4 Must-Have Nutrients to Beat Osteoporosis

Brittle bones are a hallmark of aging. And when your bone density goes down, your risk of fractures goes up.

But it doesn’t have to be that way.

You can take steps to support your bone health as you get older.

This will help reduce your risk of osteoporosis—and more importantly — reduce your risk of suffering a life-altering fracture.

And it all starts with these 4 must-have nutrients.

Your bones are constantly going through a process where they’re broken down and rebuilt.

And as long as you’re rebuilding bone faster than they’re breaking down, you have nothing to worry about.

But that’s the problem…

As you get older, that balance shifts, and the rebuilding part slows down.

The result is reduced bone density, and porous, brittle bones.

The reason this is a problem is because it increases your risk of suffering a fracture, leading to a quality of life and a greater risk of dying prematurely.

Fortunately, you can take steps to help support the building new bone.

Here are a few of the most important nutrients for bone health. And as you’ll see, these nutrients interact with one another, which makes it essential to have adequate levels of all of them.

About 99 percent of your body’s calcium is stored in your bones, making it a key component of bone structure and strength.

In one study, taking calcium and vitamin D was associated with a 15-30 percent reduced risk of fractures in middle-aged and older adults.

That brings me to vitamin D.

The reason it is so important for your bone health is because it help your body absorb calcium.

If you’re getting plenty of calcium—but are deficient in vitamin D—your bones could still be at risk.

One study of older adults found that people with osteoporosis were more likely to be deficient in vitamin D.

However, when those people started supplementing with vitamin D, they were more likely to have a lower incidence of osteoporosis in just 8 weeks!

Boron is another “supporting actor” when it comes to bone health.

Boron is important for bone growth because it affects the use of other nutrients, like calcium, vitamin D, and magnesium (more on this last one in a minute).

One study of postmenopausal women found that taking 3mg of boron significantly reduced the amount of calcium and magnesium being excreted in the kidneys (meaning there was more left in their bones).

And a mouse study found that supplementing with boron significantly reduced bone loss.

To get more boron in your diet, start snacking on dried plums. They’re one of the best dietary sources of boron.

Let’s circle back to magnesium.

About 60 percent of the magnesium in your body is found in bone tissue, and it is absolutely essential for healthy bone density.

In one study of postmenopausal women, 40 percent of the women with osteoporosis or low bone mineral density had low magnesium levels.

On the other hand, adults that consume higher amounts of magnesium—through foods like nuts, seeds, and legumes—tend to have better bone density.

This is not an exhaustive list. Other key bone-health players include nutrients like vitamin K, zinc, selenium, and copper.

But when it comes to bone health, there is no single magic bullet. It takes a combination.

I recommend eating more of the foods that contain these nutrients, or purchasing a supplement that contains all of them in one.

 

P.S. Keeping your bones strong is essential as you age. Click here and learn how you can get stronger bones in just six weeks!