Bone Health Supplements

Strengthening bones through supplementation is an effective way to support bone health, particularly as we age or in individuals at risk for osteoporosis. Several key nutrients play a crucial role in bone density and overall bone strength.

Calcium:

Importance: Calcium is the primary mineral found in bones and is essential for maintaining bone mass. The body constantly remodels bone tissue, requiring a steady supply of calcium to maintain bone density.

Supplementation: Calcium supplements are commonly taken in the form of calcium carbonate or calcium citrate. Adults typically require 1,000-1,200 mg of calcium per day, depending on age and sex.

Considerations: It’s important to not exceed recommended doses as excessive calcium can lead to kidney stones and other health issues. Calcium should ideally be taken with meals for better absorption.

Vitamin D:

Importance: Vitamin D enhances calcium absorption in the gut and maintains adequate serum calcium and phosphate levels to enable normal bone mineralisation.

Supplementation: Vitamin D supplements are available as vitamin D2 (ergocalciferol) or D3 (cholecalciferol), with vitamin D3 being the more effective form. The recommended daily intake is 600-800 IU, though some individuals may require higher doses to maintain optimal blood levels.

Considerations: It is advisable to have your vitamin D levels tested to determine the appropriate dosage, as both deficiency and excess can lead to health issues.

Magnesium:

Importance: Magnesium is a critical mineral for bone health, contributing to bone formation and influencing the activities of osteoblasts and osteoclasts, the cells responsible for bone remodelling.

Supplementation: Magnesium supplements are often taken in the form of magnesium glycinate, magnesium citrate, or magnesium oxide. The recommended daily intake is 310-420 mg, depending on age and sex.

Considerations: Magnesium supplements can cause digestive issues like diarrhoea, so it’s important to start with lower doses and increase gradually as tolerated.

Vitamin K2:

Importance: Vitamin K2 plays a crucial role in bone metabolism by activating proteins that help bind calcium to bones, thus improving bone density. It also helps prevent calcium from depositing in arteries, which can lead to cardiovascular issues.

Supplementation: Vitamin K2 is available in forms such as MK-4 and MK-7, with MK-7 being more effective for bone health. Typical doses range from 90-120 mcg per day.

Considerations: Individuals on blood thinners should consult with a healthcare provider before taking vitamin K2 supplements, as it can interfere with medication.

Collagen:

Importance: Collagen is the main protein in bones, providing structure and strength. As we age, collagen production declines, leading to weaker bones and joints.

Supplementation: Collagen supplements, often derived from animal or marine sources, can help support bone density and joint health. A typical dose is 5-10 grams per day, often taken as a powder mixed with liquids.

Considerations: Look for hydrolysed collagen, as it is more easily absorbed by the body.

Boron:

Importance: Boron is a trace mineral that supports bone health by enhancing the effects of calcium, magnesium, and vitamin D. It also helps regulate hormones like estrogen and testosterone, which are crucial for bone maintenance.

Supplementation: Typical boron supplementation ranges from 3-6 mg per day.

Considerations: Boron is generally safe at recommended doses, but high intakes can be toxic.

Strontium:

Importance: Strontium is a mineral that mimics calcium in the bone matrix and has been shown to increase bone density and reduce the risk of fractures in postmenopausal women.

Supplementation: Strontium ranelate is a prescription medication in some countries, while strontium citrate is available as a supplement. The recommended dose varies, so it’s important to follow guidance from a healthcare provider.

Considerations: Strontium should be taken separately from calcium to avoid competition for absorption.

Explore our range of kidney support supplements to find the best products for maintaining kidney health.

Research indicates that potassium and magnesium are essential for kidney health. Omega-3 fatty acids also play a significant role in reducing inflammation and supporting kidney function.

Strengthening bones and joints naturally involves a combination of lifestyle practices, diet, and regular physical activity that together promote optimal bone density and joint flexibility.

Weight-bearing exercise:

Importance: Regular weight-bearing exercises, such as walking, running, dancing, and resistance training, are crucial for maintaining bone density. These activities stimulate bone formation by applying stress to the bones, which encourages the deposition of calcium and other minerals.

Examples: Incorporate exercises like squats, lunges, push-ups, and lifting weights to strengthen bones. Yoga and Pilates can also enhance flexibility and joint stability.

Adequate protein intake:

Importance: Protein is essential for bone repair and the synthesis of collagen, a major component of bone and joint tissues. Consuming sufficient protein helps maintain muscle mass, which supports bone strength.

Sources: Include high-quality protein sources such as lean meats, poultry, fish, eggs, dairy products, legumes, and nuts in your diet.

Maintain a healthy weight:

Importance: Maintaining a healthy weight reduces the strain on bones and joints, particularly the knees, hips, and spine. Excess weight can lead to joint degeneration and an increased risk of osteoarthritis.

Approach: Combine a balanced diet with regular physical activity to achieve and maintain a healthy weight.

Sun exposure for vitamin D:

Importance: Sunlight is a natural source of vitamin D, which is vital for calcium absorption and bone health. Spending time outdoors helps your body produce sufficient vitamin D.

Practice: Aim for 10-30 minutes of sun exposure on your face, arms, and legs a few times a week, depending on your skin type and the climate.

Stay hydrated:

Importance: Proper hydration is essential for joint health, as it helps maintain the lubrication in joints and prevents cartilage deterioration.

Approach: Drink plenty of water throughout the day and include hydrating foods like fruits and vegetables in your diet.

Limit alcohol and caffeine:

Importance: Excessive alcohol and caffeine consumption can interfere with calcium absorption and increase the risk of bone loss. Moderation is key to maintaining bone and joint health.

Recommendations: Limit alcohol to no more than one drink per day for women and two for men. Keep caffeine intake to moderate levels, typically under 400 mg per day.

Quit smoking:

Importance: Smoking is detrimental to bone health, as it reduces bone density and increases the risk of fractures. It also impairs blood flow to the bones and joints, slowing the healing process.

Action: Seek support to quit smoking through counselling, support groups, or smoking cessation programs.

Bone-friendly herbs:

Importance: Certain herbs, like horsetail, nettle, and dandelion, are rich in minerals that support bone health. These can be consumed as teas or supplements.

Diet plays a crucial role in maintaining strong bones and joints. Consuming a variety of nutrient-rich foods can help ensure that your body has the necessary building blocks to support bone density and joint health.

Dairy products:

Benefits: Dairy products like milk, cheese, and yoghurt are excellent sources of calcium, which is vital for bone strength. They also contain other bone-supporting nutrients like vitamin D, phosphorus, and magnesium.

Tips: Opt for low-fat or fat-free options to reduce saturated fat intake, and consider fortified plant-based alternatives like almond or soy milk if you are lactose intolerant.

Leafy green vegetables:

Benefits: Leafy greens such as kale, spinach, collard greens, and bok choy are rich in calcium, vitamin K, and magnesium, all of which are important for bone health.

Tips: Include a variety of leafy greens in your daily diet to maximise nutrient intake. For better calcium absorption from these vegetables, pair them with foods rich in vitamin C, such as citrus fruits or bell peppers.

Fatty fish:

Benefits: Fatty fish like salmon, mackerel, and sardines are high in vitamin D and omega-3 fatty acids, which support bone and joint health by reducing inflammation and promoting calcium absorption.

Tips: Aim to eat fatty fish at least twice a week. If you don’t consume fish, consider taking a fish oil supplement or an algae-based omega-3 supplement.

Nuts and seeds:

Benefits: Nuts and seeds, especially almonds, chia seeds, and flaxseeds, provide healthy fats, calcium, magnesium, and phosphorus, which are essential for maintaining strong bones and lubricating joints.

Tips: Snack on a handful of nuts daily or add seeds to your smoothies, salads, or yoghurt.

Legumes:

Benefits: Legumes like beans, lentils, and chickpeas are rich in protein, calcium, magnesium, and fibre, all of which contribute to bone density and joint health.