Caring for Bone Health: Calcium, Vitamin D, Phosphorous, Magnesium, Zinc​

Human bones are complex, living structures made up of both living cells and non-living materials. They contain a matrix of collagen, a protein that provides flexibility, and minerals like calcium and phosphate, which give bones their strength and rigidity. ​

​Calcium​

Calcium is one of the most critical bone-forming minerals, with 99% of the body’s calcium residing in the bones. Bone acts as a reservoir of calcium, which can be released to help maintain tightly regulated calcium levels in the blood. Increasing calcium intake can enhance bone growth during youth and reduce risk of fractures later in life.​

Vitamin D​

Vitamin D plays a vital role in bone health by regulating calcium absorption from the diet. It enhances the ability of the small intestine to absorb calcium. When dietary calcium is insufficient, active vitamin D stimulates bone cells to break down bone tissue and release calcium, ensuring blood calcium levels are maintained³. Persistent low levels of vitamin D over time can result in osteoporosis, where bones become weak due to mineral loss.​

Magnesium​

Magnesium is another mineral that supports bone health. About 60% of the body’s magnesium is stored in the bones, and adequate magnesium intake is important for maintaining bone density and reduce risk of osteoporosis⁵. Magnesium supports bone mineralization which is important for maintaining optimal bone strength and resilience.​

Zinc​

Zinc is crucial for bone metabolism, and its deficiency may contribute to poor bone status⁶. It helps activate enzymes that are essential for bone mineralization³ and other processes that support bone health.​

Phosphorus​

Phosphorus is the second most abundant mineral in the body, making up 25% of all the mineral material in the body. It plays a central role in almost every chemical reaction within the body, including those that regulate proteins, hormones, cell growth, and repair. Phosphorus works with calcium to give structure and strength to bones and teeth⁴.

Together, these nutrients—calcium, vitamin D, phosphorus, magnesium, and zinc—are essential for maintaining strong and healthy bones throughout life. Adequate intake of these nutrients helps to support bone formation, delay bone loss, and maintain optimal bone function, ensuring mobility and strength as you age.​