Table 1.
Common Nutrients for Bone Health
| Nutrient | Recommended Dietary Allowance | Median Intake | Authors' Preferred Supplementation |
|---|---|---|---|
| Vitamin D | 600-800 IU | 150-300 IU | 400-1000 IU |
| Calcium | 1000-1200 mg | 735 mg | 500 mg |
| Magnesium | 320-420 mg | 243 mg | 250-350 mg |
| Silicon | *40 mg for bone health | 21 mg | 20-40 mg |
| Vitamin K | 90-120 µgm | 70-80 µgm | 50-150 µgm |
| Boron | *3 mg for bone health | 1 mg | 1-3 mg |
| Vitamin C | 75-90 mg | 103 mg | 50-100 mg |
| Copper | 0.9 mg | 1.1 mg | None |
| Zinc | 8-11 mg | 9.6 mg | None unless vegetarian or elderly |
| Manganese | 1.8-2.3 mg | 2.8 mg | None |