Discover the hidden powers of nature’s best-kept secrets for bone and joint health.
Dive into this comprehensive guide.
Calcium: The cornerstone of bone health
Calcium is necessary for building and maintaining strong and healthy bones. More than 99% of the body’s calcium is stored in the teeth and bones. It is also necessary for other body functions, such as releasing hormones and regulating muscle contraction and expansion.
When calcium intake is insufficient, the body begins to remove it from the bones and teeth to perform other functions, ultimately leading to weakening of the bones.
Diet does not always ensure adequate intake. Supplements could be an option for people who don’t eat enough calcium-rich foods.
Women lose bone mass after menopause due to a decline in estrogen. A number of studies have found that older and postmenopausal women who consume calcium have less loss of bone mineral density. This positive effect was stronger in people who had low dietary calcium intake and also in the first two years of supplementation.
Vitamin D: The role of the sunshine vitamin in bone integrity
Vitamin D is an important nutrient for maintaining healthy bones. Vitamin D improves the absorption of calcium and helps maintain the balance between calcium and bones.
Vitamin D supplementation has been shown to be helpful for osteoporosis patients. Osteoporosis reduces bone density and a patient is prone to fractures. One of the most significant causes of osteoporosis is vitamin D deficiency.
One study examined the effects of vitamin D supplementation in 400 osteoporosis patients. The patients with vitamin D deficiency were given vitamin D for 8 weeks. The prevalence of osteoporosis was significantly lower in the supplementation group compared to the control group.
Supplementing with a combination of calcium and vitamin D has been shown to reduce the risk of fractures.
Vitamin K: The unsung hero
A review of 10 randomized controlled trials involving 1,346 participants found that a combination of vitamin K and calcium had a positive effect on lumbar bone mineral density.
Magnesium: The Hidden Key to Bone Density
About 60% of the body’s magnesium is found in the bones, which decreases with age.
Research has found that magnesium supplementation increases bone mineral density in osteoporosis patients and suppresses bone turnover in postmenopausal osteoporotic women.
A large study of postmenopausal women found that participants with lower daily magnesium intake had lower total body and hip bone mineral density.
Glucosamine and Chondroitin: Nature’s cushioning agents
Glucosamine and chondroitin are natural components of cartilage, the cushioning tissue that protects joints and bones.
Although some research has found no benefits of glucosamine on osteoarthritis pain or function, one study found a 36 percent reduction in NSAID use when supplementing with glucosamine.
Another study of 407 overweight women between the ages of 50 and 60 found that glucosamine supplementation significantly reduced the risk of knee osteoarthritis compared to a placebo.
In a study of 604 patients with knee osteoarthritis, 6 months of chondroitin sulfate supplementation was found to be as effective as an NSAID in reducing pain and improving function.
A review of 43 studies involving 4,962 osteoarthritis patients found that chondroitin alone or supplemented with glucosamine resulted in significantly lower osteoarthritis pain scores and improved joint mobility or function compared to a placebo.
A study also found that a combination of glucosamine hydrochloride and chondroitin sulfate was effective in reducing the pain, stiffness, and swelling of osteoarthritis in the knee compared to 200 NSAIDs.
Picture of Dr. Manuel Gonzalez Reyes from Pixabay
