As you age, there are many conditions you need to become more vigilant of. One of those things is bone density, or the amount of minerals you have in your bones. “It is important to measure bone density to provide a window into your overall health, specifically, your risk of broken bones and osteoporosis,” says Dr. Jeffrey Dlott, medical director of QuestDirect. Low bone density is something that becomes a higher risk as you age, but it could also be a sign you’re deficient in certain nutrients. Adding vitamins to your health regimen is a great way to promote healthy bone density, especially as you get older. These are top vitamins health experts recommend for supporting healthy bones.
CALCIUM
“Calcium is a very important nutrient to consume to help increase bone health.” Dr. Dlott says. The recommended guidelines for appropriate calcium consumption are below:
- Adults 19-50 years: 1,000 mg.
- Adult men 51-70 years: 1,000 mg.
- Adult women 51-70 years: 1,200 mg.
- Adults 71 years and older: 1,200 mg.
“When it comes to calcium and strong bones it is very important to also make sure you have the correct amount of Vitamin D levels, so all the calcium is being properly absorbed.”
VITAMIN D “Vitamin D is a key nutrient for bone strength and overall health. It also enables your body to absorb calcium. We mainly get vitamin D from the sun, so depending on where you live in the country and how much time you spend outdoors or by a window, there’s a chance that your levels may be diminished.” Dr. Dlott explains. As stated previously, your Vitamin D levels impact how easily you can absorb calcium, another essential vitamin for bone health.
VITAMIN K “Vitamin K is involved with the production of proteins in bone, including osteocalcin, which is needed to prevent the weakening of bones. Studies have shown that Vitamin K can potentially increase bone mineral density in osteoporotic people and possibly reduce fracture rates, the chances of which increase as we get older.” Dr. Dlott adds.
While vitamins can be a great support, they are not the only solution. Vitamins are meant to be accompanied with a healthy lifestyle if you want to see true results. “The most significant things we can do lifestyle-wise to help our bones is to stay active, particularly doing weight-bearing exercises like weight lifting and walking,” says Dr. Bill Cole, “Also eating a whole food diet that is rich in fruits and vegetables is very helpful.” There are lots of ways you can get the vitamins mentioned above naturally. For example, leafy greens are very high in calcium, and clean sources of protein like grass-fed beef are rich in phosphorus and Vitamin K2, both of which we need for healthy bones. Before you make any major changes to your health regimen, including adding vitamins or supplements of any kind, you should always check with your doctor to make sure it’s the right choice for you and fits with your unique health needs.
