Strengthening bones through both exercise and diet is an important part of a healthy lifestyle, particularly if your diet is supplemented by adding in vitamins such as protein, calcium, phosphorus, vitamin C and D as key sources for bone health.
Calcium is essential to bone development and strength. It’s abundantly available in dairy products, juices and plant milks.
Calcium
Calcium supplements are among the best ways to help support bone health. By stimulating bone growth and density, calcium helps improve overall health of bones.
When choosing calcium supplements, it is crucial that you select the most bioavailable form for you body. Different forms have different bioavailabilities.
Select a calcium-vitamin blend containing vitamins K2 and D3, as they play an integral part in helping your body absorb calcium more easily.
Ideal diets should include foods rich in calcium such as milk, cheese, green leafy vegetables, tofu and soybeans – adults should consume 1000-1200 mg of calcium each day.
Vitamin D
Vitamin D, commonly known as the “sunshine vitamin,” plays an essential role in bone strength. It ensures calcium absorption and density growth for an improved and more powerful structure, says Barbara Lewin of R.D.N. Nutrition Services.
Fat-soluble vitamins like vitamin A are produced naturally in your skin from ultraviolet radiation, but you can also get them through foods such as milk and fatty fish.
National Institutes of Health recommends at least 400 International Units (IU) of vitamin D per day for healthy bones. High doses, such as 4,000 to 10,000 IU, may actually decrease bone density in certain instances.
Ideal, your doctor should conduct a 25-hydroxy vitamin D level check and recommend an optimal level for you. 20 nanograms/milliliter to 50 nanograms/milliliter are typically considered adequate; any lower could indicate deficiency.
Magnesium
Magnesium is one of the key nutrients necessary for strong bones. Furthermore, magnesium plays an essential role in over 300 biochemical reactions inside our bodies that require it.
Water is essential to the functioning of various organs, muscles, nerves and blood pressure regulation systems as well as being essential in protein synthesis and energy production synthesis and its role as part of our immune systems.
An effective way of meeting daily magnesium needs and preventing deficiencies is through taking magnesium as a supplement. Though magnesium can be found naturally in many food sources, some individuals may not be getting enough through diet alone.
Magnesium can be found naturally in foods like spinach, kale and other leafy greens as well as low fat dairy products, whole grains, nuts and cashews. Vegetarians should also include beans and legumes in their diet as these provide a rich source of magnesium.
Vitamin K
Vitamin K, a fat-soluble vitamin, plays an integral part in maintaining bone health. Working alongside calcium and vitamin D, it works together for stronger bones.
Blood calcium levels should remain within the healthy range. Doing so prevents excessive calcium from depositing itself into arterial walls, which could eventually lead to cardiovascular disease (CVD).
Vitamin K can be obtained through food sources. This includes green leafy and cruciferous vegetables as well as fermented products like natto (fermented soybeans), tempeh, and miso which all provide ample sources of Vitamin K.
Vitamin K comes in two distinct forms – K1 (phylloquinone) and K2 (menaquinones). Although they both perform similar functions, K2 may be easier to absorb.