Nutrients Needed for Stronger Bones

fruit and vegetables coming out of a large pill

There’s a lot of talk out there about food these days.  Clean eating, the paleo diet, gluten intolerance, veganism and other eating strategies are a popular obsession.

I think it’s great that people care more about they eat these days, but it’s important that our diets are balanced, to fuel our bodies adequately so we can be at our best.

An area many people don’t pay nearly enough attention to is the nutrients needed for stronger bones.  What we eat can profoundly impact the density and overall health of our skeletal systems.  When supported by regular exercise, the right combination of nutrients ensures our bones are strong and ready for anything.

Some of these you’ll be aware of – others are a little more esoteric.  Let’s start with one you may not have heard of.


It may sound like a distant planet, but boron is what your body needs to properly metabolize calcium.  Found in broccoli, almonds, potatoes, bananas, red apples and red grapes, making sure you get plenty of this helps calcium do its important job for your bones.


This is the nutrient most commonly associated with bone health.  Dairy is a primary source of dietary calcium, but dark green, leafy vegetables are also important for calcium input.  Add sources like almonds and foods with added calcium, like bread and orange juice.

Vitamin D.

Like boron, Vitamin D helps your body absorb calcium properly, especially in the gut.  The best way to get it?  Through casual exposure to the sun.  Small amounts of Vitamin D can be found in fish and eggs.  Fish oil supplements can also help you maintain a higher level of Vitamin D in the system.

Vitamin K.

Vitamin K is known to play an important role in blood clotting, but recently, it’s also been re-discovered as highly effective for building bone density and reducing fractures.  It’s found in dark green, leafy vegetables, various herbs, kale, cauliflower and brussels sprouts.


A deficiency in manganese has been found to contribute to deformities in the bones, so this one’s important.  Manganese helps the body form bones and connective tissue and plays a role in the production of some hormones.  Teas (black or green), nuts, whole grains and leafy vegetables are all good sources of this nutrient.

As I said at the beginning, the most effective way you can support your overall health is to eat a nutritious, balanced diet.  Getting fewer calories from fast food and prepared foods is one important way to make caloric room for the good stuff.

You can still eat all the foods you enjoy, with the addition of bone-nourishing foods that keep your crucial skeletal framework strong.

Back & Body Medical.

Mindful nutrition and regular exercise are the two cornerstones of bone health.  At Back & Body Medical, we’re a multi-disciplinarian team that cares about your wellbeing.

Drawing on the disciplines of chiropractic, physical therapy, sports medicine and acupuncture, we offer personalized care that relieves pain and strengthens your body.

Struggling with a pain issue?  Contact us.

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