Nutrition & bone health
Key vitamins for bone health — vitamin C
by Dr. Susan E. Brown, PhD
Vitamin C is involved in a great variety of complex and interrelated metabolic processes.
Here are three ways in which it is essential for healthy bones.
- Vitamin C assists in the formation of collagen. As described in our article on the nature of healthy bones, bone mineral is
laid down over a protein matrix called collagen. Collagen is abundant in
the connective tissue of cartilage and bone — in fact, it makes up about 30%
of our bones, serving as a support structure for mineral deposits and giving bone
its resilience.
- In addition to its role in collagen formation, vitamin C appears to stimulate the
cells that build bone, enhance calcium absorption, and enhance vitamin D’s effect on bone metabolism.
- A third role for vitamin C and bones is in the synthesis and optimal functioning
of adrenal steroid hormones, which play a vital role in bone health — especially during perimenopause and menopause, when
ovarian production of these hormones slows.
Even though the RDA’s
for vitamin C are a very minimal 90 mg for men and 75 mg for women, great numbers
of Americans do not even consume this amount! Many well-qualified scientists, including
the late Nobel laureate, Linus Pauling, believe recommended levels are extremely
low, and that our health would be greatly served on many levels by a much higher
intake per day. At the Center for Better Bones, patients are encouraged to strive
for an intake of 2000–3000 mg per day to recover and preserve bone health, and more
if individual need is determined.
Return to table
Our Personal Program is a great place to start
At the Center for Better Bones we promote an all-natural approach to bone regeneration
and repair that includes nutrition, diet, exercise, and lifestyle guidance. Our
Personal Program is a convenient, at-home version of this approach.
- To assess your fracture risk and the health of your bones, take our free, on-line
Fracture Risk and Bone Health Profile.
- To learn more about the guided, at-home Program we have developed with America’s
premier women’s health clinic, Women to Women, go to
The Personal Program for Better Bones.
- For more information about the at-home program for Better Bones, please call The
Personal Program toll-free at 1-877-200-1269.
Original Publication Date: 04/11/2000
Last Modified: 04/14/2010
Principal Author: Dr. Susan E. Brown, PhD