Arthritis Awareness Month: 6 Supplements for Building Healthy Bones

Here are some supplements for building healthy bones, which you can use to protect and support your skeletal system. The support you give your body now is important for maintaining a high quality of life as you age.

Calcium

Calcium is one of the most well-known minerals linked to bone health, and for good reason. It’s the main mineral found in your bones and is one of the chief components for bone structure and strength. Because bones constantly break down and replace their cells, it is important to consume enough calcium daily to protect it.

However, the amount of calcium your body can absorb from your diet can vary greatly. The recommended amount of calcium per day can range from 1,000 to 1,200mg depending on your age, health needs, and lifestyle.

Additionally, studies have found that consuming large amounts of calcium in one go can lead to your body absorbing lower amounts. So it is recommended that calcium intakes should be spread throughout the day to optimize absorption, which can easily be done with the use of calcium supplements.

Vitamin D

Vitamin D plays multiple roles when it comes to your overall health, including helping your body absorb its calcium intake. Unfortunately, many adults experience a vitamin D deficiency. While getting enough vitamin D through sun exposure and a healthy diet is possible, many people find themselves needing supplements. This is especially true if they spend a majority of their time indoors, or live in gloomy or rainy climates.

Vitamin D is essential for bone health. It plays a key role in calcium absorption and helps regulate bone regeneration. In addition to supporting the absorption of calcium, vitamin D assists in the processes of bone growth and remodeling. Additionally, studies have shown that adults with low vitamin D levels tended to have lower bone density when compared with adults with high vitamin D levels.

Vitamin K

Vitamin K, specifically K2, plays a role in bone formation and repair. Vitamin K2 modifies osteocalcin (a protein used in this process) and enables it to effectively bind to minerals in bones and prevent the loss of calcium in this process.

Vitamin K2 also has positive effects on your cardiovascular system. It can support and improve blood flow which is something your skeletal system needs in order to keep your bones healthy and supplied with enough oxygen.

Magnesium

Magnesium is one of the most essential minerals for your body — it’s involved in over 300 reactions in all of your bodily functions, all important. Magnesium also plays a role in bone health, as approximately 50 to 60% of the magnesium in your body is stored in bone tissue.

Like vitamin D, magnesium supports calcium function and absorption. Specifically, it helps in the transportation of calcium through cell membranes, supplying your skeletal system with its calcium needs. Magnesium also aids the development of bone tissue. Magnesium even assists your body in converting vitamin D into an active form that promotes the absorption of calcium.

Studies using postmenopausal women found that 40% of women with bone problems such as arthritis and osteoporosis had low levels of magnesium in their system. Additional studies have found that adults who consumed higher amounts of magnesium through a combination of diet and supplements had higher bone mass density compared to adults who consumed lower amounts of magnesium.

Zinc

Zinc is a mineral that has benefits connected to tissue renewal and growth, including those found in bones. It is a mineral that is needed for the proper growth and maintenance of the human body. Low levels of zinc may lead to your body struggling to regenerate tissue, particularly those found in bones and cartilage.

Studies on adults experiencing arthritis found that these adults had significantly lower zinc levels when compared to adults without the same bone issues. The findings showed that the lowest levels of zinc were associated with some of the more severe cases in the study. Zinc may help improve existing arthritis symptoms by supporting your immune system, cartilage regeneration, and tissue renewal.

Collagen

While research on the topic is still ongoing, early evidence suggests that collagen supplements may support bone regeneration and protect bone health. Collagen is one of the main components found in bones and contains amino acids needed in building bone, muscle, ligaments, and other tissues. Collagen is what gives your bones structure and keeps them strong.

Most studies so far have looked at collagen’s effects on conditions such as arthritis, which have shown that higher levels of this protein can lead to beneficial effects on joint health. Additionally, it appears to have some positive effects on overall bone health as well.

These studies have shown that taking collagen supplements can inhibit the breakdown of bone cells, a problem that is common in those with arthritis and other degenerative bone issues. By slowing down this process, your body is able to maintain higher bone density and protect itself from the adverse effects of joint and bone deterioration.

Key Takeaway

Bone health is something that should be maintained even at an early age. Building a strong foundation for your skeletal system is fundamental to longevity and good quality of life. While a good diet and proper exercise go a long way in strengthening your bones, there is no harm in taking additional steps to secure your health by adding the appropriate supplements to your daily intake. Using these suggested supplements for building healthy bones will surely make a difference to your overall health and keep you strong for the years to come.