Learn Which Vitamin Is Good for Bones?

Why Is Vitamin Important for Bone Health?

Benefits of Different Vitamins on Bone Health

How Much Vitamin D Is Required to Maintain Good Bone Health?

 

The amount of vitamins required by our bodies varies from person to person. Therefore, it is imperative to consult a professional to learn the correct dietary proportions of each vitamin.

Vitamin D strengthens our bones by helping our bodies absorb calcium to build strong bones and keep them healthy. Children require vitamin D to strengthen their bones, and adults need it to maintain the strength and health of bones. [1]

Age (Both Men and Women)

Recommended Amount (Micrograms)

Under 50 years

Up to 12.5 mcg every day

50 years and above

Up to 25 mcg every day

How Much Vitamin A Do We Require?

 

Consumption of adequate vitamin A is essential for proper bone development. Therefore, if you ever think of which vitamin is good for bones, vitamin A is one. A recent meta-analysis of observational studies reports that people who include the highest amounts of vitamin A in their daily diet are 6% less likely to experience a risk of fractures. [2]

Age (Both Men and Women)

Recommended Amount (Micrograms)

Adult men

900 mcg

Adult women

700 mcg

How Much Vitamin B12 Do We Require?

 

Insufficient vitamin B12 increases the risk of osteoporosis and leads to hip fracture. Therefore, if you have ever wondered if low vitamin levels can cause bone fractures, the answer is yes. 

Refer to the following table to understand the age-wise requirement of dietary vitamin B12. [3]

Age (Both Men and Women)

Recommended Amount (Micrograms)

Infants (0 to 6 months)

0.4 mcg

Infants (7 to 12 months)

0.5 mcg

Infants (7 to 12 months)

0.5 mcg

Children (1 to 3 years)

0.9 mcg

Children (4 to 8 years)

1.2 mcg

Children (9 to 13 years)

1.8 mcg

Teens (14 to 18 years) and adults

2.4 mcg

Pregnant and breastfeeding women

2.6 to 2.8 mcg

How Much Vitamin C Do We Require?

 

Vitamin C covers several vital functions such as protecting cells, maintaining healthy skin, blood vessels, cartilage and bones. Look at the table below. [4]

Age (Both Men and Women)

Recommended Amount (Micrograms)

Kids (1 to 3 years)

15 mcg

Kids (4 to 8 years)

25 mcg

Adolescents (9 to 13 years)

45 mcg

Teens (14 to 18 years)

65 to 75 mcg

Adults (women of 19 years and above)

75 mcg

Pregnant and breastfeeding women (above 19 years)

85 to 120 mcg

Adults (men of 19 years and above)

90 mcg

How Much Vitamin K Do We Require?

 

Besides blood coagulation, vitamin K is required for healthy bones too. Check the following table for the recommended level of intake of vitamin K. [5]

Age (Both Men and Women)

Recommended Amount (Micrograms)

Kids (1 to 3 years)

15 mcg

Infants (between 0 to 6 months)

2 mcg

Infants (between 7 to 12 months)

2.5 mcg

Children (between 1 to 3 years)

30 mcg

Children (between 4 to 8 years)

55 mcg

Children (between 9 to 13 years)

60 mcg

Girls (between 14 to 18 years)

75 mcg

Boys (between 14 to 18 years)

75 mcg

Women (19 years+)

90 mcg

Pregnant or breastfeeding women (19 years+)

90 mcg

Men (19 years+)

120 mcg

Bone Diseases Due to Lack of Vitamin

Frequently Asked Questions