The 6 Best Vitamins for Better Bone Health
Medically Reviewed by Dr. Nicole Avena
Are you tired of feeling like your bones are fragile and weak?
Do you wish that you could maintain optimal bone health throughout your lifetime?
No matter your gender or age, there are things you can do to strengthen your bones and improve overall bone health.
A great place to start is with essential vitamins.
What Makes Vitamins Essential?
Vitamins and minerals are essential for our survival.
Essential vitamins and minerals are the nuts and bolts of human biochemistry – they’re indispensable to the structure and functioning of the enzymes that generate and use the life energy that keeps us alive, alert, and mentally and physically competent.
But to unlock this energy, we need essential nutrients to power our enzyme systems. These nutrients should be coming from our foods, but, in many cases, the modern diet is failing to provide them.
The 13 essential vitamins are: vitamins A, C, D, E, K, and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12, and folate).
Benefits of Taking Essential Vitamins
Many vitamins and minerals are considered essential nutrients. When acting together, they can perform many actions to support the brain and body. These include:
- repairing cell damage
- converting food into energy
- assisting with wound healing
- supporting the immune system
- strengthening bones
Since it’s so important to get essential nutrients for bone health, here are some of the top vitamins and minerals you need to help keep your bones strong lifelong…
6 Essential Vitamins & Minerals for Better Bone Health
Calcium is one of the most abundant minerals in the body. It makes up the structure of teeth and bones. Calcium supports the function of nerves and muscles and helps facilitate bodily movement.
It’s needed only in small amounts in the brain, heart, and other soft organs, and is relatively abundant in the diet. High intakes of calcium can pose a safety risk.
Calcium supplements should always include magnesium, which helps counterbalance any negative effects from calcium, such as preventing calcium deposits from forming in your arteries and blood vessels.
Calcium-rich foods include dairy products, winter squash, edamame, beans, and nuts.
Vitamin D is best known for building bones. It’s vital for the proper absorption of calcium, which is necessary for bones to remain strong and healthy. Vitamin D also helps protect against bones becoming weak and brittle.
The biologically active form of vitamin D is vitamin D3 (cholecalciferol). It’s a fat-soluble vitamin needed by most cells in the body to function and thrive.
It supports the immune system, aids in calcium absorption, helps balance mood, and promotes optimal health. Although the body produces vitamin D naturally when exposed to sunlight, research suggests that as many as 95% of American adults aren’t getting enough, so supplementation is often recommended.
When it comes to foods, vitamin D is found in beef liver, sardines, fatty fish, and egg yolks.
Vitamin K2 is an essential vitamin for bone health. It helps the body absorb calcium and phosphorus, two minerals that are essential for strong bones.
Vitamin K2 is needed for bone formation and helps keep calcium in the bones where it belongs. Without enough vitamin K2, calcium can build up in the arteries and cause heart issues.
Vitamin K2 activates brain proteins that not only help control calcium’s potential to do damage, but also support brain cell maturation, survival, and electrical conduction. Vitamin K2 proteins help direct calcium away from the brain, heart, blood vessels, and other soft tissues and towards the bone, teeth and nails that need it. Also, K2 promotes the coagulation mechanisms needed for healthy wound healing.
K2 can be found in fermented foods like natto, cheese, yogurt, dark leafy greens, and chicken.
Vitamin C is one of the most important vitamins for strong bones. It helps the body absorb calcium, which is essential for healthy bones. Vitamin C also helps protect bones from damage and keeps them strong.
Vitamin C is important for collagen production and wound healing. It also helps the body absorb iron, which is essential for healthy blood cells. Low levels of vitamin C in the body can lead to scurvy.
Vitamin C is abundant in citrus fruits, tomatoes, bell peppers, broccoli, and Brussels sprouts.
Magnesium is crucial for bone formation and helps convert vitamin D into its active form. Low magnesium can lead to weak bones and frailty.
Magnesium is required by practically all the body’s 300 energy-related enzymes and is needed for our cells to make energy. Unfortunately, millions of Americans may be deficient in this mineral.
Magnesium is fundamental to the brain’s electrical activity via the nerve cell synapse connections. It’s also crucial for many other functions including healthy heart rhythm and other muscle functions.
Legumes, nuts, seeds, whole grains, leafy greens, and avocados are all magnesium-rich foods.
Boron may help support healthy brain function. It also helps support the body’s utilization of vitamin D and magnesium, which is important for bone health.
Foods that contain boron include avocados, apples, beans, oranges, bananas, and prune juice.
How to Get Essential Vitamins into Your Diet
There are several ways to make sure you’re getting enough essential vitamins and minerals in your diet for better bone health. First, eat a variety of nutrient-rich foods including vegetables, fruits, whole grains, and lean protein.
Second, take a daily multivitamin that contains 100% of the Daily Value (DV) for calcium, vitamin D, and other key nutrients.
By following these simple tips, you can ensure your diet and supplements are providing the essential vitamins and minerals needed to build and maintain strong bones.
Better Bone Health…Now
It’s important to get enough of these key vitamins and minerals for your body to function properly and to maintain good bone health.
Daily consumption of high-quality foods and vitamins can help ensure that your bones stay healthy and strong over the long haul.
At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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