The Importance Of Bone Health
Your bones are consistently changing. When you are young, your body produces new bone quicker than it takes down old bone and your bone density increments. Most of the time, individuals reach their maximum bone mass at the age of 30. Bone remodeling proceeds from that point forward, yet you lose somewhat more bone mineral density than you acquire.
Developing osteoporosis, a condition that makes bones weak and brittle relies upon how much bone density you achieve when you reach age 30 and how quickly you lose it. The higher the amount of bone mass, the less likely you will develop osteoporosis as you age.
Who Should Consider A Supplement For Bone Or Joint Health
If you eat a balanced, healthy diet, you should be able to get all your nutrients from food, says Ilic. There are certain groups of people who may not get enough of certain nutrients, and taking supplements is appropriate. These include people with absorption problems, pregnant women and people with a poor diet.
If you take a supplement, talk to your doctor first to make sure you are taking one that you need and that wont adversely interact with any medications you take.
This article originally appeared in Cleveland Clinic Arthritis Advisor.
Foods For Bone Health
Yogurt, Cheeses, and Buttermilk
Milk and dairy are easily absorbed sources of calcium, which your body needs to support healthy bones.
Dark Green Vegetables
Vegetables like broccoli, collard greens, kale, and turnip greens are great sources of calcium.
Eat salmon, swordfish, tuna, and mackerel for vitamin D, which your body needs to help absorb calcium.
Nuts, specifically almonds and Brazil nuts, are rich in calcium and help support healthy bones.
Incorporating more beans into your diet has many health benefits. Choose chickpeas and white beans as they have higher calcium amounts than others.
Fortified tofu, cereal, or orange juice
Some breakfast cereals, orange juice and tofu are fortified with calcium to help support bone health.
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Bone Supplements For Osteopenia Support
Your bones are living tissue and like other living tissues, they function best when nourished and supported. If you have been told you have osteopenia, all thats being relayed to you is that your bones are less dense than that of the average person in their twenties. Thats not really too much of a surprise, is it? Osteopenia is not a true diagnosis or a reason on its own to prescribe a bone medication.
However, osteopenia can be your wake up call to start making sure your bones have everything you need. A good place to start is with my Better Bones Basics: a daily vitamin and mineral supplement for bone health. You want to be getting enough of prime bone-building vitamins and minerals to make sure your reserves are topped off and your bones are nourished.
Boswellia To Reduce Inflammation
The fragrant resins in Boswellia Serrata contain boswellic acids that have the same mechanism of action as nonsteroidal anti-inflammatory drugs, but without the accompanying side effects.
Boswellic acids slow down inflammatory processes, improving the condition of joints and cartilage, and reducing pain and swelling.
Boswellia also increases microcirculation, strengthens the blood vessels, and increases nutrient delivery to muscle tissues, accelerating their recovery.
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Vitamin B12 B3 B6 B2 And B9
Vitamin B3, B6, and B9 are often referred to as the âbig threeâ of muscle-boosting vitamins.
They are an important part of a healthy diet for anyone looking to build muscle, but they can also be consumed in high doses if youâre not getting enough from food sources.
B2 is called by many as the most underrated of all vitamins. It is known for its role in maintaining the health of cells and organs such as your brain and heart.
On top of that, it is essential for digestion, energy production, and brain function. While vitamin B12 is an important vitamin for muscle growth.
It helps to create new cells, repair damaged cells and maintain the cellâs shape and size. It also helps to break down fats that are stored in your body.
Vitamin D: Calciums Trusted Companion
Vitamin D plays a crucial role in bone health think of it as the Gayle to calciums Oprah. Emerging science has shown that vitamin D allows calcium to be sufficiently absorbed in the gut and used by the body.
In addition to supporting the absorption of calcium, vitamin D also aids in bone growth and remodeling.
A 2010 study showed that the combination of vitamin D and calcium did effectively support bone health.
Vitamin D does not occur naturally in many foods. The best source of vitamin D is through direct sun exposure during the brightest part of the day. Of course, not everyone is fortunate enough to reside in a region where this is possible year round. For this reason, supplementation is often recommended. The recommended dose range for ages 9 through 70 is between 600 and 4,000 IU per day.
Dr. Gladd adds: Since there are so many variables involved in a persons ability to make and use vitamin D, it is best to have your blood levels measured seasonally to make sure you are in the ranges that are optimal for bone and overall health 365 days a year. Ask your doctor for a 25-hydroxyvitamin D level regularly, or most states now allow you to order your own blood testing to monitor this, aiming for a normal level.
Ready to start your personalized routine?
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Best Supplements And Vitamins For Bone Health And Osteoporosis
By Dr. Susan E. Brown, PhD
The best bones supplements for osteoporosis are those formulated to repair and strengthen bone using the full array of bone-building vitamins and minerals. Nutrients such as Vitamin D and Vitamin K2 offer targeted support for women at high risk for bone loss and osteoporosis.
Lets take a look at some of the different types of vitamin supplements for bone health and how to choose the right one to meet your needs.
Garden Of Life Raw Calcium Supplement
For a complete formula, this is the supplement to get. It includes 386mg of raw magnesium per dose as well as 756mg of calcium. Both of these ingredients can help support your bone density.
Plus, this supplement is free from crushed rock, limestone, chalk, and animal bones as well which are common, low-quality ingredients that are high in calcium.
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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.
Beyond Calcium Vitamin D Supplements May Do More Harm Than Good For Bones
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LOS ANGELES When it comes to optimal bone health and fracture prevention, there is scant evidence for recommending supplementation with vitamins and minerals other than calcium and vitamin D, according to a speaker at the AACE Annual Scientific and Clinical Congress.
Daniel L. Hurley
Despite a lack of empirical evidence that suggests any benefits, consumer surveys show that many people report taking various over-the-counter supplements for bone health, from phosphorus and magnesium to vitamins A, K or C, Daniel L. Hurley, MD, FACE, professor in the division of endocrinology, diabetes, metabolism and nutrition at the Mayo Clinic in Rochester, Minnesota, said during a presentation.
For all of these vitamins and minerals and trace elements and their use in skeletal health, the first motto is do no harm, Hurley said. There is little data to recommend supplementation for any of these, except for calcium and vitamin D.
The second motto, Hurley said, is to try and do good. Calcium and vitamin D, he noted, are safe and effective to help prevent bone loss and fracture.
They should never be used alone in the treatment of bone loss and prevention of osteoporosis, because they are ineffective in that regard, Hurley said. But they are very helpful together, especially for those patients not taking calcium and likely deficient in vitamin D.
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What Is Vitamin D And What Does It Do
Vitamin D plays an important role in protecting your bones, both by helping your body absorb calcium and by supporting muscles needed to avoid falls. Children need vitamin D to build strong bones, and adults need it to keep their bones strong and healthy. If you dont get enough vitamin D, youre more likely to break bones as you age.
Best Vitamins For Muscle Growth
The best vitamins for muscle growth are a mixture of vitamins, minerals, and micronutrients that help build muscles.
In particular, B-vitamins are vital for building strong bones and tissue. They also support the nervous system, boost energy levels and promote mood.
Some people think that B-vitamins prevent cancer, cardiovascular disease and help fight age-related cognitive decline.
Some vitamin supplements like Vitamin D, Vitamin K2, Vitamin A, and B12 can provide numerous benefits to your muscles.
Today we will discuss the best vitamins for muscle growth that you should include in your diet.
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Vitamin D And Calcium
Vitamin D is important for many bodily functions, but it’s absolutely necessary to maintain a good bone health. It helps the digestive organs to absorb calcium, a mineral needed to form a new bone. It can directly stimulate cells responsible for making the bone. Some good sources of vitamin D are fortified dairy products, eggs, fish, and liver.
Foods high in calcium are dark and leafy greens, fortified juices and dairy. Calcium is absorbed with the help of D vitamin. Medical Center of the Ohio State University and many other scientists and researchers suggest getting vitamin D through sunshine. Twenty minutes of direct sunshine per day is enough for our bodies to absorb enough ultraviolet rays and transform them to vitamin D, but they recommend more exposure in case of broken bones. Sardines and salmon are also high in D vitamin. Most people don’t get enough sunshine and don’t eat enough fish. Supplementing your diet with vitamin D and calcium is essential for faster healing.
Should I Take Supplements To Strengthen My Bones
6 min Read Time
Odds are, you think of your skeleton as a fixed part of you your bodys unchanging foundation. But really, over time, our bones are constantly building up and breaking down again. The process is so gradual, we usually dont notice. In fact, you may not even think twice about your bones until something goes wrong, like a hip or wrist fracture.
In years past, to strengthen bones and prevent those breaks, many healthcare providers told their patients to take calcium or vitamin D supplements. But theres a growing understanding that this recommendation may not really be effective for most people.
In fact, in 2018 the U.S. Preventive Services Task Force released a statement stating that, with exceptions, there wasnt good evidence that lower doses of calcium or vitamin D supplements could help ward off fractures, particularly among postmenopausal women and at higher doses, they may actually increase the risk of kidney stones. The Task Force noted that more research is needed to determine if the possible benefits of these supplements outweigh the risks for certain people.
To just recommend broadly to everybody is really falling out of favor, says Lawrence Conley, DO, an HCA Healthcare orthopedic surgeon. You have to look at everybody differently. Its very multi-faceted.
Heres the lowdown.
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Bone Strength And Calcium
Your body needs calcium to keep your bones dense and strong. Low bone density can cause your bones to become brittle and fragile. These weak bones can break more easily, even without an obvious injury.
Vitamin D helps your body absorb calcium. Eat foods that provide the right amounts of calcium, vitamin D, and protein. This kind of diet will give your body the building blocks it needs to make and maintain strong bones.
In addition to getting enough calcium and vitamin D, you can reduce your risk of developing osteoporosis by exercising regularly and avoiding smoking and excessive alcohol use.
What Helps Build Muscle Fast
Muscle building is an important part of fitness and health. It is also a physical and mental health issue for some people. For this reason, there are many supplements on the market to help build muscle fast.
The right kind of exercise like resistance training can help get faster muscle growth, but not everyone has the time or energy to workout every single day. In this case, supplements can be a great alternative.
One supplement that has had a lot of success in the market is creatine monohydrate.
- vitamins A, E, and carotenoids
- vitamins B1, B6, B9, and B12 belong to a group of vitamins called water-soluble vitamins
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Exercise And Fracture Healing
Exercise is unlikely to pop into your mind as an important way to accelerate fracture healing yet it is. In general, bone tissue responds to patterns of loading by increasing matrix synthesis, altering composition, organization, and mechanical properties. Evidence indicates that the same holds true for bone under repair. Further, fracture healing requires good circulation and an adequate flow of nutrient-replenishing blood to the fracture site both of which are enhanced by exercise. To avoid stress on the broken bone, joint loading, range of motion, and specific tendon-gliding exercises are employed to accelerate healing and assure return of function post fracture. For example, in the case of a broken forearm, exercises would involve movements of the fingers and hand, as well as the elbow and shoulder joints.
Rootine Personalized Daily Multivitamin
If youre looking to boost your intake of calcium while also filling other nutritional gaps in your diet, check out this Rootine multivitamin.
Rootine offers a simple quiz on their website, which they use to determine your specific nutrient needs using information about your diet and lifestyle.
Instead of capsules, softgels, or chews, Rootine multivitamins are available in the form of microbeads that you can mix into soft foods or take with your favorite beverage.
All Rootine products undergo third-party testing by NSF International and the Institut Kurz laboratory to ensure potency, quality, and strength.
It also contains 2.5 mcg of vitamin D, which can help increase the absorption of calcium and promote bone health .
Life Extension, a company known for manufacturing high quality supplements, produces this product.
Additionally, a certificate of analysis is available for all Life Extension products. A COA provides in-depth information about each supplement.
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Ways To Build Strong Bones
Having strong bones in childhood is a good start for bone health throughout life. We build almost all our bone density when we’re children and teens. People are mostly finished building bone around age 20. As adults, we still replace old bone with new bone, but more slowly. As older adults, our bones get weaker over time.
Kids with strong bones have a better chance of avoiding bone weakness later in life. Parents can help by making sure kids get the 3 key ingredients for healthy bones: calcium, vitamin D, and exercise.
Keep Track Of Your Daily Intake
Most importantly, keep track of how much calcium and vitamin D you consume each day. If you suspect you’re not getting enough, talk to your doctor or dietitian.
It’s good to know if you’re vitamin D deficient so you can take steps to fix the problem and keep building strong bones, Weatherford says. The goal is to be able to stay active at any age.
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.