B12 and bone health

What does it do?

Low levels of vitamin B12 can make your bones brittle which, in turn, can increase your risk of fractures. Increasing your intake of vitamin B12 can help promote your mineral bone density.

How much do you need?

The general advice is to take around 2.4 micrograms of vitamin B12 per day.

Where can I find it?

Vitamin B12 can be found in fish and poultry. Whether you love it or hate it, it can also be found in Marmite in high doses.

Vitamin D and bone health

What does it do?

Vitamin D is key to helping your body absorb calcium. Together, they both provide protection against diseases like osteoporosis which weaken the bones.

How much do you need?

Between 15 and 20 micrograms per day. If you’re over the age of 70, you may be recommended a slightly higher dose.

Where can I find it?

Vitamin D can be found in plentiful supply in cod liver oil. Just one teaspoon of cod liver oil can provide you with over half of your necessary daily intake of vitamin D. Vitamin D supplements are also a sure-fire way of making sure you get your daily requirement.

Calcium

What does it do?

In terms of health, calcium is like a superfood. The following are proven benefits to regularly taking the mineral:

• helping build strong bones and teeth
• maintaining good heart health
• clotting blood
• maintaining good muscle function.

How much do you need?

Anything over 1,000 milligrams per day is good. Young children may need more while their bones are developing. To give some context, there is about 125mg of calcium in a glass of milk.

Where can I find it?

From rye bread to a good old fashioned glass of milk, calcium can be found in lots of different types of food. Cheese and yoghurts are high in calcium, as are most kinds of leafy greens. However, if you’re after calcium, be sure to avoid spinach. The calcium in spinach cannot be absorbed by the body.

Magnesium

What does it do?

Magnesium is crucial for maintaining healthy muscles, bones, and nerves. It can also help the body maintain good blood sugar levels. People that don’t get enough magnesium in their diet may be at a higher risk of developing diabetes and osteoporosis.

How much do you need?

The general advice is to take between 300-400mg of magnesium per day. Pregnant women may be advised to take more than this.

Where can I find it?

The good news is that magnesium is found in a whole load of different foods. Ginger and bananas are especially high, as are leafy greens, nuts, seeds, and wholegrains.

Vitamin K

What does it do?

Vitamin K is another important element in the building and maintenance of healthy bones. It helps to prevent the development of osteoporosis and regulates blood clotting.

How much do you need?

An adult needs the equivalent amount of vitamin K in their daily intake as their weight in kilograms. For example, if you weigh 80 kilograms, you’re likely to need 80 micrograms of vitamin K.

Where can I find it?

Vitamin K1 can be found in most foods, including:

• kale
• grapes
• broccoli
• cabbage
• lettuce
• blueberries.

Vitamin K2 is a little trickier to find, but is contained in foods such as:

• dairy
• pork
• beef
• chicken
• egg yolk.