What minerals and vitamins do for your bones?

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Nutrition Blog

Besides calcium, iron and protein, our bones need a lot of vitamins, minerals and other nutrients to keep them healthy and strong.

Our bones are a vital part of our body’s functions. They need to be strong enough to support our muscles and organs. Together with our muscles, our bones are responsible for keeping us upright. Without them, we would look like inflatable balloon men whirring around in the wind!

When our bones don’t get enough vitamins and minerals, they become vulnerable to cracking and breaking. To ensure that this doesn’t happen, you need to ensure that you get the following nutrients:

Vitamin B

B-vitamins are essential for keeping your bones strong and preventing them from breaking. They support your bone-building cells and control levels of homocysteine.

The three most important vitamins B6, B9 and B12.


Antioxidants are known as vitamins C and E. They help to protect the cells in your bones from being damaged by free radicals (a natural by-product of your body converting oxygen and food into energy).

Vitamin C also assists with the formation of collagen.

Vitamin K

Vitamin K activates osteocalcin. Osteocalcin is a protein that builds and heals your bones.

The two important k-vitamins are K1 and K2.

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Boron helps your body process the minerals it needs and reduces the number of minerals you lose when urinating.

You can find boron in green vegetables, avocados, potatoes, fruit, dried foods, nuts, eggs, milk and wine.

Copper, zinc and silicon

Copper helps minerals attach to the protein structure that makes up your bones. Having too much copper present in your body can be toxic to your liver and kidneys.


Magnesium helps your body use calcium and vitamin D to make your bones stronger.


Potassium reduces the acidity in your bloodstream. It also regulates how much calcium you lose while urinating.

Fatty acids

Fatty acids, such as omega-3 and omega-6, assist your body with absorbing fat-soluble vitamins that improve your bone health. These vitamins include vitamins D, E and K.

The right diet

To consume the right amount of vitamins and minerals, you need to include some of these foods into your diet:

  • Dairy, like milk, yoghurt and eggs
  • Fish, like sardines, tuna and salmon
  • Leafy green vegetables, like spinach, broccoli and brussels sprouts
  • Whole grain products, like cereals, brown bread and brown rice
  • Fruits, like oranges and bananas
  • Nuts and peanuts
  • Other meats, like poultry, beef, lamb and pork

You can find vitamins as well as minerals in almost any healthy, balanced diets that include a mixture of meats, nuts, vegetables and fruits. They are essential for keeping your bones healthy. While some nutrients, like vitamins, have a direct impact on the health of your bones, minerals indirectly assist these nutrients to improve your bone health.

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