Table of 20 essential bone-building nutrients
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Nutrient
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Adult RDA or AI*
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Common therapeutic range for bone health (daily intake)
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Dietary considerations concerning adequacy of average daily intake
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Your intake
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Key minerals
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Calcium
(Ca)
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1000–1200 mg
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1000–1500 mg
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Typical diet is inadequate, averaging 500–850 mg.
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Phosphorus
(P)
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1250 mg, 9–18 yrs
700 mg, adults
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800–1200 mg
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Inadequate intake is rare except in elderly and malnourished. Excess intake common
with use of processed foods and soft drinks — ~ 1500 mg/day in men and ~1025
mg/day in women.
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Magnesium
(Mg)
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420 mg, adult males
320 mg, adult females
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400–800 mg
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Intake generally inadequate among all ages, sexes, and classes except children under
the age of 5; 40% of total population and 50% of adolescents consume 66% of RDA;
and 56% of all Americans have intakes below Estimated Average Requirement (EAR).
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Fluoride
(F)
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4.0 mg, adult males
3.0 mg, adult females
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Unknown
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Intake generally ranges 0.2–3.4 mg. Fluoride overdose has occurred through ingestion
of fluoride toothpaste and high-fluoride waters (Brown, 2005).
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Silica
(Silicon — Si)
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No values set to date
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As yet undetermined
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Intake significantly higher in men (30–33 mg/day) than in women (~25 mg/day), yet
generally suboptimal. Silica is the first element to go in food processing.
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Zinc
(Zn)
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11 mg, adult males
8 mg, adult females
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20–30 mg
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Average intake is 46–63% of RDA. Marginal zinc deficiency is common, especially
among children.
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Manganese
(Mn)
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2.3 mg (AI), adult males
1.8 mg (AI), adult females
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10–25 mg
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Intake generally inadequate, at 1.76 mg adolescent girls; 2.05 mg adult females;
and 2.5 mg adult men.
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Copper
(Cu)
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900 mcg, adults
(0.90 mg)
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1–3 mg
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75% of diets fail to contain RDA. Average daily intake is below the RDA.
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Boron
(B)
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No RDA established
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3–5 mg
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Common daily intake is only 0.25 mg, to possible optimum of 3.0 mg.
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Potassium
(K)
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4700 mg, adults
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4000–6000 mg
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Adult intake averages 2300 mg for women and 3100 mg for men.
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Strontium
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No RDA established
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3–30 mg (supplements)
up to 680 mg (in medications)
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Daily dietary intake thought to vary from 1 mg to more than 10 mg.
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Key vitamins
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Vitamin D
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400 IU, infancy–59 yr
400 IU, 51–70 yr
600 IU, >70 yr
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800–2000 IU and up, as needed
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The overwhelming news from numerous experts is that a billion people worldwide are
deficient today. Deficiency is especially common among people who are elderly, dark
skinned, and those with little UV sunlight exposure. A simple, inexpensive blood
test for 25(OH)D is the best way to determine vitamin D status and need.
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Vitamin C
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90 mg, adult males
75 mg, adult females
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Oral 500–3000 mg (and upward to bowel tolerance), as needed.
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Average daily intake is about 95 mg for women and 107 mg for men. Based on US survey
of nearly 9000 people, intake for 31% of population is below Estimated Average Requirement
(EAR).
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Vitamin A
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2997 IU, adult males
2331 IU, adult females
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5000 IU or less
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44% of US population has intake below EAR.
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Vitamin B6
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1.3–1.7 mg, adult males
1.3–1.5 mg, adult females
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25–50 mg
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Studies indicate widespread inadequate vitamin B6 consumption among all sectors
of the population; >50% of population consume <70% RDA.
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Folic acid/folate
(vitamin B9)
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400 mcg, adults
(0.4 mg)
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800–1000 mcg
(0.8–1 mg)
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Inadequate intake common among all age groups; although improving with food fortification,
49% of participants in NHANES survey had intakes below estimated average requirement
(EAR).
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Vitamin B12
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2.4 mcg, adults
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10–1000 mcg
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Up to 40% of US population have marginal B12 status. Older people and vegans are
especially at risk.
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Vitamins K1 and K2
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K1:
120 mcg, adult males
90 mcg, adult females
K2:
No recommended intake
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K1:
1000 mcg
K2:
45–180 mcg MK-7 (menaquinone-7)
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K1:
Averages 45–150 mcg, which is well below the recommended AI.
K2:
Average US intake 9–12 mcg (if any)
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Other nutrients
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Fats
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Should comprise minimum of 7% total calories. General recommendation is not to exceed
30% of caloric intake.
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20–30% of total calories is perhaps more ideal.
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Average American consumes ~33% of his/her calories in fat. Consumption of essential
fatty acids (EFA’s), however, is frequently inadequate.
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Protein
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0.8 g/kg per day, adult males and females
125–lb person = 45 g
175–lb person = 63 g
56 g, adult males
46 g, adult females
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1.0–1.5 g/kg
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Daily intake commonly exceeds 100 g, but the elderly and some women often have very
deficient intake. Higher protein intake should be balanced with higher RDA level
potassium intake from food sources.
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