Our bones play a key role in our overall health. The bone mass in your skeleton reaches maximum density around age 21, according to science, and we all have 206 bones in adulthood. When we get older, however, our bones become vulnerable and can turn brittle and fragile due to tissue loss. What most people are unaware of is that bone density issues can happen to both men and women. Luckily, there are excellent supplements that can increase bone density.
1. Calcium, Bone-Building Block
Calcium is an essential nutrient or mineral that is responsible for building strong bones and teeth. In fact, 99 percent of your calcium is stored in your bones and teeth. That is pretty incredible when you think about it.
Your body cannot make calcium, however, so it needs to absorb it from your daily food intake. Some of these include cheese, leafy greens, sardines, salmon, tofu, yogurt, milk and ice cream.
Still, food intake is nearly not enough. Calcium supplements fill in the deficiency. Most experts recommend at least 1,200 milligrams of calcium a day.
2. Pair It With D
Calcium and vitamin D go hand-in-hand. Both make sure that your adult body has the materials it needs to build strong bones. Studies show that the two support bone health in a very effective way.
Vitamin D is key because it allows the calcium you get to be properly absorbed in the gut and used by your body. D also grows bones.
We’ve all been told to get some D from sun exposure, and although that’s correct, and the hot sun feels good on the body, it’s not enough to replenish your body.
That is why a vitamin D supplement is necessary to include. Doctors recommended a dose range for ages 9 through 70 between 600 and 4,000 IU per day.
3. Make It Magnesium
Another powerful mineral for your body is magnesium because more than half of it is stored in your skeletal system.
Some folks don’t know enough about magnesium, but it also plays a major role in good bone health and supports the structural components of new bone tissue. You can find magnesium in foods like in nuts and beans and green leafy veggies, but a magnesium supplement is effective in ensuring you get the proper amount.
The recommended dosage for adults over 50 is 420 mg for men and 320 mg for women.
Both sexes can break bones more easily in adulthood. We always hear about women having weak bones, but the problem happens to men, too. Statistics show that one in four men over age 50 will break a bone due to osteoporosis.
If you aren’t feeling like a supplement will be enough, for men, testosterone therapy has become another way to improve bone density. One recent study showed that having one year of the treatment significantly increased volumetric bone mineral density and estimated bone strength in men aged 65 years and older.
4. Okay For Vitamin K2
It is a mineral, menaquinone, that does an excellent job of supporting your cardiovascular system. K2 is responsible for blood clotting, heart health, and bone health.
K2 can be found in certain foods like egg yolks, liver and other organ meats and fermented foods like sauerkraut. There are K2 supplements to deliver the nutrient to your body for better absorption.
K2 works well with vitamin D to help activate the calcium-binding actions of proteins required in bone metabolism.
5. Zinc Puts The Zing Back
The mineral called zinc is a precious one for good bone health and helps to protect against bone fracture. It can be found in many foods people enjoy like red meat, lamb, shellfish, seeds, nuts, dairy products, poultry, and beans.
A tiny supplement is all you need to maintain effective zinc levels. The recommended daily minimum intake for bone health is 15 mg.
Your body needs the proper vitamins and minerals to maintain its strength at every age, especially in adulthood when bones can get thin and brittle. Keeping a healthy diet is important, but daily supplements can also help improve bone density so that we can remain active and enjoy our lifestyle.