Vitamins

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.

Vitamin B

Vitamins B6 (pyridoxine), B9 (folic acid) and B12 (cyanocobalamin) help strengthen your bones and prevent breaks.

B12 support your bone building cells (osteoblasts)

B9 and B12 help to control levels of homocysteine, which is linked with an increased risk of breaking a bone in older people.

Foods that contain B vitamins

Vitamin B6 is found in:

• pork
• poultry
• liver
• fish
• bread
• brown rice
• eggs
• vegetables
• beans
• soya beans
• peanuts
• milk
• potatoes
• whole cereals e.g. oatmeal & wheat germ
• some fortified breakfast cereals

Vitamin B9 is found in:

• green leafy vegetables
• broccoli
• Brussels sprouts
• spinach
• asparagus
• peas
• chickpeas
• liver
• wholegrain bread
• brown rice
• nuts
• oranges
• bananas
• fortified breakfast cereals
  

Vitamin B12 is found in:

• beef
• lamb
• liver
• shellfish
• salmon
• cod
• cheese
• milk
• eggs

Vitamins C and E (antioxidants)

Antioxidants help protect your cells from damage caused by free radicals.

Free radicals are a natural by-product of your body converting oxygen and food into energy. It’s thought that if free radicals build up, they can cause your bones to lose strength.

Vitamin C also supports the formation of collagen, a protein important in bone formation.

Foods containing antioxidants

Vitamin C is found in:

• oranges and orange juice
• red and green peppers
• strawberries
• blackcurrants
• broccoli
• Brussels sprouts
• potatoes

Vitamin E is found in:

• soya, corn and olive oils
• nuts
• seeds
• cereals

Vitamin K

Vitamin K activates a protein called osteocalcin, which builds and heals your bones.

There are two types: K1 and K2.

Foods containing vitamin K

Vitamin K1 is found in:

• green leafy vegetables
• parsley
• broccoli
• cauliflower
• asparagus
• okra
• fruit
• cereals
• vegetable oils

It’s found in smaller amounts in eggs, meat and dairy.

Vitamin K2 is found in:

• fish
• meat
• liver
• eggs
• soy
• fermented dairy foods, like some soft cheeses and yoghurt

K2 is also found naturally in your gut, as a result of good bacteria.

Learn more about vitamin K: 

Professor Geeta Hampson tells us about vitamin K and bone health. 

Also see:

• Minerals 
• Other nutrients

Useful download:

• Further food facts and bones fact sheet December 2019