Learn Which Vitamin Is Good for Bones?

Our body needs vitamins to survive and stay fit and healthy. Now there are 13 vital vitamins that the human body requires. All of them help our bodies grow and make each part work accordingly. While some vitamins work to resist infections, strengthen neurological functions, and regulate blood coagulation, others focus on bone health.

Let’s find out which vitamin is good for bones from these 13 essential vitamins. But before that, let us discuss the importance of vitamins to maintain our bone health.

As we grow older, we start losing bone density. This leads to osteoporosis, a disease that weakens the bones and often causes fractures. These fractures quite often cause disabilities and are widely found affecting millions of people.

A balanced diet, comprising vitamins D, A, K, C and B12, is of utmost importance for bone formation. A regular and adequate supply of other nutrients, including calcium, magnesium, phosphorus, potassium, fluoride, manganese, iron, zinc, copper, and boron, also aids in ensuring bone health.

They enhance bone mass and strength, influence bone-building cells, form collagen, increase bone mineral density (BMD), maintain bone metabolism, and prevent unwanted fractures.

If you are wondering which vitamin is good for bones, there is more than one. Different vitamins have different functions when it comes to maintaining bone health. Let us discuss the various ways these vitamins are beneficial for bone metabolism.

The most commonly known answer to which vitamin makes your bones strong is vitamin D.

It regulates the amount of calcium and phosphate in our bodies to keep bones, teeth and muscles healthy. Lack of this vitamin causes bone deformities in children, called rickets and osteomalacia in adults.

When it comes to the role of vitamin A in bone formation, it influences both the bone-building cells called osteoblasts and bone-resorbing cells called osteoclasts.

Note: Several clinical research state that too much vitamin A leads to lower bone density and fractures.

Vitamin B12 is involved in inhibiting the mechanisms of bone fragility. It modulates collagen formation. Some studies explain that this vitamin alters osteoblasts’ metabolism. Deterioration of B12 levels in our bodies reduces bone density and makes them fracture-prone.

This water-soluble vitamin plays a crucial role in collagen formation. Studies have linked higher levels of vitamin C with greater bone density. Therefore, this vitamin is required for bone formation too.

Vitamin K enhances bone mineral density in people suffering from osteoporosis and significantly reduces the chances of fractures. A significant number of studies have proved that low dietary intake of vitamin K leads to a higher risk of fracture and lower BMD.

1. Rickets

Children, due to vitamin D deficiency, suffer from rickets which leads to softening and weakening of bones.

Signs and Symptoms

• Delay in growth and motors skills
• Pain in the spine, pelvis and legs
• Weak muscle
• Bowed legs
• Knock knees
• Thickening of wrist and ankles 
• Projection of breastbone

2. Osteomalacia

People suffering from osteomalacia experience softening of bones, leading to fractures.

Signs and Symptoms

• Pain in bones and joints
• Pain in muscle
• Bones break easily (especially in the hips, lower back and feet)
• Difficulty in walking
• Muscle cramps