Vitamin D

According to Very Well Health, a deficiency in vitamin D makes it challenging for the body to absorb and effectively utilize calcium from food, even with an adequate diet. Sunlight is a natural source for vitamin D synthesis; therefore, light sun exposure for about 10-30 minutes daily is recommended, depending on the time of day, skin color, and exposed skin area. Fatty fish like salmon and sardines, egg yolks, mushrooms, and milk also provide vitamin D.

Calcium requirements vary by age and health status. Adults need approximately 800-1,000 mg of calcium daily, increasing to about 1,200 mg for pregnant women and 1,300 mg for breastfeeding women. Adults aged 19-70, including pregnant and breastfeeding women, require about 600 IU of vitamin D daily to maintain bone health.

Magnesium

Magnesium plays a crucial role in activating vitamin D, helping the body effectively utilize calcium and maintain bone health. A magnesium deficiency can affect calcium metabolism. Dark leafy greens, whole grains, legumes, nuts, and apricots are good sources of magnesium, which can be combined with a proper calcium supplementation regimen.

The recommended magnesium intake for adults is about 310-420 mg daily, depending on gender and age. Individuals with diabetes, cardiovascular disease, intestinal disease, or kidney disease should not self-administer high-dose magnesium supplements without a doctor's guidance, according to Times of India.

Vitamin K

Vitamin K helps activate osteocalcin, a protein that binds calcium to bone tissue, thereby supporting bone density. A vitamin K deficiency can affect calcium utilization and bone health, and is also linked to an increased risk of vascular calcification.

The recommended vitamin K intake for adults is approximately 90 mcg daily for women and 120 mcg for men. This level helps maintain blood clotting function and supports bone and joint health.

Phosphorus

Phosphorus is an essential mineral involved in bone and tooth formation, working with calcium to maintain skeletal strength. A balance between calcium and phosphorus helps reduce the risk of osteoporosis.

Adults need approximately 700 mg of phosphorus daily. Maintaining a balanced diet, combining foods rich in phosphorus, calcium, and vitamin D, is crucial for supporting bone health.

Le Nguyen (Compiled)