Boost Your Bones: Best Vitamins for Bone Health
Bones are integral parts that keep the body in shape and support movement. They are living and consist of active tissues constantly remodeling with time. The body breaks down the old bones and creates new ones, although the shape doesn’t change.
As we age, the bone-making process slowly decreases, resulting in more bone breaking and little bone being made. That’s why many people tend to have low bone density when they age.
Bones with low density are fragile; they can easily break when you fall compared to stronger ones. While we may not always prevent the bones from becoming weak due to age, we can observe a few practices to keep off osteoporosis and live healthy.
Keep reading to learn more about bones and how you can boost their health and immunity.
Why Bone Health Is Important
Everyone deserves healthy bones irrespective of their health. Strong bones maintain balance, support the body, and help maintain a youthful, energetic look.
However, adults aged 30 and above may need to boost their bone density and health, because the bones lose calcium and some minerals due to age. There are plenty of vitamins for bone health that can effectively improve bone health and help keep off osteoporosis.
According to a study, osteoporosis affects more than 200 million people globally, and women are the most vulnerable. Most people with this condition never realize they have it unless they break a bone. Therefore, we should be proactive in keeping the bones healthy.
Best Vitamins for Healthy Bones
A well-balanced diet can provide all the necessary vitamins to keep bones healthy. However, you may need to increase the intake of vitamins-rich foods if your bones are weak and need to maintain their strength.
Here are the four main vitamins that support healthy bones.
1. Vitamin D
Vitamin D facilitates absorption of calcium in the bones. When the body has sufficient calcium, the bones naturally become more muscular, reducing osteoporosis risk. Common signs that your body may lack vitamin D include muscle and bone pain, tingly sensation of limbs, and general body weakness.
While the sun is a common source of vitamin D, you can increase this essential vitamin in your body by taking oily fish like salmon, egg yolks, and mushrooms.
2. Vitamin B
Different types of vitamin B can help maintain healthy hormones. These vitamins include vitamins B12, vitamin B9, Vitamin B3 and Vitamin B7. They support the body’s ability to produce healthy bones and reduce the production of homocysteine, which can increase the risk of bone damage.
Common sources of vitamin B include beef, leafy vegetables, broccoli, eggs, liver, bananas, and cereals.
3. Vitamin C
Vitamin C plays a vital role in bone health by regulating collagen formation, an essential protein in bone formation. This vitamin is also believed to facilitate calcium absorption in the body, thus making the bones stronger.
Familiar sources of vitamin C include citrus fruits, tomatoes, oranges, nuts, strawberries, broccoli, and potatoes. You can also get a supplement from a reputable seller.
4. Vitamin K
Vitamin K doesn’t only help in blood clotting, but it also supports the formation of strong bones. It facilitates calcium absorption in the body and helps slow down the bone-breaking process. Vitamin K is naturally found in green leafy vegetables like spinach and kale. Other reliable sources are dishes, eggs, meat, cereals, and liver.
Additional Ways to Support Health Bones
Vitamins strengthen bones, but there are other effective ways as well. As you increase your vitamin intake, consider the tips below to maintain strong bones.
1. Take More Calcium
Calcium is a vital bone component that helps maintain bones’ structure and strength. As an adult, you should take at least 500mg of calcium every day to help the body keep the bones strong. Dairy products like milk and cheese are the most reliable sources of calcium.
However, you can also get more calcium from green leafy vegetables, almonds, salmon, and fortified food products.
2. Exercise Regularly
The risk of osteoporosis tends to be higher for people who don’t exercise regularly. During workouts, the bones become denser, and the muscles strengthen, holding the bones in place. Common exercises that you may consider to support bone health include jogging, walking, climbing stairs, running, and squats.
If you have an underlying condition or osteoporosis, seek the help of a health practitioner first.
3. Avoid Smoking
Smoking can reduce calcium absorption in the body and lead to fragile bones. The nicotine found in tobacco slows down the process of making new bones and also makes the old bones vulnerable to breakages.
If you smoke, reduce the intake or completely stop the habit to maintain healthy bones.
4. Maintain a Healthy Weight
Lastly, Keep a healthy weight to avoid the risk of osteoporosis. Some studies suggest that being underweight can reduce bone density. On the other hand, obesity can impair bone quality. Maintain a healthy weight to keep the bones healthy and in good condition.
Conclusion
Bones are growing body tissues which protect the delicate body parts from injury. Due to their importance, we should take good care of them at all stages of life. We should increase the intake of vitamins and calcium, maintain a healthy lifestyle through exercise, and quit smoking.
If vitamins or calcium in your diet aren’t enough, don’t hesitate to take the right supplements. Also, talk to your doctor immediately if you experience pain, tingling, or any other bone change.
