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Variety of Vitamins for Bones

Who says bones only need vitamin D to maintain their health and strength. In fact, there are several other vitamins that play a role in strengthening bones. What are these vitamins? Check out the following review. As we get older, bones lose a lot of tissue, which makes them brittle and brittle. In the medical world, this condition is known as osteoporosis. Although it is more often experienced by people who are elderly, osteoporosis can also be experienced by people who are still young. That is why, maintaining bone health is important to do as early as possible. One way is to meet the needs of vitamins for bones.

Various Vitamins for Bones

Here are the various vitamins needed to support bone health:

1. Vitamin D

Vitamin D helps the absorption of calcium in the body. Without this vitamin, the process of calcium absorption will not run optimally. As a result, the body will lack the calcium needed to maintain bone strength. Ideally, the body needs about 400-800 IU of vitamin D in a day. To meet the needs of this vitamin, you are advised to eat foods, such as egg yolks, beef liver, milk and its processed products, sardines, and tuna. You can also bask in the sun, to help the body form vitamin D, but not too long so the skin does not burn.

2. Vitamin C

Not only does it function to boost the immune system, vitamin C is also good for bones. This vitamin can help the body form collagen which is useful for bones and teeth. At least, the body needs 500 milligrams of vitamin C every day. You can meet the needs of this vitamin by eating fruits, such as oranges, kiwi, strawberries, mangoes, papaya, and cantaloupe.

3. Vitamin K

Meeting the needs of vitamin K can also help the process of bone formation and optimize calcium absorption. The need for vitamin K varies from person to person. Men need about 120 micrograms of vitamin K every day, while women need about 90 micrograms. You can meet the needs of vitamin K by eating vegetables, such as spinach, kale, and broccoli.

4. Vitamin B12

The type of vitamin that can also help maintain bone health is vitamin B12. If the body lacks this vitamin, it can lead to bone loss and make bones fragile. The need for vitamin B12 for adults is around 2.5 micrograms every day. To meet the needs of this vitamin, you can consume milk and its processed products, chicken, eggs, fish and oysters. Not only the four vitamins above, to maintain bone health you need to meet the needs of calcium, phosphate, potassium, magnesium, boron, and zinc. These various minerals are not difficult to find in various foods. But if you want to take supplements, it is recommended to consult with your doctor first.

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