5 Best Supplements For Bone Health

Bone health is increasingly important, especially as we age when fractures become more prevalent. Approximately ten million Americans over the age of 50 have osteoporosis, and another 34 million have low bone mass. Research indicates that there are several supplements, which are essential for healthy bones and preventative care. Although vital for overall health and wellness, bone health is often overlooked. We’re going to discuss the best vitamins and supplements for bone health to keep your body able and strong. 

Eating a healthy well-rounded diet is essential to derive critical vitamins and nutrients, essential for optimal bone health. Leafy greens, complex carbohydrates, lean proteins, and healthy fats can provide your body with nutrients such as vitamin D, K, folate, magnesium, and boron, to improve bone health and reduce the risk of osteoporosis. Supplementation with a high-quality Multivitamin will also provide key nutrients such as calcium, vitamin d, boron, magnesium and vitamin k to benefit bone health. Additionally healthy nutrition habits combined with weight training or a resistance training exercise program is also essential for the maintenance of bone health.

Calcium

Calcium makes up a significant portion of your bones and teeth and is the most abundant mineral in the human body. You need calcium to build and maintain strong bones. Your heart muscles and nerves, also need calcium to function properly. Drinking a glass of milk, can provide the calcium you need to benefit your bone health. Additionally leafy greens such as kale, broccoli, and soy are great sources of calcium.

Low calcium intake has been correlated with increased risk of hip fracture. Average dietary intake of calcium is less than 600g, therefore it is recommended to supplement 400-800mg per day.

It’s important to note, that although calcium is essential for bone health, it does have an upper limit. Higher levels of calcium have been associated with increased risks of kidney stones and myocardial infarction.

Vitamin D

Vitamin D is one of the best supplements for bone health. Vitamin D is a hormone like vitamin essential for calcium absorption and bone mineralization which contributes to overall bone density [R]. Studies have demonstrated that vitamin d supplementation can improve muscle strength which in turn contributes to a decrease in incidence of falls, one of the largest contributors to fracture incidence. Vitamin D also contributes to the maintenance of phosphorous levels in the blood, another crucial process for strong and healthy bones. 

Vitamin D does not occur naturally in many foods. Vitamin D is best obtained when synthesized directly through the skin from sunlight. However, not everyone resides in a place with constant sun light exposure, and nearly half of the world population is vitamin d deficient. Therefore, supplementation is recommended. Vitamin D is a fat-soluble vitamin, therefore it’s best when paired with a fat, to enable optimal absorption and calcium uptake. Swolverine’s Vitamin D3 contains 10,000 IUS suspended in olive oil for optimal absorption and potency. 

RELATED ARTICLE Vitamin D Deficiency: 7 Signs And Symptoms Of Vitamin D Deficiency

Calcium and Vitamin D are both fundamental nutrients in protecting the skeleton system. Each nutrient is necessary for the full expression and effect of the other, and where their actions are independent of one another, their effects are complementary [R].

Magnesium

As we age, your bones progressively lose density and become frail. Studies have shown that greater intakes of magnesium can increase bone density through conserving skeletal muscle mass, which helps prevent bone frailty and age-related diseases such as sarcopenia and osteoporosis [R]. Taking a high-quality magnesium supplement, that has 100% of your recommended daily intake, is crucial for preventing bone frailty and potential fractures. Swolverine’s ZMT contains 422mg of Magnesium Glycinate, 100% the daily value.

Boron

Boron is an increasingly recognized element that has several benefits for bone health. Boron stabilizes and extends the half-life of vitamin D and estrogen. Studies have shown that boron supplementation is positively correlated with better bone health and bone mineralization [R]. On average Americans consume less than 1mg of boron per day. Foods such as prunes, dried apricots, and avocados provide an additional 3-4mg of boron per serving.  

Vitamin K

Vitamin K is a crucial nutrient essential for optimal bone health, and other biological functions such as properly blood clotting. Research has shown a correlation between vitamin K deficiency, osteoporosis, and a higher risk of bone fractures [R]. If you need more vitamin K in your diet, think Kale. Kale is one of the best sources of Vitamin K with over 800% of your daily value in a 100g serving

RELATED ARTICLE  5 Amazing Kale Benefits

Best Supplements For Bone Health: Takeaway

Healthy nutrition habits combined with a resistance training program are fundamental to maintain optimal bone health. Making smarter and healthier choices when it comes to your nutrition, will help provide vital key vitamins and minerals to build stronger, healthier bones, as well as improve lifestyle factors. Supplementing with a Multivitamin can help you maintain adequate bone health on the not so perfect days, replenishing your body with key vitamins and nutrients to live healthy and live happy.


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References

Heaney RP. Bone health. Am J Clin Nutr. 2007 Jan;85(1):300S-303S. doi: 10.1093/ajcn/85.1.300S. PMID: 17209214.

U.S. Department of Health and Human Services. Bone Health and Osteoporosis: A Report of the Surgeon General. Rockville, MD: U.S. Department of Health and Human Services, Office of the Surgeon General. 2004. [Ref list]

Review Dietary calcium and mineral/vitamin supplementation: a controversial problem.Celotti F, Bignamini AJ Int Med Res. 1999 Jan-Feb; 27(1):1-14. [PubMed] [Ref list]

Review Calcium supplements with or without vitamin D and risk of cardiovascular events: reanalysis of the Women's Health Initiative limited access dataset and meta-analysis. Bolland MJ, Grey A, Avenell A, Gamble GD, Reid IRBMJ. 2011 Apr 19; 342():d2040. [PubMed] [Ref list]

Laird E, Ward M, McSorley E, Strain JJ, Wallace J. Vitamin D and bone health: potential mechanisms. Nutrients. 2010 Jul;2(7):693-724. doi: 10.3390/nu2070693. Epub 2010 Jul 5. PMID: 22254049; PMCID: PMC3257679.

Dietary reference intakes: vitamin A, vitamin K, arsenic, boron, chromium, copper, iodine, iron, manganese, molybdenum, nickel, silicon, vanadium, and zinc.Trumbo P, Yates AA, Schlicker S, Poos M

J Am Diet Assoc. 2001 Mar; 101(3):294-301. [PubMed] [Ref list]

Rondanelli M, Faliva MA, Peroni G, Infantino V, Gasparri C, Iannello G, Perna S, Riva A, Petrangolini G, Tartara A. Pivotal role of boron supplementation on bone health: A narrative review. J Trace Elem Med Biol. 2020 Dec;62:126577. doi: 10.1016/j.jtemb.2020.126577. Epub 2020 Jun 6. PMID: 32540741.

Hamidi MS, Gajic-Veljanoski O, Cheung AM. Vitamin K and bone health. J Clin Densitom. 2013 Oct-Dec;16(4):409-13. doi: 10.1016/j.jocd.2013.08.017. Epub 2013 Oct 3. PMID: 24090644.

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