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The Best Vitamins for Bone Health

The Best Vitamins for Bone Health

The skeletal system is composed of bones and joints and is the foundation of our body’s structure. We are born with 300 separate bones and are only left with 206 by the age of 25. Surprisingly enough, some of our more tiny bones fuse together as we grow.

Our bones are comprised of 80 % compact bone and 20% spongy bone. Compact bone is hard and strong, which allows the body to support its weight, while the spongy bone is filled with holes that contain bone marrow, nerves and blood vessels. 

In this article, we will explore some of the best vitamins for bone health and how we can incorporate bone health supplements along with diet and exercise to prevent skeletal degeneration.

What is Osteoporosis?

Osteoporosis is characterized as a loss of calcium from the bone. This illness is found most frequently in post-menopausal women and men over 70 years of age. By the age of 30, calcium no longer contributes to the building bone, neither does it add to bone mass. Once we reach our peak bone mass around that age, we now have to replace what is lost each day through daily activities. 

This is why it is so important that sufficient calcium is taken through the diet or supplementation, to maintain bone mass and stop bone loss. When calcium is deficient (along with other key nutrients), deterioration of the bone tissue will result in bone fragility and susceptibility to bone fractures. 

Other symptoms of Osteoporosis include lower back pain, stooped posture and loss of height. Some risk factors that may expedite Osteoporosis include nutritional imbalances, smoking, alcohol, caffeine, and estrogen-related bone mass, like menopause. 

The 5 best vitamins & supplements for bone health

1. Calcium

Calcium is the most abundant mineral in the body. 98% found in the bones, 1% in the teeth and 1% in other tissues. Daily adequate intake is very important because while the body is at rest, calcium is pulled from the bones to be used elsewhere in the body. During menopause, hormonal shifts can cause calcium to be removed from the bone, resulting in Osteoporosis in women. I recommend 1500mg a day. Food sources include seeds, beans, legumes, sea moss and dairy.

2. Vitamin D for bone formation

Vitamin D is necessary for the absorption of calcium and the assimilation of phosphorus which is required for bone formation. It also aids in the synthesis of enzymes that are involved in the transport of calcium. Vitamin D is involved in cell reproduction, blood cell formation and also enhances the immune system.

I recommend 5000 IU a day for strong bones and overall health. You can find Noor’s tried and trusted supplementation here,  Vitamin D 5000 IU supplement

Dietary sources include egg yolks, butter and fortified milk.

3. Magnesium

Magnesium plays an important role in the structure of the bone by stimulating the calcitonin hormone. Calcitonin works by drawing calcium from the blood and soft tissues which is then put back into the bone for use. 

This process helps prevent Osteoporosis and other degenerative bone diseases. 60% of the Magnesium in our bodies are found in the bone and it is recommended that an intake of at least 400-600 mg a day is for optimal health. 

According to the National Library of Medicine, magnesium deficiency, particularly in North America and Europe has been linked to a diet rich in processed foods and a lack of micronutrients. An abundance of magnesium can be found in green leafy vegetables, nuts, whole grains and legumes.

4. Vitamin C

Vitamin C is not only a powerful antioxidant, but it is also essential for the formation of collagen, which is the cornerstone of what bone mineralization is built on. Collagen is the most abundant protein in the body and one of its many responsibilities is to strengthen the bone and improve bone density. 

Since it’s a water-soluble vitamin, your body will excrete what it doesn’t need on a daily basis, so continuous supplementation at 100-200mg a day is key. Foods rich in vitamin C include citrus fruits, broccoli, bell pepper, cauliflower, kale, lemons, papaya and strawberries.

5. Multivitamin/Multimineral

A multivitamin with minerals is essential for bone health. It’s important to check the formula and ensure that it contains vitamin K, Boron and Zinc as they are necessary for calcium bone metabolism. 

If you want to eliminate the guessing game, Noor’s daily multivitamin contains these vital nutrients, along with many others that will help maintain bone and overall health. 

Additional lifestyle tips for bone health

Exercise

Weight-bearing exercises like:

  • walking
  • weight lifting
  • yoga
  • T’ai chi

These activities help to build and maintain bone density. These key exercises are great for bone health and at least one should be implemented on a daily basis to prevent bone disease of any sort.

Some bone-friendly foods that one can begin to incorporate in their diet include whole grains, oats, fresh fruits like grapes, pears, raisins, dates and peaches. Fresh vegetables like leafy greens, broccoli, cabbage, dandelion greens, kale and spinach. Other foods include legumes, low-fat dairy and fatty fish like salmon or herring.

Diet

 All in all, a wholesome diet, exercise and the best vitamins for bones are the keys to prevention and maintenance of bone health. The skeletal system can be a very delicate one if we are not implementing the right foods or vitamins for bone growth and maintenance. It is always a good idea to begin taking the right steps by the age of 30 as calcium intake is much more important at this time. Prevention is always easier than a cure, take care of your bones so they can take care of you.

What to Avoid

Avoid excess protein as it leeches calcium out the bones. Also, try to avoid carbonated drinks, salt, caffeine, smoking, and excessive exercise. These can cause calcium to be leeched from the bone.

Avoid excess protein as it leeches calcium out the bones. Also, try to avoid carbonated drinks, salt, caffeine, smoking, and excessive exercise. These can cause calcium to be leeched from the bone.

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