Summary

Now that we have discussed the dietary patterns to prioritize for optimal bone health, we will dive into the micronutrients that are critical components of bone health and review the importance of specific nutrients that need to be included in food! This conversation discusses various micronutrients and their importance for bone health. The chapters cover topics such as calcium, vitamin D, potassium, magnesium, vitamin K, vitamin C, omega-3 fatty acids, B12, and folate. The conversation emphasizes the importance of obtaining these micronutrients through food sources and provides information on supplementation when necessary.

‍Note: This module focuses on nutrients that support bone health when included as part of your diet based on the current literature. Specifics on nutrients to supplement with will be covered the Nutraceuticals Modules.

Takeaways

• Micronutrients, such as calcium, vitamin D, and magnesium, are essential for bone health.
• Getting micronutrients through food sources is preferable, but supplementation may be necessary in some cases.
• Sun exposure is an important source of vitamin D.
• Potassium and alkalinity may have a positive impact on bone mineral density.
• Vitamin C can help create the bone matrix and reduce the risk of osteoporosis.
• Omega-3 fatty acids have anti-inflammatory properties and may benefit bone health.
• B12 and folate are critical for bone health, especially for those following a plant-based diet.

Resources

In the Additional Resources section, you will find High Calcium & High Potassium Food Lists.