Key Takeaways:
- Calcium plays a vital role in various bodily functions beyond just building strong bones.
- It is essential for muscle, heart, and nerve function.
- Without sufficient levels of vitamin D, the body struggles to absorb calcium effectively, thereby increasing one’s risk for fractures.
- Magnesium is another mineral that helps regulate calcium levels in the body.
- Current evidence suggests that Boron actively supports optimal skeletal well-being
Athletes have unique nutritional needs in order to perform at their best and maintain overall health. In addition to the three macronutrients – carbohydrates, protein, and fat – athletes must also pay attention to their intake of micronutrients- aka vitamins and minerals. Some important micronutrients implicated in bone health include calcium, vitamin D, magnesium, and boron.
Calcium
Calcium plays a vital role in various bodily functions beyond just building strong bones. It is essential for muscle, heart, and nerve function [1]. We get calcium primarily from dairy products; however, for individuals who may be lactose intolerant or choose not to consume dairy, there are alternative sources of calcium available. Leafy green vegetables like spinach, kale, and broccoli stalk/stem contain significant amounts of calcium; however, it is hard for the human body to absorb calcium from these sources due to fiber, oxalic acid, and phytic acid [2]. Additionally, incorporating foods such as fortified cereals, juices, and plant-based milks can help individuals maintain healthy levels of calcium without relying solely on dairy products (though additional supplementation may still be appropriate).
When dietary intake is inadequate, our bodies must extract the necessary calcium from our bones to fulfill other needs, gradually weakening the skeletal structure over time [1]. This process can significantly increase the risk of developing osteoporosis, a condition characterized by bone brittleness and fragility [1]. Osteoporosis can result in an increased susceptibility to fractures, making it imperative for athletes to ensure they are meeting their daily calcium requirements.
Vitamin D
Vitamin D is necessary for supporting strong bones as it aids in the absorption of calcium (and other bone-related minerals, specifically phosphorus) [2]. Without sufficient levels of vitamin D, the body struggles to absorb calcium effectively, thereby increasing one’s risk for fractures.
Unfortunately, Vitamin D deficiency is a common issue that affects many individuals. Various factors such as limited sun exposure, poor dietary intake, and certain medical conditions compromise Vitamin D absorption, leading to this deficiency. In addition, vitamin D is a fat-soluble vitamin; therefore, take vitamin D supplements with a meal that contains fat for absorption.
Foods such as fatty fish, fortified dairy products, and egg yolks are excellent sources of vitamin D [2]. Additionally, spending 15 minutes outdoors daily in the sunlight can help the body produce its own vitamin D [2].
PRO TIP:
Make sure to shake plant-based milks well to prevent the calcium from settling on the bottom.
Magnesium
Magnesium is another mineral that helps regulate calcium levels in the body [3]. Studies have shown that magnesium deficiency can lead to decreased calcium absorption [4], which can ultimately weaken bones and increase the risk of bone-related injuries. Furthermore, magnesium plays a crucial role in many other processes that support bone health, such as regulating hormone levels and maintaining proper nerve function [4]. It also is involved in converting vitamin D to its active form, which consequently impacts our body’s absorption of calcium [5]. Without consuming enough magnesium, these functions may become disrupted, resulting in negative effects on bone health [4].
Foods that are rich in magnesium include nuts, seeds, whole grains (i.e., brown rice, oats), leafy green vegetables, avocados, and legumes [4]. Dark chocolate is another good source of this micronutrient, making it a delicious way to boost your magnesium intake while satisfying your sweet tooth [6].
Boron
While researchers do not fully understand the exact mechanisms behind boron’s effects on bone health, current evidence suggests that this trace element actively supports optimal skeletal well-being [7]. One way boron contributes to this is through its essential involvement in the metabolism of calcium, magnesium, and vitamin D [7]. As previously discussed, these nutrients are crucial for maintaining the integrity of our skeletal system, and boron helps in facilitating their absorption and utilization in the body [8].
In addition to its role in mineral metabolism, boron also has favorable effects on estrogen levels and the balance of bone resorption (breakdown) to bone formation, which may reduce the risk of osteoporosis [8].
Commonly consumed boron-containing foods include apples, coffee, dried beans, milk, and potatoes [9].
The Bottom Line
Athletes are at higher risk for bone injuries due to the high impact nature of many sports. Ensuring adequate intake of calcium, vitamin D, magnesium, and boron through diet and/or supplementation can support their skeletal system’s ability to withstand the demands of their training and reduce risk of injury, such as stress fractures, or long-term damage to their bones. Finally, consulting with a healthcare provider or registered dietitian can help individuals determine their specific micronutrient needs and develop a meal plan tailored to meet those requirements.
Action Points to Improve:
- Today, eat three of the foods mentioned above.
- Go outside for 15 minutes and help your body produce it’s own vitamin D.
Coming next week:
Strong bones and smart nutrients build the foundation…
But what you eat right before the whistle blows can make or break your performance.
You’ve learned how to fuel your body long-term—
Now it’s time to learn how to fuel it in the moments that matter most.
In our next blog, we’re diving into game day meals and snacks—what to eat before, during, and after competition to stay sharp, energized, and unstoppable from start to finish.
Don’t miss it—your next game could depend on it.
References
- Branch NSC and O. Calcium and Vitamin D: Important for Bone Health. National Institute of Arthritis and Musculoskeletal and Skin Diseases. Published May 5, 2023. Accessed June 27, 2024. https://www.niams.nih.gov/health-topics/calcium-and-vitamin-d-important-bone-health#:~:text=Calcium%20does%20more%20than%20build
- Office of Dietary Supplements – Vitamin D. ods.od.nih.gov. Published September 18, 2023. Accessed June 27, 2024. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/#:~:text=Vitamin%20D%20(also%20referred%20to
- Magnesium Information | Mount Sinai – New York. Mount Sinai Health System. Accessed June 27, 2024. https://www.mountsinai.org/health-library/supplement/magnesium#:~:text=This%20mineral%20also%20contributes%20to
- National Institutes of Health. Office of Dietary Supplements – Magnesium. National Institutes of Health. Published 2016. Accessed June 27, 2024. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
- Raman R. Calcium-Magnesium-Zinc: Benefits, Side Effects, and Dosage. Healthline. Published March 12, 2020. Accessed June 27, 2024. https://www.healthline.com/nutrition/calcium-magnesium-zinc#benefits-uses
- Spritzler F. 10 Magnesium-Rich Foods That Are Super Healthy. Healthline. Published August 22, 2018. Accessed June 27, 2024. https://www.healthline.com/nutrition/10-foods-high-in-magnesium
- Sissons B. Boron for menopause: Benefits, dosage, and side effects. www.medicalnewstoday.com. Published June 15, 2022. Accessed June 27, 2024. https://www.medicalnewstoday.com/articles/boron-benefits-menopause#definition
- Boron: Uses, Side Effects, Interactions, Dosage, and Warning. Webmd.com. Published 2018. Accessed June 27, 2024. https://www.webmd.com/vitamins/ai/ingredientmono-894/boron
- Krans B. Brains, Bones, and Boron. Healthline. Published October 22, 2014. Accessed June 28, 2024. https://www.healthline.com/health/brains-bones-boron#joints
