Minerals

In addition to calcium and vitamin D, many other vitamins, minerals and nutrients are needed to keep your bones strong and healthy.

Try not to become too concerned with getting all these in your diet. If you enjoy a healthy, balanced diet, you're getting everything you need. In most cases, you don't need any additional supplements.

If you have a medical condition that affects how food is absorbed, such as:

• Crohn’s
• coeliac disease
• severe liver disease

- speak to your doctor. They can advise whether you need any supplements, to make sure you're getting everything you need.

For more information about healthy, balanced eating, we recommend you take a look at The Eatwell Guide, developed by the NHS.

Boron

Boron helps your body get the most out of the minerals it receives. It also reduces the amount of minerals you lose in your urine.

Foods containing boron

• green vegetables
• avocados
• potatoes
• fruit
• dried foods
• nuts
• eggs
• milk
• wine

Copper

Copper helps calcium and other minerals attach to the protein structure that makes up your bones.

Although it's an important mineral, having too much in your body can be toxic to the liver and kidneys.

Foods containing copper

• nuts
• seeds
• fruit
• beans
• sunflower oil
• mushrooms
• shellfish

Magnesium

Magnesium helps your body use calcium and vitamin D.

It helps minerals, like calcium, harden and strengthen your bones.

It’s not yet clear whether low magnesium levels increase your risk of breaking a bone, but it is thought to be a risk factor for osteoporosis.

Foods containing magnesium

You should be able to get all the magnesium you need from food, as part of a healthy, balanced diet.

• green vegetables
• milk
• dairy
• tap water (in areas with hard water)
• nuts
• brown rice
• fish
• meat
• bread (especially wholegrain)
• breakfast cereals
• bananas
• orange juice

Potassium

Potassium has been found to reduce acidity in the bloodstream, and the amount of calcium you lose in your urine. This could be good for bone health.

Foods containing potassium

• bananas
• fruit
• orange juice
• vegetables
• potatoes
• coffee
• nuts and seeds
• pulses
• fish
• shellfish
  
• beef
• chicken
• turkey
• milk

Silicon

Silicon helps calcium and other minerals attach to the protein structure that makes up your bones.

Foods containing silicon

• cereals
• rice
• water
• beer
• bananas
• many other fruits and vegetables

Zinc

Zinc helps calcium and other minerals attach to the protein structure that makes up your bones.

Foods containing zinc

• eggs
• dairy
• red meat
• shellfish
• bread
• cereals
• Brazil nuts
• pecans

Also see:

• Vitamins
• Other nutrients

Useful download:

• Further food facts and bones fact sheet December 2019