Magnesium, vitamin D and vitamin K: Calcium’s necessary counterparts

When it comes to your bones, calcium alone is not enough. There are a number of other vital nutrients that help your body absorb and make use of the calcium you consume. The most important of these are magnesium, vitamin D, and vitamin K. 

Calcium and magnesium

Magnesium helps your body absorb and retain calcium. Magnesium works closely with calcium to build and strengthen bones and prevent osteoporosis. Since your body is not good at storing magnesium, it is vital to make sure you get enough of it in your diet. Magnesium is found in nuts, seeds, whole grains, seafood, legumes, tofu, and many vegetables.

• Swiss chard and spinach are excellent sources of magnesium. Include spinach in your salads or add chard to soup.
• Eat more summer squash, turnip and mustard greens, broccoli, sea vegetables, cucumbers, green beans, and celery.
• Replace refined grains (i.e. white flour and white rice) with whole grains.
• Add pumpkin, sesame, flax, or sunflower seeds to cereal, salad, soup, and other dishes.
• Snack on nuts (almonds and cashews are especially high in magnesium).
• Reduce sugar and alcohol, which increase the excretion of magnesium.

Calcium and vitamin D

Vitamin D is another critical nutrient that helps the body absorb calcium and regulates calcium in the blood. Your body synthesizes vitamin D when exposed to the sun. However, a large percentage of people are vitamin D deficient—even those living in sunny climates.
If you don’t spend at least 15 minutes outside in the sun each day or you live above 40 degrees latitude (north of San Francisco, Denver, Boston, Rome, and Beijing), you may need an extra vitamin D boost. Good food sources of vitamin D include:

• fortified milk
• eggs
• cheese
• fortified cereal
• butter

• margarine
• cream
• fish
• shrimp
• oysters

You may also want to consider taking a vitamin D supplement. Optimal vitamin D intake is between 1,000 IU and 2,000 IU (international units) per day.

Calcium and vitamin K

Vitamin K helps the body regulate calcium and form strong bones. Include vitamin K in your diet by eating green, leafy vegetables or taking a supplement with vitamin K. You should be able to meet the daily recommendation for vitamin K (120 micrograms for men; 90 micrograms for women) by simply eating one or more servings per day of broccoli, Brussels sprouts, dark green lettuce, collard greens, or kale.