be eating the right foods in order to support your bone health. While you want to avoid too much sodium and that might cause bone loss, you also must take in enough vitamin D to boost your levels. If you’re wondering what vitamins and minerals are best for bones, there are a few things to discuss.
Just talk to your GP and he will help you choose the best Vitamin D.
Dosages for vitamin D differ between those who get plenty of exposure to sunlight, and those who live in areas with less sun or must take extra precautions to avoid skin lesions. A recent study came to the conclusion that women need 800 IU’s of vitamin D a day, where as men only need 600 IU’s. Other recent studies have concluded that teenagers who failed to meet their daily dietary requirements were more likely to experience softer and thinner bones. Other recommendations suggest 1,000 IU’s per day for adults over 50. The recommended dosage will vary depending on your diet, Dr. Gamben cites factors such as sports, weight training and overall health as primary factors in reduction of bone density.
The importance of vitamins to our body is immense, they are all important regardless of their names. We chose these two as they were the easiest to get, with everything else you will get a complete set if you include fish oil and omega 3 in your daily diet.
Problems like rickets and osteoporosis (weakened bones) can come from a lack of vitamin D. If you have any of these problems, you should consider taking supplements containing this vitamin. Talk to your doctor first before taking any supplements. It would also be wise to talk to your doctor or pharmacist before taking calcium, magnesium or iron supplements.
If you are not getting enough calcium in your diet, then it’s time to make that a priority. Our bodies rely on calcium for many things and we don’t take it for granted.