Bones form the framework of the body and support various functions like walking, running, lifting and countless other daily activities. Like any other part of our body, we need to support and nourish them to remain strong and resilient for the rest of our lives. It's easy to take them for granted until problems arise. Maintaining strong and healthy bones is essential for a vibrant and active life. Whether you're a fitness enthusiast looking to enhance your performance, a senior aiming to prevent osteoporosis, or simply someone who wants to invest in their long-term health, nature provides us with an array of essential nutrients that play a crucial role in maintaining optimal bone health.
Here is a quick look at such crucial nutrients and how they support bone health.
Calcium: Calcium is a fundamental mineral that plays a pivotal role in maintaining bone health by serving as a primary structural component of our skeletal system. It provides the strength and density needed for bones to withstand the daily stresses and impacts they endure, ensuring they remain resilient and less prone to fractures. Calcium serves as the primary constituent of bones, comprising over 99% of bone composition in the form of calcium-phosphate complexes. It imparts strength and structure to the skeletal system, transforming bone into a metabolic reservoir that helps regulate the balance of calcium within and outside of cells. Calcium also acts as a vital messenger in various physiological processes, including muscle contraction, blood clotting, and nerve transmission, contributing to the overall functionality of our bodies. When our dietary intake of calcium is insufficient, our body may withdraw calcium from our bones, leading to bone weakening over time. Thus, ensuring an adequate intake of calcium through diet or supplements is essential for supporting and preserving strong and healthy bones.
Vitamin D: Vitamin D is a crucial player in bone health as it facilitates the efficient absorption and utilization of calcium, a fundamental mineral for strong bones. This "sunshine vitamin" helps regulate calcium levels in the bloodstream, ensuring that enough calcium is absorbed from the intestines into the bloodstream and subsequently deposited in the bones to maintain their strength and density. Without sufficient vitamin D, even if you have an adequate calcium intake, your body may struggle to make the most of this vital mineral, potentially leading to weakened bones and an increased risk of fractures and bone-related diseases like osteoporosis.
Boron: Boron is a lesser known but essential trace mineral that plays a significant role in supporting bone health. It helps promote the metabolism of calcium and magnesium, enhancing their absorption and retention in the bones, which ultimately contributes to bone density and strength. Adequate boron intake through a balanced diet or supplements can aid in reducing the risk of bone-related conditions and supporting overall skeletal health.
Silica: Silica, a naturally occurring compound found in various foods, is an often-overlooked contributor to bone health. Silica is thought to play a role in collagen formation, helping to create a strong and flexible matrix within bones, which can enhance their resilience and resistance to fractures. A recent 2021 study recommends that a combined effect of silica with calcium and vitamin D may have beneficial effect on femoral bone mass density compared to only use of calcium and vitamin D.
Vitamin K2: Vitamin K2, a lesser-known form of vitamin K, is emerging as a vital player in bone health by promoting calcium utilization in the bones and preventing its accumulation in arteries and soft tissues. This vitamin activates proteins that regulate calcium, ensuring that it is directed to the bone matrix, which enhances bone mineralization and density while reducing the risk of arterial calcification. Studies show that low dietary intake of both K1 and K2 are associated with a higher risk of fracture and lower bone mass density.
In our journey to maintain strong and healthy bones, understanding the role of these essential nutrients is a critical step. By incorporating them into our diets, we can take proactive measures to support our skeletal system, ensuring it remains a strong foundation for a healthy and active life. Here are some high-quality supplements that offers a combination of the above nutrients along with other bone-building nutrients for supporting bone health.
Osteobalance by Pure Encapsulations: If you are looking for a calcium supplement that is hypoallergenic, gluten-free, soy-free, dairy free and vegetarian, Osteobalance is for you. The formulation provides the right balance of nutrients that promote support for those with osteoporosis. Osteobalance supports optimal calcium absorption and retention to support bone health. It promotes bone density and is suitable for vegans and vegetarians. A serving size of three capsules a day provides 428 IU of vitamin D (as cholecalciferol), 514 mg of calcium (as DimaCal® di-calcium malate and 50% as calcium citrate/malate), 64 mg of magnesium (as di-magnesium malate), 12 mg of zinc as zinc picolinate, 1mg of copper and 2,1 mg of manganese (as manganese citrate). Besides, the formulation also offers 0.85 mg of boron and 10.7 mg of silica ( from bamboo) - the two trace minerals that play a crucial role in bone health. The recommended dosage is to take 3 capsules, 1-2 times daily, with meals.
Osteoprime Ultra by Integrative Therapeutics: OsteoPrime Forte is the ideal choice for younger adults and those looking to take a proactive approach to bone health. Its balanced blend of nutrients ensures that your bones receive the care they need, even before the signs of bone issues become apparent. OsteoPrime Bone Formulas stand out for their ability to deliver balanced nutrition through two different formulations. They are specially designed to address the diverse needs of individuals seeking optimum bone support. Calcium is a cornerstone of bone health, but not all forms of calcium are absorbed at the same rate. OsteoPrime incorporates five different forms of calcium to ensure maximum absorption by the body. This multi-pronged approach makes the calcium in OsteoPrime highly effective, providing the support your bones deserve. While calcium is crucial, it often needs support from other essential nutrients to truly fortify your bones. OsteoPrime Ultra takes this comprehensive approach by including 22 supportive vitamins, trace minerals, and key nutrients. Notably, it features vitamin K2, a highly bioavailable form of vitamin K, renowned for its role in building bone. OsteoPrime Ultra's unique formulation contains Vitamin K2 sourced from natto. Unlike Vitamin K1 or synthetic K2, Natto K2 maintains a relatively constant level in the blood, which is instrumental in promoting bone health. Moreover, Natto K2 helps channel calcium away from arteries and directs it toward the bones, reducing the risk of arterial calcification. It's a win-win for your overall health! Each bottle of OsteoPrime Bone Formulas contains 120 tablets, providing you with ample support for your bone health journey. The formulation contains key bone-building nutrients like calcium, vitamin D, phosphorus, magnesium, zinc, selenium, copper, manganese, vitamin K2, boron, and silica along with B vitamins. The suggested dosage is to take 4 capsules a day along with meals or as prescribed by your healthcare provider.
Osteoben by Designs for Health: Imagine a comprehensive blend of vitamins and minerals meticulously crafted to be your bone's best friend. That's exactly what Designs for Health Osteoben brings to the table—a powerhouse of support for bone strength and health. This carefully formulated blend isn't your ordinary supplement; it's a dynamic combination of essential nutrients and compounds essential for the structural integrity and proper upkeep of your precious bone tissue. Within each capsule of Osteoben, you'll find a symphony of key players in bone health, including calcium, magnesium, zinc, vitamin D, and vitamin K2. These ingredients work in perfect harmony to fortify your bones from the inside out, ensuring they remain strong and resilient. Osteoben goes the extra mile by introducing genistein, a phytoestrogen extracted from Japanese sophora. Unlike traditional soy-based sources, this non-soy plant-derived genistein adds a unique layer of support to your bones. The recommended use it to take four capsules a day or as directed by your health-care practitioner. A serving size of 4 capsules deliver Vitamin D (as Cholecalciferol): 25 mcg (1000 IU), Calcium (as Di-Calcium Malate): 400 mg, Magnesium (as Di-Magnesium Malate): 400 mg, Zinc (as Zinc Bisglycinate Chelate): 8 mg Genistein (from Japanese Sophora Extract)(fruit): 54mg and Vitamin K2 (as Menaquinone-7): 50 mcg.
While these nutrients are essential for bone health, it's important to remember that a well-rounded diet that includes a variety of foods can help ensure you get all the nutrients your bones need. Additionally, consulting with a healthcare professional or nutritionist can provide personalized guidance on your specific dietary requirements.
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316542/
https://journals.sagepub.com/doi/full/10.1177/1535370221997072
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6955144/
https://www.frontiersin.org/articles/10.3389/fpubh.2022.979649/full