I fractured my foot over a year ago and had the same question. Daily I continue to get this question, so I felt it would be beneficial for all involved to have the recommended nutrients (both minerals and vitamins) that can lead to increased speed of bone healing.
Minerals: Many of us assume with a fracture that we just need to add calcium to improve healing. The truth is, however, that a majority of the bone weight is from minerals. These minerals are required for proper healing.
|
Minerals |
Bone Healing Range/Day |
Healing Potential |
| Calcium |
800-1200mg |
Main mineral of bone (Dependant on vitamin D for absorption) |
| Phosphorus |
800-1200mg |
Main mineral of bone |
| Magnesium |
400-800mg |
|
| Chromium |
200-1000mcg |
|
| Silica (Silicon) |
5-20mg |
Important role in bone collagen formation. Enhances effects of calcium and vitamin D on new bone formation |
| Zinc |
12-30mg |
Aids in callus formation, enhances bone protein production, and facilitates bone healing. |
| Manganese |
2-10mg |
|
| Copper |
1-3mg |
Aids in formation of bone collagen. |
| Boron |
3-5mg |
|
| Potassium |
4000-6000mg |
|
Vitamins |
Bone Healing Range/Day |
Healing Potential |
| Vitamin D |
800-2000 IU |
Important regulator of calcium absorption. |
| Vitamin C |
500-3000 mg |
Important antioxidant and anti-inflammatory nutrient. Also essential in bone collagen formation. |
| Vitamin K |
K1: 250-1000 mcg K2: 45-180 mcg |
Essential part of the biochemical process that binds calcium to bone. |
| Vitamin B6 |
25-50 mg |
Linked to bone healing |
| Folic Acid/Folate |
400-1000 mcg |
Linked to collagen formation |
| Vitamin B12 |
150-1000 mcg |
Linked to bone healing |
Although these vitamins and minerals will help in the healing process, other problems may be slowing your healing.
