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Written by Erika Martin BSc Nutrition Candidate

Reviewed by Andrea Miller MHSc, RD


This month, we are seeking at the significance of sustaining bone wellness to lower the dangers of osteoporosis, falls and fractures. As pointed out in our prior post, two important nutrients in sustaining healthier, robust bones are Calcium and Vitamin D. Although these are typically the nutrients we consider of, when it comes to healthier bones, there are other nutrients that are also worth contemplating, to make sure we keep healthier bones, all through our lifespan. Magnesium, potassium and Vitamin K are all vital for bone wellness.

Magnesium is an vital nutrient to look at when it comes to bone wellness, as it impacts bone development and fragility, and can impact how calcium is taken in and employed by the physique. Escalating your intake boost bone density, which lowers the threat of bone fractures.

Magnesium Needs and Sources:

For these aged 19-30 years old, it is encouraged to take in among 310-400 mg/day, and this increases to 320-420 mg/day for these more than the age of 30. Meals sources of magnesium involve nuts such as almonds and cashews avocados, dried beans such as lentils and chick peas, and entire grains.

Potassium is a mineral that assists to preserve calcium in the bones.  It can lead to greater bone density which assists to stop osteoporosis.

Potassium Needs and Sources:

Advisable Dietary Allowance (RDA)
1-three years old 2000 mg/day
four-eight years old 2300mg/day
9-18 years old 2300-2500 mg/day
19 and older 2300-3400 mg/day


There are lots of meals sources of potassium. It is identified in fruit such as bananas, cantaloupe, honeydew, oranges, apricots and grapefruit it is also identified in cooked spinach, cooked broccoli, potatoes (each standard and sweet potatoes) and mushrooms.

Vitamin K deficiency is identified to reduce bone density and can lead to an improved threat of osteoporosis and greater price of bone fractures. It is vital to consume foods wealthy in Vitamin K to keep bone structure.

Vitamin K Needs and Sources:

The recommendation for Vitamin K intake for healthier ladies is 90mcg/day, and 120 mcg/day for guys. The finest sources for Vitamin K, involve green leafy vegetables such as kale, spinach, romaine lettuce and collard greens, as nicely as broccoli, and cabbage.

The Bottom Line…

Preserving bone wellness is very vital in minimizing the threat of osteoporosis and bone fractures. Luckily, these nutrients can be identified in a wide assortment of meals sources.

For a lot more data on bone wellness, go to Osteoporosis Canada

Stick to us on Twitter for a lot more insight on bone wellness, all through the month of April