Bones provide shape and support for our body, as well as providing protection to some vital organs. Due to its importance, maintaining healthy bones is crucial as it also facilitates our movement. While calcium and vitamin D are well-known for their role in bone health, there are several other essential supplements that can support and enhance bone strength. In this article, we will be discussing the importance of bone health, exploring other vitamins and minerals that support and contribute to bone health and what we can do to maintain good bone health. 

What is considered healthy bones?

Healthy bones are characterised by adequate bone density, strength and flexibility. Bone density refers to the amount of mineral content present in bones, while bone strength refers to the ability of bones to withstand pressure and fractures. Although bones need to be strong in order to support our body, they are actually flexible. Flexibility allows bones to bend and absorb impact without breaking. 

Bones are constantly being renewed by our body and they can heal themselves when broken. As we get older, our bones will become less dense and weaker. Some bones may even be hollow and fragile which makes bones more prone to fractures and other bone related conditions such as osteoporosis.  

Calcium is needed to build and maintain strong bones, while vitamin D helps our body to absorb and retain calcium.  Therefore, it is not surprising that people often associate bone health with calcium and vitamin D intake. However, besides calcium and vitamin D, there are also many types of nutrients that are important in keeping our bones healthy, which we will discuss together with the role of calcium and vitamin D further in this post.  

Essential vitamins, minerals and nutrients for bone health

Bone health is important as we grow older and our bone mass become less dense.  Osteoporosis is a condition that causes our bones to thin. As we age, our bone tissue and structure will become weaker, putting our bones at greater risk of fractures. 

There are many nutrients that play a role in bone health. We are able to get most of the nutrients via food intake to keep our bones healthy and functioning well but some nutrients require extra effort to ensure adequate intake, especially as we get older.  

Common vitamins and minerals that are good for bone health are listed below: 

• Calcium

  Calcium is the primary mineral found in bones and adequate calcium is important to ensure the strength and structure of the bone. Inadequate calcium will lead to a gradual decrease in bone mineral density as our body may draw calcium from the bones to maintain its essential functions. This can lead to weakened bones and an increased risk of fractures, leading to increased risk of osteoporosis. 

• Vitamin D

  Vitamin D is needed for the absorption of calcium in our intestines. It also helps to regulate the level of calcium and phosphorus in our blood, supports the functioning of cells involved in bone remodeling and helps prevent the loss of calcium from bones. Our bodies are able to produce vitamin D when we are exposed to the sun, but excessive sun exposure without sun protection or sunscreen will increase our risk of skin cancer. Another alternative way to obtain sufficient vitamin D is through diet and supplementation. 

  

• Magnesium

  Magnesium is increasingly recognized as an important contributor to bone health. It is crucial for maintaining the structure and integrity of bones. Studies show that an adequate magnesium intake will result in higher bone mineral density.

• B vitamins

  B group vitamins, including vitamin B12, may affect bone health. There are a few studies indicating that low levels of vitamin B12 are linked to decreased bone mineral density. Vitamin B12 also contributes to bone health indirectly as it is involved in red blood cell production. Red blood cells deliver oxygen and nutrients to bone tissues, aiding in their growth and repair. Calcium pantothenate, which is a water-soluble type of vitamin B5, helps to keep strong bone tissues as well as teeth, in addition to a healthy and balanced nervous system. 

• Phosphorus

  Phosphorus is commonly found in the bones and teeth. Along with calcium, phosphorus provides strength and stability to bones. Phosphorus is also involved in energy metabolism and the production of ATP, which is important for bone cell function. 

It’s important to note that all vitamins and minerals work synergistically and deficiencies in any of them can impact bone health. While these vitamins and minerals listed above are the more common ones, some others nutrients such as zinc, vitamin C ,vitamin K and protein may have impact on bone health as well. 

Are supplements alone enough?

Vitamins and minerals for bone health can be obtained from various food sources in a well-balanced diet. Health supplements, although not designed to replace food, can be helpful in certain situations, especially when there’s a deficiency of certain nutrients or if one has specific health conditions that require certain vitamins that are not obtainable from diet alone. The food and medicine that we take, as well as some medical conditions can influence the health of our bones. Generally, it is best to have a healthy diet and complement with supplements when needed and always consult your healthcare professional before starting any new supplement regimen.

How to keep bones healthy

Taking care of bone health involves a combination of lifestyle choices and proper nutrition. Maintaining healthy bones is especially important as we age, as bone mass tends to decrease over time. Here are some key strategies to help maintain and taking care of your bones:

• Regular exercise

  Weight-bearing exercises and resistance training can help to stimulate bone formation and maintain bone density. Exercise such as walking, jogging and strength training together with muscle-strengthening activities can help in maintaining bone health.  

  

• Balanced diet

  It is important to consume a variety of nutrient-rich foods including dairy products, sardines, dark leafy vegetables, legumes and whole grains in your daily diet. Ensure an adequate intake of calcium, vitamin D, magnesium and other essential vitamins and minerals for bone health. 

• Limit alcohol intake 

  Excessive alcohol intake can negatively affect bone health. Limit alcohol intake to moderate levels or avoid it altogether. 

• Limit alcohol intake 

  Excessive alcohol intake can negatively affect bone health. Limit alcohol intake to moderate levels or avoid it altogether. 

• Avoid smoking

  Studies have shown that smoking reduces the blood supply to bones and other tissues in our body. Smoking also decreases the absorption of calcium from the diet. This will cause a decrease in bone density and an increased risk of fracture. 

Bone health is important at every stage of life. Maintaining healthy bones is a lifelong commitment. It is important to start adopting these strategies as part of a healthy lifestyle. Regular visits to your doctors and schedule regular check-ups are also important to assess and monitor your bone health, and to reduce the risk of any bone-related conditions. It is never too early to start prioritizing your health and build strong healthy bones. 

 

Reference

1. Berkheiser, K. (2022, October 28). 9 health benefits of Vitamin B12, based on science. Healthline. https://www.healthline.com/nutrition/vitamin-b12-benefits 
2. Groenendijk, I., van Delft, M., Versloot, P., van Loon, L. J. C., & de Groot, L. C. P. G. M. (2022). Impact of magnesium on bone health in older adults: A systematic review and meta-analysis. Bone, 154, 116233. https://doi.org/10.1016/j.bone.2021.116233