Your bones are indeed made up of various minerals, not just calcium. Here’s a breakdown of the key minerals that compose human bone structure and their importance:

1. Calcium (Ca): Calcium is the most abundant mineral in bones, making up about 40% of their composition. It’s crucial for bone strength, muscle function, nerve conduction, and blood clotting. However, getting calcium from dairy might not be the best approach due to several reasons:
   • Dairy products can acidify the body, leading to the leaching of bone minerals, including calcium, to buffer this acidity.
   • Dairy consumption may increase inflammation and the risk of fractures, as shown in some studies.
   • Dairy is not the only source of calcium. Plant-based sources like leafy greens, fortified plant milks, and small fish with edible bones (like sardines) provide calcium along with other essential nutrients.
2. Phosphorus (P): Phosphorus is the second most abundant mineral in bones, composing about 18% of their weight. It works synergistically with calcium to maintain bone health. It’s found in various foods, including whole grains, nuts, seeds, and legumes.
3. Magnesium (Mg): Magnesium is essential for bone formation and the activity of calcium in bones. It’s found in foods like leafy greens, whole grains, and nuts. Magnesium deficiency can lead to low bone density and an increased risk of fractures.
4. Trace minerals: Trace minerals like strontium, boron, copper, manganese, zinc, and iron play crucial roles in bone health. They help in collagen production, bone mineralization, and bone turnover.
   • Strontium: Found in small amounts in bones, strontium helps maintain bone density and strength.
   • Boron: Boron is essential for bone health, as it aids in calcium and magnesium absorption.
   • Copper, manganese, zinc, and iron: These minerals are involved in collagen synthesis, bone mineralization, and maintaining bone turnover balance.

To support bone health, focus on consuming a balanced diet rich in various minerals, not just calcium. Include foods like leafy greens, whole grains, nuts, seeds, legumes, and small fish with edible bones. Consider incorporating herbs and supplements rich in these minerals, such as horsetail, alfalfa, and nettle; and supplements like magnesium, strontium, and boron as needed.