Include Foods High in Magnesium and Zinc

Minerals other than calcium are crucial for the health of the bones. Magnesium and zinc are among the other substances that contribute. Vitamin D is converted by magnesium into its active form, which helps the body absorb calcium.

In an observational study including more than 73,000 women, it was discovered that those who ingested 400 mg of magnesium daily tended to have 2-3% higher bone density than those who consumed half this amount daily. Only a few of foods are excellent sources of magnesium, even though it is present in most foods in modest amounts. It might be beneficial to take magnesium glycinate, citrate, or carbonate supplements. A trace mineral called zinc is required in very small amounts. It contributes to the mineral makeup of your bones. Zinc also prevents excessive bone loss and encourages the growth of bone-building cells. Studies have indicated that zinc supplements help maintain bone density in older adults and enhance bone growth in children. Beef, shrimp, spinach, flaxseeds, oysters, and pumpkin seeds are all excellent sources of zinc.