Many people believe that all we need to keep bones healthy is to drink the occasional glass of milk. However, here's a spoiler alert: this is simply not adequate.
The calcium and protein in milk contribute to bone strength, and many fortified brands also have vitamin D3. But for optimal performance and function, we require optimal levels of several essential minerals and vitamins for bones. Let’s break down the facts.
Why Do We Lose Bone Density as We Age?
Over the years, the bones gradually lose their strength as part of natural aging. Until our mid to late 30s, bone density remains fairly constant, and new, sturdy bone mass develops naturally. By our 40s its production begins to decline gradually, leading to an imbalance between bone formation and resorption. According to the research [1], this imbalance makes the bones more fragile.
What Other Factors Cause Bone Density Loss?
Factors in addition to age can negatively impact your bone density levels. Some of the primary causes include:
- Chronic health problems (kidney disease, rheumatoid arthritis, osteoporosis, Paget's disease, diabetes, etc.)
- Poor diet that includes meals with little nutritional value
- Long-term tobacco addiction
- Certain medications (cancer drugs, hormone blockers, proton pump inhibitors, blood pressure meds, etc.)
- Chronic inactivity
- Hormonal fluctuations
Why Does Bone Health Matter?
Your bones are the basic foundation of the body, and they act as a shield to protect your organs.They are a collection of living, growing connective tissue [2] made of collagen, proteins, and minerals that give you stability, structure, mobility, and functionality. In addition, the skeleton stores phosphorus and calcium, essential minerals that have other significant functions in the body.
How Do You Know If Your Bones Are Deficient in Vitamins?
One way to discover if your bones lack essential vitamins is to go to an orthopedic physician for a bone density test and to check for nutrient deficiencies. If you are prone to fractures or broken bones, this can also indicate weakness or low density.
In addition, you can get an idea of whether your bones are weakening by putting light pressure on them to see if there is any discomfort. If simple activities like walking, house cleaning, gardening, and running are difficult, you may need to supplement with additional minerals and vitamins for bones.
Which Vitamins and Minerals Are Essential for Bone Health?
If you think the sole nutrients your bones require are calcium, zinc, and magnesium, this section should interest you. There are several minerals and vitamins for bones with research support for their efficacy. Let’s look at each of the key nutrients individually.
1. Calcium
Calcium makes up 1% to 2% of adult body weight, and over 99% of this essential mineral is in your bones and teeth. Studies [3] indicate that we require an adequate amount of calcium regularly to support healthy bones, although the exact amount varies based on age and other factors.
You may wonder how to get calcium without dairy if you don't enjoy cheese, milk, or yogurt. We recommend canned sardines, broccoli, kale, and bok choy.
2. Magnesium
The research [4] shows that a healthy dose of magnesium could restore bone formation balance by stimulating osteoblast proliferation.
3. Vitamin D3
Vitamin D3 has several benefits, including reducing the risk of developing osteoporosis, strengthening the immune system, supporting the muscles, and boosting calcium absorption. If you want suggestions for vegan vitamin D snacks, try mushrooms, fortified breakfast cereal, and fortified almond milk.
4. Vitamin K
Research [5] has found that Vitamin K deficiency may increase the risk of incurring fractures and reduce bone mineral density.
If you want an additional daily boost of Vitamin K as well as D3, calcium, phosphorus, zinc, boron, and other nutrients, consider supplementing with the Bonexcin Advanced Bone Support Formula. Its powerful bioactive blend can significantly improve bone density, mass, and function and prevent bone loss.
5. Zinc
Zinc is a powerful nutrient that exists naturally in the bone tissue [6] and is essential in collagen matrix synthesis, bone turnover, and mineralization. It can strengthen the membranes of mast cells, which keeps your immune system strong and prevents bone loss.
6. Manganese
While manganese is an important nutrient for bones, many people neglect to include this trace mineral in their diet. Your body needs manganese to regulate glucose levels, calcium absorption, and carbohydrate metabolism, and it also helps form the bones and connective tissue.
7. Silica
Silica provides structure to the connective tissue and promotes bone cell growth [7]. Supplementing with silica may reduce your risk of fractures and other bone damage.
8. Copper
An excess of copper in your system can increase your risk of bone fractures, but too little of this mineral can cause your bone mineral density to decline. Research [8] indicates that we require moderate copper levels for the bones to function effectively.
9. Vitamin C
Vitamin C is one of the essential bone health vitamins that you require daily. This powerful nutrient and antioxidant can increase collagen production [9] to strengthen bones, repair damage, and kill scavenging free radicals to lower oxidative stress.
10. Vitamin A
Vitamin A is often included in the list of important bone health vitamins because it decreases the risk of bone mineral density loss. However, excess amounts of this nutrient can have the opposite effect.
11. Vitamin B6
This is another one of the vitamins for bones we recommend. Vitamin B6 boosts collagen production to promote bone strength and repair damage, so a deficiency may increase your risk of fractures. You can get B6 from poultry, tuna, chickpeas, and cantaloupe.
12. Folate
One of the functions of folate, or Vitamin B9, is to detoxify the body of the amino acid homocysteine. This agent can trigger inflammation and weaken the bones.
13. Vitamin B12
A review of the research [10] found support for the benefits of Vitamin B12 in bone health, including improving density and mass quality. Good sources of this nutrient are dairy, eggs, poultry, meat, and fish.
14. Healthy Fats
While not in the category of vitamins, we include healthy fats because foods like fish, olive oil, nuts, and beans are high in omega-3 fatty acids that promote strong bones.
15. Protein
In addition to bone health vitamins, protein repairs the bones and lowers your risk of developing osteoporosis. This macronutrient also maintains muscle mass, so you are less likely to incur falls or fractures. Protein is involved in bone restructuring, making it a key component in new tissue formation.
Try a Natural Supplement
If you’re looking for an all-natural supplement for joint and bone health, we recommend Flexoplex Bone & Joint Support. This nutrient-rich bioactive formula can decrease joint pain, swelling, and stiffness and improve flexibility and mobility. FlexoPlex supports healthy bones and leverages the combined power of ingredients like bromelain, trypsin, and hyaluronic acid to decrease inflammation and rejuvenate damaged tissue.
How to Strengthen Your Bones With Exercise
Any physical activity can keep the bones healthy, boost coordination, and improve balance. You can use a combination of exercises according to your preferences, including:
- Walking briskly
- Climbing stairs
- Hiking
- Jogging
- Playing racket sports
- Dancing
- Resistance training
- Balance training
If your muscles and joints are often sore after workouts, Flexdermal Penetrating Muscle Rub is a potent topical cream that soothes, reduces pain, and offers long-term joint function support. It works quickly, absorbs easily, and does not leave a greasy residue on your skin. Flexdermal is the ideal choice for treating tension, pain, swelling, and stiffness in muscles and joints.
FAQs
What are the 5 worst foods for bone health?
For optimal bone health, avoid foods [11] high in added sugar, salt, phytates, and oxalates. Sugar can make the body excrete potassium, magnesium, and calcium through the urine, salt contributes to bone loss, and excess phytates and oxalates can affect mineral absorption. We recommend avoiding pastry, processed foods, cured meats, snack mixes, and Garbanzo beans.
Can you rebuild bone density?
It is possible to rebuild some of your bone density by making lifestyle changes like following a nutrient-rich diet, exercising regularly, and resolving vitamin and mineral deficiencies with supplements.
How can I increase my bone density after 60?
If you are over 60 and want to increase your bone density, make an appointment with your doctor to discuss your options. In addition, improve your lifestyle habits by adding more nutrient-rich foods to your diet and exercising more frequently to stimulate bone growth.
Conclusion
You can keep your bones strong, improve mineral density, and reduce your risk of osteoporosis by consuming essential vitamins and minerals. It’s important to remember that everything you put into your body matters, and by following a healthy diet and lifestyle, you can promote bone growth, increase strength, and improve your range of motion.
Make an appointment with your physician to pinpoint any missing vitamins for bones. Then follow the necessary steps to correct deficiencies for optimal long-term bone health.
References
1] ↑https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3383520/
2] ↑https://www.niams.nih.gov/health-topics/what-bone
3] ↑https://www.ncbi.nlm.nih.gov/books/NBK109827/
4] ↑https://www.sciencedirect.com/science/article/pii/S8756328221003999
5] ↑https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6955144/
6] ↑https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10620276/
7] ↑https://ro.co/health-guide/silica-what-is-it-and-why-is-it-good-for-your-bones/
8] ↑https://www.sciencedirect.com/science/article/pii/S2214031X18300676
9] ↑https://pubmed.ncbi.nlm.nih.gov/26343111/
10] ↑https://www.elsevier.es/en-revista-revista-colombiana-reumatologia-english-edition--474-articulo-role-homocysteine-vitamin-b-in-S2444440520300923
11] ↑https://www.medicalnewstoday.com/articles/osteoporosis-foods-to-avoid
Amna Eltawil
Amna Eltawil is an Egyptian journalist who grew up on the coast of the Mediterranean in Alexandria, Egypt, before moving to Cairo and getting her bachelor's in journalism. From there, she went on to cover new stories and entertainment news for several local and international platforms. Amna enjoys visiting cities on the Mediterranean reminiscent of her childhood city Alexandria, like Barcelona, and she can never have enough of Paris, where she simply likes to walk the streets of the city and enjoy a simple Parisian crepe or have a chill picnic.
