From the Guidelines
To help bone bruises or fractures heal, it is essential to focus on a combination of calcium-rich foods, vitamin D, protein, vitamin C, vitamin K, and magnesium, as these nutrients work together to provide the building blocks for bone repair and stimulate bone-forming cells. The most recent and highest quality study, published in 2019 1, suggests that combination therapy of calcium and vitamin D is more effective at improving bone mineral density (BMD) than monotherapy of either nutrient.
Key Nutrients for Bone Health
- Calcium-rich foods: dairy products (milk, yogurt, cheese), leafy greens (kale, spinach), and fortified foods
- Vitamin D: fatty fish (salmon, mackerel), egg yolks, and consider a vitamin D supplement of 600-800 IU daily, with doses greater than 800 IU per day potentially necessary in many populations 1
- Protein: lean meats, poultry, fish, beans, and nuts
- Vitamin C: citrus fruits, berries, and bell peppers
- Vitamin K: leafy greens and fermented foods
- Magnesium: nuts, seeds, and whole grains
Supplements and Lifestyle Considerations
Consider supplements like calcium (1000-1200mg daily), vitamin D3, and collagen peptides if dietary intake is insufficient. It is also crucial to stay hydrated and limit alcohol and caffeine as they can interfere with nutrient absorption. Exercise is recommended due to its known benefits in maintaining overall health, including improved sleep, mood, fitness, and a reduction in the risk of cancer recurrence and/or certain new cancers 1. Consult with a healthcare provider before starting any supplement regimen, especially if you're taking medications.
From the Research
Foods and Supplements for Bone Bruise or Fracture Healing
- Calcium and vitamin D are essential for maintaining bone health and play a crucial role in fracture healing, as they are required for fracture-callus mineralisation 2, 3, 4
- Vitamin D deficiency may affect bone mineralization and fracture healing, although the exact cellular role of vitamin D in fracture healing remains unclear 3
- Calcium and vitamin D supplementation may represent a potential strategy for treating compromised fracture healing in osteoporotic patients 2
- A balanced calcium homeostasis is critical for normal fracture healing, and disturbances in calcium homeostasis may result in delayed fracture healing 4
- Other factors that affect bone healing include inadequate blood supply, biomechanical instability, immunosuppression, and smoking 5
- Supplemental vitamin D may have a slight benefit on bone mineral density in individuals with low free 25(OH)D levels, but overall, it does not improve bone mineral density or structure in healthy adults 6
Key Nutrients for Bone Health
- Calcium: essential for bone mineralization and fracture-callus mineralisation 2, 4
- Vitamin D: essential for bone mineralization and maintenance of bone quality 3, 4
- Omega-3 fatty acids: may have a beneficial effect on bone health when combined with vitamin D supplementation 6