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Healthy bones constantly build up and break down, requiring specific nutrients--beyond calcium and vitamin D--to maintain that balance, says Prevention advisor and Tufts University bone researcher Katherine Tucker, PhD.
- Protein creates the scaffolding around which bone forms. Aim for the recommended 46 to 56 g a day: 1% cottage cheese (28 g per cup), ground turkey (22 g per patty), tofu (7 g per 1?4 block).
- Magnesium combines with calcium to build bone mass on top of the protein foundation. Get the recommended 400 mg from: oat bran (110 mg per 1/2 cup), pumpkin seeds (151 mg per 1 ounce), artichokes (50 mg per 1/2 cup, cooked), brown rice (42 mg per 1/2 cup, cooked).
- Potassium keeps your body's acid level within the narrow range needed to keep bones strong; aim for 4,700 mg per day. Good sources include orange juice (1,435 mg in 6 ounces), raisins (1,086 mg per cup), fish (916 mg in 1/2 fillet), fat-free milk (850 mg per 8 ounces).
- Vitamin K helps make bone's scaffolding. Just 1 cup of cooked spinach, broccoli, or brussels sprouts provides the required 90 mcg per day.
- Vitamin B12 keeps your levels of homocysteine (an amino acid) from rising and weakening bones. Take a multivitamin that contains 100% of the DV (2.4 mcg).
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