Vitamins for Bone Health: Do More Than Just Vitamin D
A combination of hormonal balance and a healthy lifestyle, including vitamins for bone health, can help promote healthy bone density.
In the United States, osteoporosis impacts more than 10 million people, while low bone mass affects another 43 million. One out of three women and one out of five men over 50 are affected by poor bone health.
The good news is that there are many things you can do to combat bone degeneration. These include a healthy lifestyle and diet. There also are some other ways of slowing or preventing bone loss. These include regular monitoring and testing, as well as adding supplements including important vitamins, minerals and nutrients for bone health to your diet.
Learn more about the causes of bone loss, how to identify them and how to improve your bone health going forward.
Causes of Bone Loss
Human bones are living tissue. They are continuously breaking down and rebuilding. Calcium is vital to bone density. Denser bones are harder and stronger, which makes them more resilient against damage.
Osteoporosis is the most common type of bone disease that often develops after the age of 50. (Primary osteoporosis stems from aging, while secondary osteoporosis can develop from other underlying medical conditions and can occur at any age.)
Osteoporosis is a condition that causes your bones to thin. This means the tissue and structure are diminished, putting your bones at greater risk of fractures.
Low bone mass, or osteopenia, is a genetic disorder. It is often a precursor to osteoporosis. People can have low bone mass at any age, and the rate of loss can vary as well.
Bone Density Testing
A density test can assess the density of your bones. A T-score will compare your bone density with that of a healthy person. Z-scores compare it with the average bone density of people of the same age, sex and body size as you.
Aside from providing information on the current state of your bone health, bone density testing can help doctors assess decreases in density and diagnose things like osteoporosis. It is an important first step toward determining the best treatment.
Minerals and Vitamins for Bone Health
Fortunately, there is a wide variety of vitamins for promoting good bone health. The vitamins listed below can both stave off bone degeneration and be used to treat osteoporosis and low bone density.
Vitamin D
When most people think of supplements for bone health, vitamin D comes to mind. There are some good reasons for this (although vitamin D is not the end-all-be-all for bone health supplements).
Vitamin D is a fat-soluble vitamin that helps direct calcium to your bones. When you do not have enough vitamin D, your body does not know to send calcium to places it is needed.
Vitamin D is available in dairy products, including milk and eggs. Fish (especially herring, sardines and salmon) are excellent sources as well.
Keep in mind that too much vitamin D can harm your bones. A recent study showed that while moderate amounts of the vitamin went a long way to improving bone health, overdosing undermined potential positive results. This is a reason to be cautious of high-dose vitamin D supplements and why you should consult your doctor about the appropriate amount for you.
Calcium
As mentioned, your body needs calcium to build and maintain strong bones. For this reason, a
calcium supplement can be beneficial. Keep in mind, though, that calcium is the most abundant
mineral in the body and, like vitamin D, your body can only use so much of it during any given
period.
You can most likely get all the calcium you need from natural sources. These include dairy
products, like milk and cheeses, as well as fish. If you are lactose intolerant or vegan, you can
also get calcium from green, leafy vegetables like broccoli and kale.
Vitamin A
Vitamin A is a micronutrient that helps your immune system and aids in good vision. It is fat- soluble and stored in the liver. It boosts bone regeneration by assisting the cells that build bones (osteoblasts) and those that break them down (osteoclasts).
Natural sources of vitamin A include carrots, kale, mangos, sweet potatoes and spinach. Dairy products and fish also are prominent sources. Note that, like so many other supplements on this list, too much vitamin A can disrupt bone regeneration.
Vitamin C
Many people think of immune health when they hear about vitamin C. It can boost vitality in general, which is great for staving off or fighting viruses.
But vitamin C can promote bone health as well. It does so by aiding in the formation of collagen, which is the foundation of bone mineralization. Citrus fruits are renowned for their vitamin C content, but bell peppers, broccoli, cauliflower, kale and most berries have a lot of vitamin C as well.
One of the biggest reasons for vitamin C deficiency is the lack of absorption. It is water-soluble, so you need to give your body a steady supply. This is also the main reason that taking a big dose of vitamin C supplements is less effective than staggering them through several-hour intervals.
The easiest way to get enough vitamin C is to eat vitamin-C rich foods throughout the day or squeeze lemon or lime in your daily water servings.
Magnesium
Magnesium is one of the most abundant minerals in your body, and highly concentrated in your bones. Like vitamin D, it acts as a regulator of bone-building nutrients. It interacts with calcium and phosphorus, and it helps keep hormonal interaction steady.
The best thing you can do to keep your body’s magnesium levels up is to avoid foods that deplete magnesium, such as processed foods (which are not good for you for many other reasons as well).
A magnesium supplement can help as well. Magnesium glycinate and gluconate are the easiest forms for your body to absorb. They also are less likely to cause digestive problems, as is the case with magnesium oxide or citrate.
Learn More About Bone Health
Now that you know more about low bone density and osteoporosis, you can determine the best solutions for optimizing your bone health. Remember, it is always best to consult your physician for help determining the right treatments.
EVEXIAS Health Solutions is a leading provider of integrated wellness solutions. EVEXIAS partner providers are experts in hormone balance and helping patients achieve optimal health through lifestyle changes, including a healthy diet with a complete nutraceutical regimen. Nutraceuticals and hormone balance are key to supporting healthy bone density into older age. Find a provider near you today to discover a complete treatment plan designed to protect your bone health and optimize your total health.
