One of the important vitamins for bones is vitamin K.
Reports say vitamin K “plays a pivotal role in maintenance of bone strength, and it has been proved to have a positive impact on bone metabolism4.”
The best sources of vitamin K are green leafy vegetables.
Please note that unlike other vitamins for bones, vitamin K doesn’t have a recommended daily intake. Instead, it has an Adequate Intake (AI), which ensures nutritional adequacy. The daily AI for vitamin D is 90 mcg for women and 120 mcg for men.
We mostly associate vitamin C with a better immune system, but it’s also one of the vitamins for bones.
Experts say vitamin C helps in the formation of collagen, a protein critical for bone mineralization. Collagen, in fact, is the most abundant protein in the body — it is present in skin, bones, and other tissues.
Vitamin C is present in green leafy vegetables and citrus fruits. Adults need about 65 to 95 mg of vitamin C daily.
Should You Take Supplements?
In trying to ensure that they get all the vitamins and minerals they need to stay healthy, many people take supplements.
Generally, supplements are safe.
However, please remember that the safest way to get all the vitamins and minerals you need is through a healthy and balanced diet. In fact, if you consume adequate whole grains, dairy, lean protein, healthy fats, fruits, and vegetables, you won’t need vitamin supplementation.