Best Vitamins for Bones
From childhood to old age, our bones are in a constant state of flux, and understanding how to care for them is paramount for a long and active life. Just as a sturdy foundation is crucial for the stability of a building, a healthy skeleton is essential for our overall well-being as it provides structure, support, and protection for our vital organs.
Bones, often overlooked in our day-to-day lives, play a pivotal role in maintaining our physical form. As we age, our bones undergo change, such as diminished strength. While you might not be able to prevent these eventualities from happening completely, you can take some proactive measures to enhance your bone health in the here and now.
In this piece, we will discuss the top vitamins for bones and how you can best support your skeletal system’s longevity and resilience through supplementation.
How Vitamins that Strengthen Bones May Help as You Age
As we age, our bone mass declines and our bones become more brittle. This increases the risk of developing Osteoporosis, a condition where weaker bones can lead to fractures. Generally, this happens in older adults over the age of 50, but can occur at any age. While vitamins and supplements are not directly linked with preventing or treating these conditions, they can help build strong bones, which is something everyone should strive for, regardless of age.
Keeping your bones strong and healthy requires a lifelong effort, but it becomes particularly crucial as you grow older. Vitamins can help with this, as they ensure bones stay dense and robust, which reduces the risk of fractures. Not everyone has the perfect diet, which means many of us miss out on certain vitamins and nutrients in their natural form. The good news is that supplements can help bridge the nutritional gap and they offer an efficient, affordable way to fortify bones.
Top Minerals & Vitamins to Maintain Strong Bones
Calcium
The cornerstone of good bone health may very well be calcium. According to the NIH, calcium is the most abundant mineral in the body and it’s stored in bones and teeth, which explains why these body parts are so hard. Calcium is important for delivering messages from the brain to all body parts and it helps vessels move blood through the body.
Fun fact: vitamin D is what helps the body absorb calcium more efficiently.
Got Milk? The best way to ingest calcium is through a diet rich in dairy (milk, cheese, yogurt) as well as leafy greens, mineral-fortified cereals and certain types of seafood. However, allergies and dietary preferences prevent many people from getting the FDA’s daily recommended amount of 1,300 mg of calcium from foods. For that, multivitamins and calcium supplements are the perfect solution.
Zinc
While calcium and vitamin D usually share the spotlight when it comes to bone health, it’s important not to overlook the benefits of zinc. This mineral is involved in bone metabolism, bone formation and mineralization. As a bone-building stimulator and a protectant against fractures, this is very good news for those looking to keep their bones healthy and strong throughout their lives. Found in meats, nuts and whole grains, zinc is also easy to ingest, thanks to supplements loaded with it.
Vitamin D
As we mentioned earlier, vitamin D is critical in helping the body absorb calcium and in overall bone strength. However, unlike calcium or other vitamins and minerals, it is not commonly found in many foods. Instead, most people use the body’s response to sun exposure to absorb vitamin D. That’s great for those who live in year-round warm, sunny climates, but winter and northern climes can lead to a serious lack of this critical vitamin. With the daily recommended intake of 800 IU (or 20 mcg), most people turn to vitamin D supplements to see them through less sunny times. Learn more about vitamin D.
Magnesium
Magnesium and calcium work together to keep bones strong. In fact, thinking in recent years has positioned magnesium as equal to or even more important than calcium as the top building block for bone strength. Found in green, leafy vegetables as well as seeds, nuts and most whole grains, magnesium is stored in the skeletal system. Most people require around 420 mg of magnesium each day for healthy bones.
Vitamin K
An essential nutrient, vitamin K plays a key role in promoting bone density and strength. Found in brussels sprouts, watercress, kale, bok choy, arugula, spinach and other leafy super greens, vitamin K is abundant, but not everyone love these foods. For picky eaters, a multivitamin or vitamin K supplement may be a good way to get to the daily recommended intake of 120 mgc.
Vitamins for Bone Health* from SmartyPants
Make no bones about it: bone health is crucial. We’ve carefully created several products that make keeping your bones healthy as easy as possible. we’ve carefully created several products that make it a snap to get enough vitamins and minerals each day. And it’s as simple as chewing on a couple of gummies that pack a flavor punch. Our Masters Women 50+ Formula is designed for women over 50 and it contains 15 daily nutrients — including omega-3 EPA and DHA essential fatty acids — that focus on heart, eye and bone health along with general immunity. There’s also a SmartyPants Adult Formula for all people looking to support their bone health as well as our Adult Mineral Formula, which has calcium, vitamin K2, magnesium, and zinc.. Whatever you do, take care of your bones and they’ll take care of you.
