The Best Vitamins For Bone Health: Vitamin K2 And Vitamin D3
If I’m being honest, I don’t often think about my bone health. I know the bone basics – we have 206 of them, bones need calcium, and older people tend to have more breaks and fractures than younger people. That’s about it. But as the structural supporter of my entire person, I felt that I owed my bones a bit more support from me. In doing some research on the best supplements for bone health, I discovered that vitamin D and vitamin K are the best, even if a bit underrated, for supporting our skeletons.
List Of The Best Vitamins For Bones And Joints People Should Make Use At Home
When it comes to getting strong bones, there are some vitamins and nutrients supporting your teeth and bone structure. These vitamins are important early in our life, but they may help when you are older as well. In the article today, I would like to reveal some of the essential vitamins for bones in details, so you should keep your head on the following heath facts and the important role of these vitamins for bone growth. The best vitamins for bones are:
Which Bone Supplements Do You Need Take Our Free Quiz
To understand the best supplements for your bones, I have developed a free Bone Health Assessment quiz that provides you with personalized supplement recommendations based on your risk factors. Your answers to these simple questions about your bone health and overall health can reveal a surprising amount of information, including the many steps you can take to help restore your bone health.
Take the quiz now to find out the best supplements for your bones. I have worked with Women’s Health Network to take great care in formulating superior quality natural bone health supplements. Women have reported having tremendous results with these supplements.
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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?
Vitamins And Bone Health
Weâre not saying you need to go out and clear the supplement aisle. In fact, the first place you should go is your doctorâs office. Thatâs because while certain vitamins play a critical role in your bone development and strength, taking more of them doesnât seem to help.
Your goal is to have a normal range of these vitamins in your blood. If youâre deficient, using supplements or seeking dietary sources may bring your levels up to a healthy range, helping to improve your bone health. But if youâre already within the normal range, you donât need more.
The only way to know which ones you need: a blood test. So before you swipe your card for those supplements: have you doctor test your blood levels to measure how much of these vitamins you have in your system.
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Calcium Is A Required Bone Mineral
About 99% of the bodys calcium is stored in bones and teeth. Since bone is constantly breaking down and remodeling, it requires constant calcium to mineralize the bone. In childhood, formation exceeds breakdown, which is how bones grow. In adults, the processes are even. In aging adults, breakdown outpaces formation and leads to fragility. The NIH recommends higher calcium intake after age 50.
Dairy is major calcium source, so lactose-intolerant people and vegans tend to be at risk for low levels. Post-menopausal women are at risk as the increase in estrogen leads to bone loss. Long-term corticosteroid use may deplete calcium, and certain digestive conditions can interfere with calcium absorption. High sodium, alcohol, caffeine, and protein intake can increase calcium excretion, leaving less for bone growth.
Dark green, leafy vegetables have significant calcium content, and numerous foods are fortified with the mineral, including orange juice, cereal, soy products, and milk substitutes.
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 .
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Pure Synergy Bone Renewal
I have actually used Pure Synergy Bone Renewal in the past when I was recovering from an ankle fracture in 2016 and I can say I certainly believe this bone health supplement works. Pure Synergy Bone Renewal contains multiple vitamins and minerals that are important for bone health, along with additional plant extracts that are beneficial for your bones as well.
Pure Synergy Bone Renewal uses a special red algae for their calcium which is a highly bioavailable form of calcium. In total, Pure Synergy Bone Renewal contains 72 trace minerals!
Pure Synergy Bone Renewal is definitely one of the best supplements for bone health!
Healthy Bone Vitamins Vegetables
Commonly, healthy bone vitamins are present in your diet. Some vegetables are a good source of vitamin C. Vitamin C due to its antioxidant effect protects the bones from damage. In addition, it triggers the formation of bone bone-developing cells. Furthermore, high consumption of green and yellow vegetables seems to improve bone mineral density. It increases the mineralization of bones in children and maintains a good bone mass in young adults. Significantly, eating a lot of vegetables in older women decreases bone turnover which is a major trigger for osteoporosis.
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Top 7 Best Vitamins For Bones And Joints
Strong bones are very important to good health, and good nutrition is also important to strong bones. Find what you need to eat in order to protect the health of your bones for years. Nutrition surely affects bone health. For example, what your mother eats while pregnant with you will affect your bone. When we are children, most of our bones are exploding with rapid growth. In case we break something, it is not a matter as we could knit back. By age 18 or 19, we have reached about 95% of the peak bone mass. We can go on building some bones in our 20s. However, by age 30, we stop creating any more bone deposits, and of course, the withdrawals start occurring. The bad news is that you will lose bone density. According to a study, most people in the U.S lose nearly 0.5% of bone mass per year after the age of 40. The chronic bone loss may cause low bone mineral density as well as the deterioration of bone tissue, known as osteoporosis. Fractures from osteoporosis are considered to be more common than heart attack, breast cancer, and stroke combined. At least 1/3 women and 1/5 men will experience an osteoporotic fracture in their lifetime. Many older adults do not know that they have weaker bones until they occur to fall. Women drastically lose bone mass during menopause, when the levels of bone-protecting hormone reduce. Then, people need supplying enough minerals and vitamins for bones health and growth.
The Role Of Nac And Vitamin D On Bone Health
McCormick is a particular fan of a powerful antioxidant known as NAC because it specifically lowers reactive oxygen species within the osteoclasts themselves. Every woman should be on 600 to 1,200 milligrams a day of NAC, he told me, especially after menopause. McCormick thinks NAC is a good idea for men as well.
He also recommends a blood test for vitamin D, which helps ensure that the body absorbs calcium. Without adequate vitamin D, you can take all the calcium in the world and it wont do you much good. Research shows that more than 70 percent of women ages 51 to 70 and nearly 90 percent of women over 70 are not getting enough vitamin D from food and supplements. Low levels of vitamin D are associated with reduced calcium absorption, bone loss, and increased risk of fracture.
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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.
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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How Much Is Too Much
Because the benefits of vitamin D go beyond bone health, several organizations recommend taking more than Health Canada does. Despite the potential benefits, Health Canada cautions that high doses can be toxic. However, if you want to take between 1,000 and 2,000 IU of vitamin D a day , you should be safe. Theres a huge safety margin for vitamin D as opposed to calcium, says Dr. Siminoski.
Talk with your doctor, pharmacist, or dietitian to see if you could benefit from a daily vitamin D supplement.
How Much Vitamin D Do We Need
Vitamin D is measured in units called International Units, or IUs. According to the Institute of MedicineFood and Nutrition Board, and the National Institutes of HealthOffice of Dietary Supplements, the Recommended Daily Allowances for Vitamin D among children is:
- 400 IU/day for children aged 0 to 12 months*
- 600 IU/day for children aged 1 to 18 years*
*This is the amount that seems to prevent rickets, not the amount that will result in the healthiest bones.
Recent research supports that children over age 5, adolescents, and adults needs at least 1000 IU per day for good health depending on age, weight, and growth. Indeed, many people need much more than 1000 IU to keep Vitamin D levels in a good range.
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Safe Levels Of Calcium And Vitamin D
Too much calcium and/or Vitamin D can be harmful and cause serious side effects. In addition to establishing RDA guidelines, the FNB has established Tolerable Upper Intake Levels . These represent the highest levels of calcium and Vitamin D that can be consumed by the average individual and still be safe.
These ULs are important guidelines for people who may require different dosages of these supplements. For example, people who live in areas with little sun, those with darker skin, and people who are obese may need more Vitamin D than the recommended daily amount.
Note that ULs are not levels that people should try to reach they are the safe limits based on current research. When intake goes beyond the ULs listed below, the risk for serious side effects increases.
Micronutrients Important To Bone Health
Micronutrient supply plays a prominent role in bone health. Several minerals have direct roles in hydroxyapatite crystal formation and structure other nutrients have indirect roles as cofactors or as regulators of cellular activity .
Table 1 lists the dietary reference intakes for micronutrients important to bone health. The average dietary intake of Americans is also provided for comparative purposes .
Table 1. Dietary Reference Intakes for Micronutrients Important to Bone Health| Micronutrient | |
|---|---|
| Not determinable | 5.2 g/day |
| Abbreviations: RDA, recommended dietary allowance AI, adequate intake UL, tolerable upper intake level y, years mg, milligram g, microgram IU, international units.aIncludes nutrients from enriched/fortified foodbApplies only to magnesium in supplementscRetinol activity equivalent is the international standard of measure that represents vitamin A activity as retinol. For example, it has been determined that 1 g RAE would correspond to 1 g of preformed retinol in animal products and 12 g of -carotene from plant-based fooddApplies only to preformed retinoleDietary folate equivalent is used to reflect the higher bioavailability of folic acid found in supplements: 1 g of food folate = 1 g DFE 1 g of folic acid taken with meals = 1.7 g DFE and 1 g of folic acid taken on an empty stomach = 2 g DFEfApplies to the synthetic form in fortified food and supplements |
Minerals
Calcium
Phosphorus
Fluoride
Magnesium
Sodium
Potassium
Fat-soluble vitamins
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Top Bone Supplements Of 2021 Revealed
With each new year, new discoveries regarding bone health are made available to the wider public. Some of the best dietary supplement manufacturers keep up with these discoveries by improving their products that are made according to the latest scientific research. Some of the up-to-date products for bone health are listed here.
As the name suggests, 1MD D3 is a supplement whose main active ingredient is Vitamins. It is said to support the function of the body cells and play a vital role in the absorption of calcium, magnesium, and phosphorus. It is also said that this dietary supplement helps boost the strength of the bones, teeth, and muscles.
The manufacturer claims that the product contains about 5000 IU of Vitamin D3, which is biologically helpful and improves cognitive functioning and muscle health, respiratory wellness, and boosts the immune and circulatory systems.
The main ingredients contained in this D3 bone supplement include Vitamin D3 and Organic Avocado oil.
The manufacturer also claims that the supplement is rich in antioxidants that destroy harmful free radicals, reduces oxidative stress levels, and strengthens overall health and well-being.
As a dietary supplement, adults are advised to take one 1MD D3 capsule daily with food or as recommended by a doctor. You can buy the supplement directly on the manufacturers official website, as its not available on other online stores. The price of a bottle is $19.99.
Effects Of Lifestyle Factors On Bone Health: Smoking Alcohol Coffee And Physical Activity
It is important to note that the available data on the effects of lifestyle factors on bone health come primarily from observational studies thus, interpretation of associations is limited by potential confounding. Specifically, factors that are associated with the exposure and have an effect on the outcome under study may not always be identified and accounted for residual confounding may remain after controlling for the potential effect of confounders. For example, a study may find that coffee consumption is associated with lower bone mineral density however, because smoking is often associated with coffee consumption, smoking may have confounded the observed association between coffee intake and risk of low bone mass.
Smoking
Several meta-analyses have been conducted to assess the relationship between cigarette smoking and bone health. After pooling data from a number of similar studies, there is a consistent, significant reduction in bone mass and increased risk of fracture in smokers compared to non-smokers . The effects were dose-dependent and had a strong association with age. Beyond the direct effect of tobacco, unhealthy lifestyle habits and low body weight present in smokers may also contribute to the negative impact on bone health . Additionally, smoking leads to alterations in hormone production and metabolism that could affect bone cell activity and function .
Alcohol
Coffee
Physical activity
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