5 vitamins help strengthen bones and teeth

Bones and teeth that are not provided with enough vitamins and minerals can quickly become weak, brittle, painful, and have problems moving. Everyone should maintain a balanced daily meal with a variety of essential food groups to protect bones and teeth.

Vitamin D

Vitamin D is beneficial for bone and teeth health because it promotes calcium absorption and strengthens bones. Low concentrations of this vitamin increase the risk of fractures and decay. People with vitamin D deficiency may also have muscle pain, bone pain, and a high risk of osteoporosis.

The dosage needed in each person depends on age and deficiency status. Adults, pregnant women, and breastfeeding women need about 600 IU of vitamin D every day. Infants under one year old get 400 IU, adults over 70 should get 800 IU per day.

In addition to sunbathing, some dietary sources of vitamin D include oily fish such as salmon, sardines, herring and mackerel. Egg yolks, cereals, orange juice, and fortified milk are also rich in this vitamin.

Vitamin C

This is an essential nutrient for collagen formation, maintaining structure, and enhancing bone and teeth health. Vitamin C also contributes to eliminating free radicals that are harmful to bones, keeps connective tissue in the gums healthy, and prevents gum bleeding. Adult men should consume 90 mg of vitamin C daily and 75 mg for women. Bell peppers, oranges, strawberries, guava, mango, and kiwi are fruits that help increase the body’s vitamin intake and prevent deficiencies.

Vitamin A

Vitamin A helps form keratin, a protein that makes up tooth enamel. This vitamin is very important for maintaining oral health, supporting healthy gum tissue. People with deficiency are at risk of gingivitis, irritation or swelling, which can lead to bleeding gums when brushing or flossing.

According to the US National Institute of Medicine, men should supplement 900 mcg, women 700 mcg, and children and adolescents need 300-600 mcg of vitamin A per day. Eat carrots, sweet potatoes, green leafy vegetables (kale, spinach), and oranges to increase this nutrient in your body.

Vitamin B12

Vitamin B12 is an important nutrient for strong teeth and supple bones and joints. It helps the body absorb necessary calcium. Vitamin B12 deficiency can cause tooth loss due to weakened bones and gums. Eggs, yogurt, cheese, salmon, chicken breast are rich in vitamin B12.

Vitamin K

Both vitamins K1 and K2 contribute significantly to bone, joint and dental health. They support active proteins that regulate bone mineralization, promoting cell growth and repair. Vitamin K2 has the effect of protecting bones. Increase foods such as broccoli, radishes, and dairy products to supplement your body with this vitamin. Men should get 120 mcg, women 90 mcg of vitamin K per day.