Iron for strong bones

Vegetarian Times, April, 2004

When you think bone health, you think calcium, right? But iron is also important for strong bones, the November 2003 issue of The Journal of Nutrition reports. The study by the University of Arizona and the University of Arkansas found that postmenopausal women with the highest daily intake of iron also had the greatest bone density--provided they also consumed the recommended 800-1,200 milligrams (mg) of calcium.

"Dietary iron may be a more important factor in bone mineralization than [was] originally thought," researchers concluded. But balance is everything, because calcium and iron can compete for absorption in the body. For calcium to do its work, the iron consumption needed by study participants was 18 mg daily--much higher than the Recommended Daily Allowance of 8 mg for women in this age group. Vegetarians eager to get enough iron need to consume lots of beans, wheat germ and prune juice. Or take supplements.