4 Nutrient Secret to STRONGER Bones
Maintaining strong bones is CRITICAL as you age.
Unless you take steps to keep your bones healthy and strong, you’ll be at an increased risk of bone loss and osteoporosis—which ultimately increases your risk of fractures and early death.
While you can get a lot of bone-healthy nutrients from food, the older you get, the more your bones could need a little EXTRA help.
Following are the FOUR nutrients to support bone health as you age.
Vitamin D has made a name for itself over the past few years for supporting health from head to toe.
But before it was recognized for its broader benefits, it was best known for its role in bone health. Vitamin D is necessary for bone remodeling, replacing old bone with new bone.
Without enough vitamin D, bones become weak and brittle.
Studies show that supplementation with vitamin D improves bone mineral density and remodeling.
But vitamin D doesn’t work by itself. One key reason why it’s so beneficial for your bones is that it helps your body absorb calcium, which brings me to our number two nutrient…
Calcium helps build and maintain healthy bones. In fact, 98 percent of the body’s calcium is located in your bones.
The best food sources of calcium include dairy products, salmon, and greens like spinach and kale.
Research shows that supplementing with calcium improves bone mineral density and reduces fracture risk.
Vitamin K is often overlooked. But it’s JUST as critical to the bone health equation because it works hand-in-hand with calcium and vitamin D to ensure calcium gets INTO your bones.
Eating vitamin-K-rich foods like leafy greens, soybeans, and carrot juice and supplementation with vitamin K can boost bone mineral density in postmenopausal women.
Magnesium, a mineral, is ALSO necessary for building and maintaining strong bones. Studies show supplementing with magnesium reduces bone loss in postmenopausal women with osteoporosis.
Eating a diet high in magnesium-rich foods such as almonds, peanut butter, and spinach promotes better bone health.
Since bone mineral density tends to decrease with age in women AND men, everyone should take steps to maintain bone health as they age.
P.S. Top 5 breakfast foods for strong bones.
Plawecki K, Chapman-Novakofski K. “Bone health nutrition issues in aging.” Nutrients. 2010 Nov;2(11):1086-105. doi: 10.3390/nu2111086. Epub 2010 Nov 8. PMID: 22253999; PMCID: PMC3257623.
Written By Dr. Richard Gerhauser, M.D.
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