Food For Healthy Bones
A healthy balanced diet will help you build healthy bones from an early age and maintain them throughout your life.
You should be able to get all the nutrients you need for healthy bones by eating a balanced diet.
A good diet is only one of the building blocks for healthy bones, which also includes exercise and avoiding certain risk factors for osteoporosis.
Best With Iron: Rainbow Light Prenatal One Multivitamin
One serving is just one tablet
Contains 27 milligrams of iron
Contains soy, wheat, and milk traces
Although this product is technically a prenatal vitamin, any woman of childbearing age can take a prenatal multivitamin and benefit from the breadth and potency of its nutrients. This one is particularly great for anyone who wants to add iron to their diet, as it contains 27 milligrams per serving. Plus, unlike many prenatal vitamins that require multiple tablets per dose, you get everything you need in one tablet, here. FYI: When taking a supplement that contains iron, do not take it with coffee, tea, bran, or milk, as this can affect absorption.
Type: Tablet | Age Range: Women 18+ | Dosage: Once daily | Certified: Non-GMO, raw, clean, vegetarian, gluten-free
Price at time of publish: $12
Who Needs To Take A Bone Supplement
If you are thinking about taking a supplement for your bones, you probably fall into one of the following categories:
- You have been diagnosed with osteoporosis.
- You havent been diagnosed yet, but have bone risk factors.
- You fractured a bone.
- You have been told you have osteopenia.
- You are entering menopause.
- You want to avoid future problems by taking a preventative approach to your bone health.
The category or categories you fall in will guide you in designing a comprehensive approach to supplementation.
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Why Is Bone Health Important
With so much discussion around cardiovascular disease, the number one health risk among adult Americans, bone health tends to be overlooked. However, maintaining bone health is just as important as maintaining your heart.
Without sturdy bones, you run a higher risk of fractures and breaks. The CDC has revealed the leading cause of serious injury among elderly people are falls, which are made worse by weak bones. These falls can lead to expensive hospital stays and even long-term mobility issues.
Building stronger bones requires changing lifestyle habits and committing to a diet that ensures youre never missing out on your daily intake of essential vitamins and minerals.
…improved bone strength can drastically improve a persons quality of life and increase the number of years for which that lifestyle is enjoyable.
Bone Supplements For Higher Risk Women
If youve been diagnosed with osteoporosis, experienced a fracture, have active bone loss, or have identified that you have many bone health risk factors, it can be scary and difficult to know how to proceed.
As I always say to the women I work with, bone health issues can be silent and overlooked for years, so take heart you now know what needs to be fixed! So, lets go about doing just that. Exercise and diet are part of taking a natural approach to bone health. Supplementation needs to be an important part of your strategy too.
When choosing a high quality supplement for your bones, you want it to contain vitamins and minerals for bone health:
- Vitamins K1 and K2
The next criteria is also important: these nutrients must be in forms that offer optimal absorption and bone-building support.
For example, the calcium contained in my Better Bones Builder is Aquamin, a form of calcium extracted from seaweed harvested from the pristine waters of the North Atlantic. Aquamin offers superior mineral bioavailability, increasing calciums ability to work synergistically with magnesium and Vitamins D and K and other vital nutrients to help protect and repair your bones.
Other nutrient forms to look for in your supplement include:
- Vitamin D must be Vitamin D3 and not less absorbable D2.
- Look for Vitamin C as Vitamin C ascorbate, the vitamins more bioavailable form.
- Magnesium Bisglycinate Chelate and Magnesium Aspartate are more absorbable forms of magnesium.
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Perform Strength Training And Weight
Engaging in specific types of exercise can help you build and maintain strong bones.
One of the best types of activity for bone health is weight-bearing or high-impact exercise, which promotes the formation of new bone.
Studies in children, including those with type 1 diabetes, have found that this type of activity increases the amount of bone created during the years of peak bone growth (
One study in men with low bone mass found that although both resistance training and weight-bearing exercise increased bone density in several areas of the body, only resistance training had this effect in the hip .
Performing weight-bearing and resistance training exercises can help increase bone formation during bone growth and protect bone health in older adults, including those with low bone density.
Osteoporosis: Start Early To Avoid This Serious Condition
Before reaching peak bone mass around age 30, most healthy people build more bone tissue than they break down. Osteoblasts and osteocytes are the cell types that synthesize bone, while osteoclasts break down bone. Bone resorption is the process by which osteoclasts break down bone tissue to release the mineral contents into the bloodstream.
Your bone production naturally begins to slow down around age 30, which can cause an overall loss of bone mass for some people.
Building the foundation for bone health early in life while you can still build its strength is an investment in your longevity and quality of life. Regular exercise is another positive step towards improving your bone density and reducing your risk of osteoporosis.
Ready to start your personalized routine?
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Vitamin D And Bone Health
Vitamin D, also known as calciferol, plays a vital role in proper bone development. Although it is theorized that a sufficient amount of vitamin D can be obtained from just 5-15 minutes of midday sunlight a few times per week, up to 80% of people may be vitamin D deficient, which most prevalently affects the bones.
Vitamin D deficiency can result in several different bone health issues, including rickets, which is a failure of the bone to mineralize, osteomalacia, or a softening of the bones that leads to deformities, or several other bone issues.
For optimal bone health, the most critical time period is the growing years, where calcium and vitamin D intake provide peak bone mass. If calcium intake is low and a person has a vitamin D deficiency while growing, the bones will not ever reach their peak bone mass, and osteoporosis, as well as the risk for other bone issues, will become more likely.
However, although vitamin D deficiency is correlated with bone health issues, that does not mean that supplementing with vitamin D at later stages in life can reduce the risk of fractures, a loss of bone mineralization, or osteoporosis. On its own, vitamin D supplementation can correct vitamin D deficiency, but it has not been shown to have effects on bone density or the risk of fractures .
For postmenopausal women, supplementation with vitamin D and calcium may provide a small improvement in hip bone density, but it is also accompanied by an increased risk for kidney stones .
The Problem With Calcium Supplements
Many calcium supplements on the market promise to improve bone health. However, calcium alone offers no real health benefits. Even worse, it can be dangerous.
While most people get enough calcium from their diets, the truth is, it’s not easily absorbed by our bodies. In fact, studies show that certain kinds of calcium are almost completely unabsorbable, making them essentially useless.
To ensure maximum absorption, look for Calcium Hydroxyapatite that’s paired with vitamins D3 and K2. This unique pairing has been clinically proven to help support bone density better than calcium supplements alone.
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Phosphorus And Bone Health
Phosphorus is another mineral that is largely found in bone. About 85% of the total phosphorus in the body is found in the bones, and the ratio of calcium to phosphorus consumption is crucial to maintaining bone health.
For optimal bone health, dietary calcium and dietary phosphorous should remain at a 1:1 ratio, and this ratio is especially important for infants and children who are in bone development stages.
Excess dietary phosphorous intake has been associated with increased parathyroid secretion, as increased parathyroid secretion promotes increased bone reabsorption and decreases bone formation .
However, most people meet or exceed dietary phosphorous recommendations and have lower calcium intakes since dietary phosphorous is found in a wide range of commonly consumed foods such as meats, nuts, seeds, dairy, and grains, as well as phosphate additives that are widely used in food processing.
A focus should be placed on consuming calcium-rich foods to maintain a healthy calcium to phosphorous balance for optimal bone health. Calcium-rich mineral water is a highly bioavailable calcium source that does not contain phosphorous and is a good source of calcium to help maintain the ratio of calcium to phosphorous for optimal bone health .
Additionally, supplements for bone health can affect this ratio by providing extra calcium without any additional phosphorus.
Get Plenty Of Vitamin D And Vitamin K
Vitamin D and vitamin K are extremely important for building strong bones.
Vitamin D plays several roles in bone health, including helping your body absorb calcium. Achieving a blood level of at least 30 ng/ml is recommended for protecting against osteopenia, osteoporosis and other bone diseases .
Indeed, studies have shown that children and adults with low vitamin D levels tend to have lower bone density and are more at risk for bone loss than people who get enough (
You may be able to get enough vitamin D through sun exposure and food sources such as fatty fish, liver and cheese. However, many people need to supplement with up to 2,000 IU of vitamin D daily to maintain optimal levels.
Vitamin K2 supports bone health by modifying osteocalcin, a protein involved in bone formation. This modification enables osteocalcin to bind to minerals in bones and helps prevent the loss of calcium from bones.
The two most common forms of vitamin K2 are MK-4 and MK-7. MK-4 exists in small amounts in liver, eggs and meat. Fermented foods like cheese, sauerkraut and a soybean product called natto contain MK-7.
A small study in healthy young women found that MK-7 supplements raised vitamin K2 blood levels more than MK-4 .
Nevertheless, other studies have shown that supplementing with either form of vitamin K2 supports osteocalcin modification and increases bone density in children and postmenopausal women .
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How Do Doctors Test Vitamin D Levels
The best way to know a person’s Vitamin D status is to have a blood test which checks the level in the blood. It is important that the correct blood test is done: the “25 hydroxy Vitamin D test” shows the level in the blood from both diet and sunlight.
When your doctor knows the exact level of Vitamin D in your bloodstream, they can make a more accurate recommendation of how much Vitamin D to take.
A blood level less than 20 ng/mL can result in rickets, and more than 150 ng/mL can be harmful. Most experts suggest that blood levels between 40 and 70 ng/mL would not only prevent rickets, but result in good absorption of calcium for healthy bones.
Juveriente Bone Strength Complex
After researching the best supplements for bone health, my first choice is Juveriente Bone Strength Complex. I believe this is the best supplement for bone health because it contains a highly bioavailable form of calcium, along with a high amount of vitamin D and additional nutrients to improve absorption.
This supplement also contains a 2:1 ratio of calcium to phosphorus which is good because it will be beneficial for stabilizing a calcium to phosphorus imbalance you may have.
The ingredient special ingredient – cryptoxanthin that this supplement contains also has been scientifically studied to improve bone health.
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Looking For A Way To Strengthen Your Bones To Help With Healthy Aging
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We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.
Alternatives To Vitamins For Bones
Improving your bone health is an important task and something that many people in America struggle with. If you are looking to improve your bone health, but you do not want to take vitamins, there are a few other options for you.
The first thing you can do is make sure to eat calcium-rich foods. You can find calcium in some surprising foods like almonds, navy beans, tofu, sesame, or even soybeans. The second thing you can do is rather easy and rather inexpensive, eat lots of green, leafy veggies. Some veggies include broccoli, curly kale, Chinese cabbage, and okra.
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Maintain A Stable Healthy Weight
In addition to eating a nutritious diet, maintaining a healthy weight can help support bone health.
For example, being underweight increases the risk of osteopenia and osteoporosis.
This is especially the case in postmenopausal women who have lost the bone-protective effects of estrogen.
In fact, low body weight is the main factor contributing to reduced bone density and bone loss in this age group (
While weight loss typically results in some bone loss, it is usually less pronounced in obese individuals than normal-weight individuals .
Overall, repeatedly losing and regaining weight appears particularly detrimental to bone health, as well as losing a large amount of weight in a short time.
One recent study found that bone loss during weight loss was not reversed when weight was regained, which suggests that repeated cycles of losing and gaining weight may lead to significant bone loss over a persons lifetime .
Maintaining a stable normal or slightly higher than normal weight is your best bet when it comes to protecting your bone health.
Being too thin or too heavy can negatively affect bone health. Furthermore, maintaining a stable weight, rather than repeatedly losing and regaining it, can help preserve bone density.
Risk Factors For Osteoporosis
- Race, age and gender. Even though anyone can develop osteoporosis, it is more common with Caucasians, older people, and women .
- Body size. If you have a more slender build, you could be at a greater risk for developing osteoporosis compared to those of larger stature.
- Family history. The risk of developing osteoporosis can increase if you have a family history of the disease.
- Changes to hormones. Changes in estrogen levels from menopause can lead to osteoporosis .
- Other medical conditions. Conditions, such as gastrointestinal diseases, rheumatoid arthritis, certain types of cancer, HIV/AIDS, and anorexia nervosa can contribute to developing osteoporosis.
- Lifestyle. If you are sedentary, consume excess alcohol , and/or smoke, you could be at a greater risk of developing osteoporosis. Alcohol consumption is associated with elevated cortisol levels , whereas smoking decreases calcium absorption.
- Dietary preferences. Studies show that people who follow a vegetarian or vegan diet have a higher risk of developing osteoporosis and experiencing hip fractures when compared to those who eat animal products, likely due to a lesser dietary emphasis on bone-building nutrients, like protein, calcium and Vitamin D .
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Calcium: The Building Block Of Bone Health
It is recommended that women consume 1,000-1,200 mg of calcium per day through a combination of food and, if needed, supplements. Pro tip: take half of your daily calcium dosage at a time, since calcium supplements may cause digestive upset.
There are many studies supporting the importance of adequate daily calcium intake to support bone health. In a 1997 study, 318 volunteers over the age of 65 participated in a double-blind, placebo-controlled study. This three-year study found that the group receiving calcium and vitamin D maintained healthy bones.
Though proper intake of calcium is essential, its dosage does have an Upper Limit . Going past this limit can cause discomfort such as constipation or complications including kidney stones. For adults ages 19 to 50 years old, the UL for calcium intake is 2,500 mg, and for those 51 and over, the UL is 2,000 mg.
Dr. Jeffrey Gladd, an integrative physician, says, Remember that when you read about calcium totals it almost always refers to food sources plus supplementation. Spend some time with a food/calcium amount list and estimate your average daily calcium intake from foods in order to better dial in your ideal supplement dosage.
Antioxidants For Added Bone Health Support And Fracture Healing
Healing from a bone fracture requires all the same intensive bone support supplementation that I just described. On top of this, you may need extra antioxidant support.
Antioxidants repair oxidative damage. When a bone fracture occurs, free radicals are generated by the damaged tissues. In particular, this damage occurs as the tightly bound collagen strands running through the mineral phase of bone are forcefully broken. These ruptured collagen strands interact with oxygen-yielding oxygen radical metabolites. These free radicals are associated with inflammation, further breakdown of bone collagen, and excessive bone turnover.
Antioxidants repair oxidative damage from free radicals. In particular, antioxidants Vitamin C and lycopene have been shown to improve fracture healing in animal models and cultured human cell lines. A superior quality antioxidant supplement like out Super C Plus will deliver these ingredients.
Nourishing the body to reduce inflammation naturally speeds healing. Try adding an Omega-3 fatty acids supplement to naturally soothe the inflammatory process and speed healing.
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