The most popular supplement for bone health is calcium; however, this mineral alone is not enough to reduce the risk of osteoporosis or weak, brittle bones due to aging and normal wear and tear. Like all nutrients, calcium works in conjunction with other vitamins, minerals and proteins to maintain strong bones and the health of several other body functions and organs. These include vitamin D, vitamin K, silica, zinc and copper.
Menopause, Age, Diet, Medications Weaken Bones
Fragile bones that are weakened by age, genetics, lifestyle, injuries and other risk factors can become healthier with the right diet and other methods such as exercise and supplements that are approved by a family doctor. Do not take supplements without consulting a physician, as poor quality supplements or too many supplements may not benefit the body, but simply accumulate in the liver and other organs. Changes in diet and exercise are the first and most important factors in bone health.
Vitamin D and Vitamin K Help Bones Absorb Calcium
Vitamin D is well known as "the sunshine vitamin" because reactions in the skin can produce it when the body is exposed to sunlight. The amount of sunlight required is at least 15 minutes three times week, and this can be difficult to do for individuals that work long hours indoors, work the midnight shift or just live in a cloudy or rainy climate. Age also affects production vitamin D, hampering the body’s ability to absorb calcium and balance its levels in the blood.
In a study published in the Journal of the American Medical Association (JAMA), almost 50 percent of females who were hospitalized for hip fractures had low levels of vitamin D.
Vitamin K is also important for bone health. This vitamin helps to bind calcium to cells to be delivered to where it is needed in the bones and helps it from being reabsorbed into the bloodstream. Vitamin K is also a powerful antioxidant, and it keeps the joints flexible as well.
Another important bone building component in the body is L-lysine. This amino acid helps to form collagen which is part of the bone matrix, as well as an important infrastructure in the skin and blood vessels. Collagen keeps these structures elastic, strong and resilient in structure. Elderly people often have brittle or weak bones because collagen is destroyed faster than the body can build it.
Minerals Decrease Risk of Osteoporosis, Hip Fractures, Joint Pain
Along with vitamins and amino acids, the body also requires several minerals to maintain healthy bones. These include:
- silicon: This nutrient helps to form connective tissue and promotes the activity of osteoblasts, cells that build bones.
- manganese: This trace mineral is required to stimulate the growth of healthy bone and cartilage and other connective tissue. It contributes to strong bones.
- copper: The body needs this mineral to make collagen and maintain healthy bones and joints. Copper also slows the breakdown of bone that occurs in natural aging.
- zinc: This mineral is important for many body functions including the immune system. It is also critical for proper bone formation, growth and mineral uptake.
- boron: This nutrient helps to increase bone strength and preserve bone mass. It also facilitates the absorption of other minerals into the bones and reduces joint pain and stiffness.
Consult a family physician for diagnosis of bone reabsorption, joint pain or osteoporosis as well as for an appropriate treatment and maintenance plan for healthy bones. Over the counter supplements that contain a balanced formula of these nutrients include those sold under the brand names Caltrate and Centrum; speak to your doctor or pharmacist for the one that suits your needs.
Related Articles:
- Osteoarthritis or Rheumatoid Arthritis?
- Diagnosing Back Pain and Injury
- Foods to Treat Menopause Symptoms
Reference:
Noreen Kassem - Noreen Kassem is a hospital doctor based in London, UK. She has extensive experience in clinical research and an undergraduate honors ...
