Top 6 Vitamins For Bones And Joints
We are all aware of the importance of vitamins for bones and joints. They give us support, stability, and allow us to move. Without them, we would not be able to do anything! However, as we age these important body parts need more nutrients than before.
The old saying “you are what you eat” is true. There are many different types of vitamin supplements that can help with your bone health such as calcium or magnesium but they can also come in food forms like spinach or kale. Magnesium helps regulate the production of hormones which will keep your bones strong while calcium strengthens them by giving them a hard outer layer so they don’t break down too quickly.
It is important to maintain healthy bones and joints for a long life with minimal pain. It’s never too late to start taking care of your body! Let us tell you about all the benefits of getting enough calcium, vitamin D3, vitamin K2, collagen supplements, or fish oil.
People who do not get enough of these nutrients are at risk of developing osteoporosis and joint problems. But don’t worry; this blog will discuss how the right vitamins can help you achieve this goal.
Vitamin D
While most people know that vitamin D is important for healthy teeth and bones, not many are aware of the benefits it can provide. Did you know that Vitamin D helps keep your bones strong? A recent study found that women with low levels of vitamin D were more likely to suffer broken wrists than those with higher levels.
Researchers believe this may be due to the link between bone density and fracture risk.
As we grow older, our bones start to thin and weaken. Vitamin D helps make up for this by stimulating your body’s absorption of calcium; which is essential for strong bones. If you’re not getting enough vitamin d in your diet or through UVB rays (sunlight), then it’s important to take a supplement.
How to get Vitamin D
The best way to get vitamin D is by getting some sunshine, but if you can’t do that for whatever reason, there are some foods that contain it. These include eggs, milk and cereal. Talk to your doctor about what’s right for you!
- Milk
- Yogurt
- Cheese
- Eggs
- Salmon
- Tuna fish
- Yogurt (plain)
- Take a supplement
The recommended amount per day for adults ranges from 600 IU (International Units) if you’re over 70 years old, all the way up to 4000 IU. A lot of people don’t realize that many common foods like milk, cereal, orange juice, tomato sauce, yogurt and margarine often have added vitamin D to them.
Calcium
Many people don’t know this but calcium is important for bone health. It makes the bones hard and strong, which prevents them from breaking or developing osteoporosis.
The human body is a complex machine that needs the right nutrients to function properly. Studies have shown that people who consume calcium-rich food have stronger bones than those who don’t eat enough calcium-rich food. Not all dairy products are created equal so it’s important to read labels before you buy!
Calcium also helps to Regulate
- Body temperature
- Blood pressure
- Muscle contraction and relaxation
- Nerve impulse conduction
- Hormone secretion
How to get Calcium
Here are some tips on how you can get more calcium in your diet:
- Drink milk
- Eat broccoli
- Eat cheese
- Yougurt
- Take a supplement
Most people don’t consume enough calcium in their diet so there are many food sources that can help them meet their daily requirement of 1-2 grams per day.
Omega 3 Fatty Acids
The importance of omega 3 in the body is often overlooked. Omega 3 is a substance that helps in the maintenance of bones. It reduces inflammation, which can lead to bone loss and fractures. Eating more omega-3s may help reduce your chances of developing osteoporosis or having a broken bone, especially after age 65.
Other Benefits of Omega 3
- It helps to maintain healthy bones and joints, maintains a strong immune system and reduces inflammation.
- Omega 3 has been shown to improve heart health and lower the risk of cardiovascular disease
- Omega-3 fatty acids are important for brain development in children, which helps them learn better and be more attentive
- Omega-3s may also help with symptoms related to depression and anxiety
How to get Omega-3
Omega 3 can be found in
- Oily fish like salmon, tuna and sardines
- Walnuts
- Flaxseeds
- Soybeans
- Wheat germ oil
- Peanut butter
- Eggs – yolk only (the egg white has too much cholesterol for this)
- Plant-based sources such as walnuts, flaxseed oil, chia seeds, soybeans, tofu, broccoli and spinach will also give you some omega-3’s
One way to get more omega 3s in your diet is by eating fish like tuna or salmon twice per week. Not many people enjoy eating these fish oils on their own so it’s best to use them in cooking or take supplements like krill oil instead.
Magnesium
Tired of having aching bones? Feeling restless at night due to bad quality sleep? Getting enough magnesium in your diet could be the solution. Magnesium is an essential mineral that helps keep bones strong, supports muscle function and keeps the heart rhythm steady. It also plays a role in mental health by keeping moods balanced.
Other Health Benefits of magnesium are
- Helps prevent osteoporosis
- Reduces joint pain
- Helps manage stress
- Improves brain function
- Good for heart health
- Aids digestion
- Prevents diabetes
- Reduces blood pressure
- Good sleep
- Magnesium increases calcium absorption
- Decreases anxiety
- Prevents migraines
- Improves mood
- Helps regulate menstrual cycle
- Improved metabolism
- Helps produce red blood cells
How to get more magnesium in your diet?
It’s easy to incorporate more magnesium into your diet by
- Eating foods like chard, pumpkin seeds, soybeans, cashews and halibut.
- Eat dark leafy greens- Spinach, kale, Swiss chard are all great sources of magnesium! Try eating these veggies raw or cooked for maximum benefits.
- Take supplements- Taking a supplement can help ensure you’re getting enough magnesium each day without needing to eat certain foods that may not be appealing to everyone.
Vitamin C
Did you know that vitamin c is not only good for fighting colds, but it can also help with your bones? Studies have shown that people who drink more than the recommended daily intake of vitamin C have a lower risk for bone fractures. Vitamin C helps strengthen and heal bones in men and women.
Other health benefits include
- It is an antioxidant, which helps to neutralize free radicals
- It can help reduce the risk of cancer and cardiovascular disease
- It’s important for healthy skin because it promotes collagen production
- It has been shown to have a positive effect on mood disorders like depression
- Necessary for the body to produce carnitine, which boosts energy levels and metabolism
- Increases iron absorption by up to five times when taken at the same time as food containing iron, such as spinach or other leafy green vegetables
How to add Vitamin C in your diet?
As we age, our bodies produce less vitamin C. That’s why it’s important to get enough of this nutrient from food or supplements. There is no need to worry about getting enough vitamin c from food – it’s easy!
- Citrus Fruits contain high levels of vitamin c include oranges, grapefruits, and strawberries
- Vegetables such as broccoli, cauliflowe, cabbage and green peppers also have moderate amounts of vitamin c
- Kiwi contains the most vitamin c of any fruit
- Pomegranates are also high in this vitamin
- Some people may need to take supplements because their diets don’t provide enough vitamin c
Eating a diet rich in vitamin c-rich foods like citrus fruits and vegetables can help keep your body producing the amount your bones need to stay strong. So if you’re looking for ways to protect yourself against osteoporosis, start by taking care of your diet! Eating a balanced diet with these foods will help you maintain a healthy lifestyle!
Vitamin K
Vitamin K is one of the most important nutrients for bone health. It helps form proteins that are needed to help calcium and other minerals stay in bones and out of soft tissues, where they can cause serious problems. Vitamin K also helps regulate blood clotting and muscle function.
Vitamin k also plays an important role in preventing cancer or heart disease. Vitamin K can help reduce the risk of heart disease, cancer, diabetes, and obesity. Vitamin k also promotes healthy skin because it stimulates collagen production in the skin to keep it looking young and vibrant. Vitamin K is important to maintain healthy bones as it helps in the process of bone mineralization.
How to Get Enough Vitamin K
- Best sources of vitamin k include green leafy vegetables, broccoli, and certain types of cheeses.
- Vitamin K2 is a beneficial form that can be found in eggs and butter from pasture-raised cows or goats.
- For those looking for an alternative way to supplement their diet with this vitamin, they can take a pill containing vitamin K2 instead which will help them meet their daily needs for this essential nutrient.
Recommended daily allowance for adults is 90mcg per day.
The Final Thoughts
Many vitamins are out there that can help your bones stay healthy, but some do it better than others. Vitamin D, calcium, magnesium and Vitamin C are best to increases bone mineral density, which can help prevent fractures and osteoporosis.
Make sure you are eating enough vitamins and calcium-rich foods like dairy products, dark leafy greens, soybeans, tofu, oranges and almonds. Let’s add these vitamins to your diet and see which one you should try to get more of in your diet.
Before taking any supplements or changing your diet drastically, you should consult your doctor.
What are your thoughts on these benefits? How do you ensure you get enough Vitamins into your diet? Let us know in the comments below!
