In addition to calcium, several other minerals are important for optimal bone health:
- Phosphorus: Works with calcium to form hydroxyapatite crystals that provide bone stiffness and strength. Phosphorus is found in dairy, meat, beans, and seeds
- Magnesium: Influences bone-forming cells (osteoblasts and osteoclasts), affects vitamin D metabolism, and helps minerals like calcium harden and strengthen bones. Magnesium deficiency may increase osteoporosis risk. Sources include green vegetables, nuts, whole grains, and dairy
- Fluoride: Can strengthen bone matrix by forming fluorapatite crystals, but excessive fluoride can cause skeletal fluorosis
- Manganese: Needed for synthesizing components of bone matrix and acts as a cofactor for bone enzymes
- Boron: A trace mineral that supports bone growth and maintenance by enhancing the use of calcium, magnesium, and vitamin D. It may reduce mineral loss in urine and improve bone density
- Copper: Helps calcium and other minerals attach to bone protein structures and supports collagen formation, contributing to bone strength
- Potassium and Silicon: Potassium reduces calcium loss in urine, and silicon helps minerals attach to bone protein structures, both supporting bone health
- Vitamin D (though not a mineral) is critical for calcium absorption and bone health
Thus, besides calcium, minerals like phosphorus, magnesium, boron, copper, manganese, fluoride, potassium, and silicon play significant roles in maintaining strong and healthy bones
