Key Nutrients for Bone and Joint Health
There are several important nutrients that can help keep bones and joints healthy as we get older. Calcium, vitamin D, and magnesium top the list for bone health, while glucosamine, chondroitin, and MSM are commonly used to support joint function. Let's take a closer look at each:
Calcium
A mineral building block for strong bones and teeth, calcium is one of the most important nutrients for Bone And Joint Health. Our bodies need calcium for the formation and maintenance of bone mass. Getting adequate calcium from foods or supplements is essential, especially as we age and bone loss increases. Good dietary sources of calcium include dairy products, dark leafy greens, fish with bones, and calcium-fortified foods and beverages. Most adults need 1000-1200mg of calcium per day.
Vitamin D as Bone and Joint Health Ingredient
Our bodies need vitamin D to effectively absorb and utilize calcium. Vitamin D also plays many other roles including immune and neuromuscular function. Unfortunately, as we age our skin becomes less efficient at making vitamin D from sunshine. Many older adults are deficient and may need up to 800-1000IU of supplemental vitamin D daily to support bone and overall health. Food sources include fatty fish, eggs and fortified foods.
Magnesium:
This mineral works with calcium and vitamin D to build and maintain strong bones. Magnesium helps regulate calcium levels in the blood and supports bone mineralization. Magnesium also aids nerve and muscle function. Deficiency is common, especially in those over 50. Good plant-based sources are green leafy vegetables, nuts, seeds and legumes. The RDA for adults is 310-420mg daily, which may require a supplement.
Glucosamine and Chondroitin: Essential Bone and Joint Health Ingredient
These natural compounds are building blocks of cartilage, the flexible tissue that cushions bones in joints. As we age, cartilage can thin, leading to discomfort. Supplementing with glucosamine and chondroitin sulfate may help support joint structure and ease occasional joint stiffness or pain. Studies show benefits for knee osteoarthritis. The usual therapeutic dose is 1500mg of glucosamine and 1200mg of chondroitin daily.
MSM
Methylsulfonylmethane or MSM is an organic form of sulfate some call a "nutrient for healthy connective tissue." Animal and test tube research indicates that MSM supports joint structure, reduces inflammation and assists cartilage synthesis. Doses of 1000-1500mg daily are often used to promote joint comfort. MSM is generally well-tolerated with minimal side effects reported.
Additional Bone-Supporting Nutrients
A healthful diet should provide the nutrients discussed above and others important to bone metabolism. Boron, copper, manganese and zinc all play a role. Boron may aid calcium absorption and retention, while copper supports collagen formation. Manganese aids production of connective tissue. Zinc is integral to immune function and tissue repair. Supplements are rarely needed if eating a balanced diet with an emphasis on whole foods.
Specific Bone and Joint Health Ingredient
Beyond nutrients, certain herbs are used traditionally and in supplements to support bone and joint structure and function. Let's review two popular ones:
Horsetail
This herb has silica, which some claim helps bone matrix formation. Horsetail may aid calcium absorption and deposition in bone. It has antioxidants and anti-aging compounds too. Doses are usually 100-300mg daily of a standardized horsetail extract. More research is still needed to verify bone benefits but it's generally safe in recommended amounts.
Black Cohosh
This herb's active compounds behave similarly to estrogen in the body according to traditional uses. Black cohosh may help alleviate menopause bone loss. Several human trials show it reduces bone turnover but more high quality studies are still required. Doses are usually 20-40mg daily standardized to triterpene glycosides from a reputable manufacturer. Follow package directions.
Exercise, Lifestyle Factors and Bone Density Testing
While proper nutrition is important for bone health, lack of weight-bearing exercise is a major risk factor for osteoporosis in seniors. Weight training and activities like walking put stress on bones and help them maintain density. Smoking, excessive alcohol, sedentary living and low vitamin D levels also raise risk. Talk to your healthcare provider about bone density testing if you are at higher risk due to family history, fracture history or other conditions. Finding and addressing losses early could help prevent future breaks.
In summary, keeping bones and joints healthy requires supplying the body with critical structural nutrients through diet and supplements when needed. Consult an integrated healthcare practitioner to determine your individual needs and risk factors. A whole food diet rich in bone and joint health ingredient, regular exercise and a healthy lifestyle provide the best foundation for mobility as you age. Focusing on self-care from the inside out makes a real difference.
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