The Effects Of Vitamins and Minerals On Your Bones

The structure and health of our bones is dependent upon the vitamins, minerals and other nutrients in our bodies. That makes it especially important that we strive to make sure that we meet the standard recommended daily intake levels of the nutrients our bodies need. In terms of bones, this is especially important for women during pregnancy, for their babies depend upon them to provide the nourishment that those brand new bones need to develop properly before birth.

Calcium serves many purposes in the body, and among the most important is the role calcium has in the structure of our bones. The outer part of our bones, the hard part that protects the inner part, is made of calcium phosphate. 99% of the calcium in our bodies is located in the bones and the teeth.

Calcium is important at all stages of life. It has special importance to the baby the growth and development that takes place in the uterus, as well as to children and adolescents. This is because during this time, the bones are growing rapidly.

Our bones are in a constant state of regeneration, meaning that calcium is lost and replaced. The loss progresses faster as we age, making it more difficult to replace it as fast as it is lost. That means that throughout our lives, we need to be aware of our daily calcium intake. Our needs increase as we age because of bone loss. If we neglect our calcium, we put ourselves at risk of such debilitating bone diseases as osteoporosis, in which the bones become fragile and fracture easily.
In general, children need about 800mg of calcium per day. Adolescents should have a minimum of 1000mg each day, adult women 1200mg, pregnant or breastfeeding women need about 1500mg per day, as do women who have reached menopause. Adult men should have between 1000mg and 1200mg or calcium per day.

Vitamin D is essential to bone health and structure, as it is a key element in the absorption of calcium. If the body can't absorb the calcium, it can't use it. Vitamin D also partners with a variety of other vitamins and minerals in the processes that result in bone mineralization.

Phosphorus is another mineral important to bone structure and health. 85% of the phosphorus in our bodies is found in our bones and teeth. Phosphorus and calcium work together to build bones, and both must be present in adequate amounts. Adults need between 700mg to 900mg of phosphorus per day, and children - depending on age and size - should have between 500mg to 1250mg per day.

Magnesium is also important to the building of bones. Adults need between 310mg and 420mg per day and children should have between 130mg and 240mg per day. Fluorine serves to keep our bones hard. Vitamin C, Vitamin A and Vitamin E also partner with other nutrients and contribute greatly to the health, strength and structure of our bones.

Our bones need to last a lifetime. It is essential that we help them to do so by making sure to achieve the standard recommended daily intake levels of the vitamins, minerals and other nutrients they need. Dietary supplements offer a safe and effective means to do so, when used with care and according to standard recommended dosages.