How to Improve Bone Density with Supplements & Vitamins?

As you grow older, your body needs a certain amount of nutrients to help you build a strong bone density. Having a healthy diet and exercising regularly might not be enough for your body and bone strength as you age. A sufficient amount of nutrient, protein, and supplement consumption and a healthy amount of exercising ensures good bone strength. It also helps to avoid certain bone diseases, like osteoporosis.

Vitamins are a great option if you are on the lookout for some good supplements. You need such supplements in order to get that extra bit of nutrients necessary for good bone strength.

Ways to Improve Bone Density

1. Calcium Supplements

Calcium supplements are foremost important because they constitute most of the bone density along with phosphorus. Calcium requirements become bigger with age and so, you might need some supplements along with your daily diet.

Calcium is necessary for the maintenance of healthy nerve and muscle function. If a sufficient amount of calcium is not provided to your body, your bones become the primary source of the nutrients to maintain normal bodily functions. This, in turn, weakens your bones.

Such cases often occur in women and are something that needs to be addressed immediately. Dairy products are a good source of calcium that can be given to anyone who has osteoporosis or any kind of calcium deficiency.

However, some people might have trouble digesting milk and other dairy products due to lactose intolerance. For such people, green vegetables, like broccoli and kale can fill up the absence of sufficient calcium.

Daily calcium intake is necessary for everyone and it should be sufficient as well. Supplements are required by those people who do not get enough calcium from their diet. So, calcium supplements are important for you and you must get some soon.

2. Magnesium

Many people fail to get enough magnesium in their diets. Magnesium is essential for our bodies and more than 50% is absorbed in our bones.

If your body has a low amount of calcium, the presence of too much magnesium might cause calcium deficiency. Magnesium tries to compete with calcium for absorption. So, if your diet has enough calcium, you do not have to worry about such deficiencies.

Otherwise, you might want to look for some sources of magnesium if your dietary amounts do not suffice. Some sources of dietary magnesium include:

• Whole grains
• Legumes
• Soybeans
• Black beans
• Spinach
• Cashews
• Almonds
• Peanuts
• Avocados
• Potatoes
• Bananas

Apart from dietary magnesium, you can also take natural supplements that are rich in these nutrients.

3. Vitamin D

Vitamin D works as a calcium building block and we have already read why we need calcium for our body. Now, Vitamin D has innumerous benefits besides just being a calcium-building catalyst.

It also helps to build healthy bones and improves muscle strength and function. Hair skin and nails vitamins are necessary to have beautiful and healthy-looking hair, skin, and nails, and for that, Vitamin D works as an excellent medium. For glowing and flawless skin, bamboo silica is a great option as well.

Getting back to vitamin D, the intake can vary according to different age groups and the requirement generally increases with age. To meet this requirement, vitamin D supplements or multivitamins are recommended.

4. Vitamin E

Vitamin E supplements are beneficial without a doubt, but they might contain excessive proportion, which is not recommended.

The key is to consume the recommended amount of vitamin E that is unlikely to pose any threat to your body and will provide various health benefits. So, vitamin E supplements should be taken carefully with a proper diagnosis of the requirement of your body.

5. Vitamin K

Most people fail to get enough vitamin K from their daily diet. Vitamin K is important because it helps to increase bone density and reduce any risk of possible fractures. Vitamin is found in many sources, such as

• Spinach
• Kale
• Broccoli
• Vegetable oil
• Berries
• Grapes
• Figs
• Fermented foods
• Cheese

If your daily diet still fails to contain enough vitamin K, you should get multivitamins that include the vitamin.

Conclusion

It might come to your mind that why is it necessary to maintain healthy bone density. Although many people do not think about it at a young age, as you grow older, your bone requirements start to increase.

Without a sufficient amount of supplements and vitamins, your bones might weaken in strength and function. This is the primary reason why you should maintain a healthy bone density.

There are various ways in which you can maintain optimum bone density. Natural resources might be the best way to obtain these essential nutrients. However, if you do not get enough nutrients from natural sources, you can always opt for supplements.