Bone health is a vital component of overall wellness. As we age, our bones become more fragile, which can lead to osteoporosis, fractures, and other bone-related conditions.

While a healthy diet and regular exercise are crucial for maintaining strong bones, sometimes we need a little extra help. Here, we explore the ultimate supplement combination to fortify your bones and improve your overall bone health.

Calcium and Vitamin D

Calcium is the most well-known mineral necessary for bone health. It is the main component of bone, making up around 99% of the body’s calcium stores. However, calcium can only do its job with the help of vitamin D.

Vitamin D is essential for the absorption of calcium in the body, as well as for maintaining appropriate levels of calcium in the blood.

While it is possible to receive adequate calcium and vitamin D from food sources, many people require supplementation to meet their daily requirements.

The recommended daily intake of calcium for adults is 1000-1200 mg per day, while the recommended daily dose of vitamin D is 600-800 IU per day. It is important to note that vitamin D supplements are often combined with calcium supplements to ensure optimal absorption and utilisation by the body.

Magnesium

Magnesium is another mineral crucial for bone health. It is necessary for the absorption and metabolism of calcium, as well as the production of vitamin D in the body. Magnesium works together with calcium to support bone formation and strength.

Research has found that magnesium supplementation can improve bone density in both men and women.

The recommended daily intake of magnesium for adults is 310-420 mg per day. Some forms of magnesium supplements are better absorbed than others, so it is important to choose a high-quality magnesium supplement that is easily utilised by the body.

Vitamin K

Vitamin K is another vitamin critical for bone health. It works by activating proteins in the body involved in bone mineralisation.

There are two main forms of vitamin K: vitamin K1, found in leafy greens and other vegetables, and vitamin K2, found in animal products and fermented foods. Research has found that vitamin K2 is specifically important for bone health, while vitamin K1 is more involved in blood clotting.

The recommended daily intake of vitamin K for adults is 90-120 mcg per day. While vitamin K1 can be found in a variety of foods, vitamin K2 is more challenging to obtain through diet alone.

Supplementation with vitamin K2 may be beneficial for those looking to improve their bone health.

Boron

Boron is a trace mineral that has been shown to play a critical role in bone health. It works by supporting the maintenance and formation of strong bones, as well as improving calcium and magnesium utilisation in the body.

Boron has also been found to decrease the excretion of calcium and magnesium, leading to increased availability for bone formation.

The recommended daily intake of boron for adults is 1-3 mg per day.

Boron can be found in a variety of foods, including fruits, vegetables, and nuts, but supplementation may be necessary for individuals not meeting their daily requirements through diet alone.

Copper

Copper is a mineral that is necessary for many functions within the body, including bone health. It is required for the production of collagen, a protein found in bone tissue that provides strength and flexibility to bones.

Copper deficiency has been linked to decreased bone density and an increased risk of fractures.

The recommended daily intake of copper for adults is 900 mcg per day. Copper can be found in a variety of foods, including shellfish, nuts, and seeds.

However, supplementation may be necessary for individuals not meeting their daily requirements through diet alone.

Zinc

Zinc is a mineral that is essential for many processes in the body, including bone health. It is required for the synthesis of collagen, as well as for bone formation and remodelling.

Zinc deficiency has been linked to decreased bone density and an increased risk of fractures.

The recommended daily intake of zinc for adults is 8-11 mg per day. Zinc can be found in a variety of foods, including meat, seafood, and nuts.

However, supplementation may be necessary for individuals not meeting their daily requirements through diet alone.

Bonus: Vitamin C

While vitamin C is not directly involved in bone health, it plays an important role in the production of collagen. Collagen is a protein found in bone tissue that provides strength and flexibility to bones.

Vitamin C is also necessary for the absorption of iron, another mineral necessary for bone health.

The recommended daily intake of vitamin C for adults is 75-90 mg per day. Vitamin C can be found in a variety of foods, including citrus fruits, berries, and peppers.

However, supplementation may be necessary for individuals not meeting their daily requirements through diet alone.

Conclusion

By combining the above supplements, you can fortify your bones and improve your overall bone health. However, it is important to note that supplements should not be relied upon as a first-line defence against bone-related conditions.

A healthy diet, regular exercise, and lifestyle changes can go a long way in promoting strong and healthy bones.