Micronutrients & recovery
Adequate intake of zinc (15 mg/day) and copper (0.9 mg/day) supports bone health by stimulating osteoblast activity and inhibiting osteoclastic resorption, whereas deficiency accelerates bone loss.
Ensure you are getting enough zinc (around 15 mg/day) and copper (0.9 mg/day) in your diet, especially if you are postmenopausal or elderly. These minerals help build bone and prevent breakdown. If you are at risk of deficiency, consider a supplement, but be aware that excessive zinc can be toxic, especially if you lack copper.
Zinc increases activity of osteoblasts, activates bone formation and promotes the synthesis of collagen. Furthermore, zinc inhibits osteoclastic bone resorption... The recommended daily minimum intake of zinc is 12 mg; 15 mg is recommended to increase bone density... The recommended daily intake of copper adequate for bone health in adults is 0.9 mg/day.
Why this rating
The paper is a review citing various animal and human studies, but notes that results are 'scarce and not conclusive' for some elements.
Source
Trace elements and bone health
I Žofková et al. · Clinical Chemistry and Laboratory Medicine (CCLM) · 2013
DOI 10.1515/cclm-2012-0868
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- Excessive intake of protective trace elements (zinc, fluoride, magnesium, iron) can have undesirable, even toxic, effects on bone health.Good
- Magnesium deficiency accelerates bone loss and decreases bone density, with recommended intakes of 400 mg/day for young people and 320-420 mg/day for older adults.Moderate
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