Good food is often underestimated by most of us. The human body can eliminate many health problems by just following an appropriate lifestyle and a balanced diet. But due to so many valid and invalid reasons, we try to escape ourselves from these two things.
This page will provide information on nutrients that help achieve good bone health.
Most of us have grown up listening to the saying, ‘don’t miss vitamin D if you want to maintain good bone health,’ right? Vitamin D is indeed one of the most effective vitamins for bone health, but it is not the only one. Also, you can think beyond calcium to improve bone density. There are various nutrients and food supplements that we can take regularly to reduce the risks of osteoporosis, a condition characterised by weak bone health.
Bone health is important
Maintaining healthy bone mass is crucial for standing and walking comfortably in older age. Both men and women likely experience bone issues, including weak bone health, brittle or torn joint bones, acute pain, and increased susceptibility to fractures in their 60s and 70s. The regular intake of bone health nutrients and essential vitamins for bone health is a very important component of healthy ageing. There are several nutrients and supplements that you should not miss in the mission of gaining strong bones and improving bone density. Here is brief information about key supplements and underrated nutrients that you may miss when trying to increase bone strength.
Key supplements/nutrients for bone health
Calcium:
It would not be incorrect if you say that calcium is the most important and key mineral on earth that helps you strengthen bone capacity or bone density. Experts recommend the typical dose of 500 to 1500 mg of calcium for daily intake. There are many calcium-rich food products like milk, yogurt, cheese, soy milk, cereals and leafy green vegetables (kale, broccoli) that you can take regularly. For non-vegetarians, certain fish like sardines and salmon provide a good supply of calcium. Your daily diet provides at least 500-600 mg of calcium, which is available in various forms, with calcium carbonate and calcium citrate being the most common. The quality of calcium citrate allows it to be absorbed with or without food. Therefore, this element becomes one of the key nutrients for bone health or bone structure that you can take in any season.
Vitamin D
Vitamin D is one of the most essential nutrients for bone health. It not only plays an important role in calcium absorption but also helps your body to maintain bone strength. The typical dose of Vitamin D is 600-2000 IU or International Units a day, depending on age and the deficiency level. Sunlight is the best source of vitamin D. That’s why experts recommend absorbing vitamin D through sunlight exposure. However, it is not often that you will get adequate amounts of vitamin D through sunlight exposure, so you can get it from other sources such as fatty fish (like trout, salmon, tuna, herring or mackerel), egg yolks, dairy products, cereals, and plant milks. These products are also included as important bone health supplements that you can take in your regular meal.
Magnesium
Magnesium is another key mineral that is involved in more than 300 reactions that take place in your body. It is included in the league of important nutrients for bone health, as about 60% of this mineral is present in bone tissue. The daily dose of magnesium is 310-320 mg a day for people between 18 and 30 years, whereas 400–420 mg per day is recommended for people above 30 years. The research studies have found that about 40% of women who have osteoporosis have low levels of magnesium in the body, and they also have low bone density. Nuts, seeds, whole grains, and legumes are some important bone health supplements recommended by health experts.
Vitamin K2
If you are looking for all essential food products and minerals to improve your bone health. In that case, your findings will remain incomplete without the inclusion of Vitamin K. This vitamin ably supports adequate calcium placement in your bones. Vitamin K prevents bone breakdown and improves bone density. An adequate amount of vitamin K is 90 mcg/day for adult women and 120 mcg/day for men. Food products rich in vitamin K include leafy green vegetables, collard greens, broccoli, sprouts, blueberries, cheese, red meat/chicken, soybeans, etc.
Some other important bone health supplements, recommended by experts, include collagen/protein products, zinc-rich items, omega-3 fatty acids, and seasonal fruits. These are some underrated nutrients that we often miss in our food platter, but their role in strengthening bones cannot be undermined. Consult your doctor to determine the appropriate dosage for both bone health and overall well-being. Consulting a doctor eliminates the need for unnecessary actions, medicines, and side effects.
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