Supplementing Your Way to Stronger Bones: Tips for a Comprehensive Approach

Why does bone health matter?

Strong bones keep us up right, allow us to move, protect vital organs and store nutrients and minerals that keep us alive. This is why bone health is important for everyone, regardless of age.

People who don’t have strong healthy bones are at greater risk of breakage and fractures, as well as developing conditions like rickets and osteoporosis, all of which can lead to limited mobility.

A lot of people think that because older people are more likely to develop these conditions, they don’t need to worry about keeping their bones strong and healthy until they are older themselves. This isn’t true.

It’s just as important that young people look after their bone health. This is because, during childhood and adolescence bone tissue is constantly growing, this can continue up until the age of 20. However, as we get older, we start to lose bone mass. Therefore, the earlier you start looking after your bones the better.

Conditions related to poor bone health:

Rickets & Osteomalacia

Rickets is a condition that can develop in children that affects bone development. It can cause pain, poor growth and soft, weak bones that can become deformed.

Adults can experience a similar condition known as Osteomalacia. Both conditions are caused by a lack of Vitamin D or calcium.

Osteoporosis 

Osteoporosis is a condition that weakens bones making them fragile and more susceptible to breaks and fractures. The condition develops slowly over several years and is usually only diagnosed due to a break caused by a fall.

Osteoporosis is caused by a rapid loss of bone mass. Losing bone mass is a normal part of aging however for some people this will happen faster than others.

Some people are at a higher risk of developing Osteoporosis, including those who:

• Take high-dose steroid medication for a prolonged period.
• Those with family history of the condition.
• Have a low BMI.
• Drink & smoke heavily.
• Don’t exercise.
• Have or have had an eating disorder.

How to Look After Bone Health: Key Nutrients

Exercising regularly and maintaining a healthy and balanced diet is the best way to build healthy bones from an early age.

You should be able to get the key nutrients you need from your food. However, for some people it may be necessary to take supplements.

The two most important nutrients for bone health are Calcium & Vitamin D, both of which can be taken in supplement form.

Calcium:

Calcium is a mineral needed to build strong bones and teeth, on average, adults need around 700mg of calcium a day.

Calcium is a fundamental mineral for building and maintaining bone density and is a key component of bone tissue.

If we don’t have enough calcium in our diet then it is taken from the bones which overtime causes the bones to grow weaker.

Good sources of Calcium are:

• Dairy- Milk, cheese, etc.
• Leafy green vegetables- broccoli, cabbage, okra, not spinach.
• Soya beans & tofu.
• Plant based milks with added calcium- soya milk, oat milk, etc.
• Nuts
• Bread- anything made with fortified flour.

Vitamin D:

It is recommended that adults need around 10 micrograms of Vitamin D every day. This can be difficult in the winter months in places like the UK as most of our Vitamin D comes from exposure to sunlight rather than diet.

There are some foods that contain Vitamin D but this is usually only in very small amounts.

• Oily fish
• Egg yolks
• Fortified cereals

The most efficient way to take Vitamin D is usually by taking a daily vitamin supplement like the Zooki Vitamin D.

Other nutrients for Bone Health:

Collagen: Vital for building strong and flexible bones. 

Phosphorous: Works with calcium to build and maintain bone structure.

Magnesium: Involved in bone formation and helps regulate calcium levels.

Vitamin K: Plays a role in bone mineralization by helping with synthesis of proteins to regulate bone metabolism.

Vitamin C: Plays a role in collagen synthesis and aids the absorption of Iron from plant-bases food.

Vitamin A: Supports maintenance and growth of bones.

Zinc: Essential for bone formation, helps regulate cell activity.

B Vitamins (B6, B12, Folate): Contribute to bone health by regulating amino acid levels.

Fluoride: Essential to development and maintenance of healthy bones and teeth, helps strengthen bone structure.

All these nutrients work together to maintain bone health.

Exercise:

As well as maintaining a healthy balanced diet containing the key nutrients (Vitamin D & Calcium), staying physically active and exercising also helps keep bones strong and healthy. This is because bones are living tissue, and just like muscles they need to be used to build strength.

Regular exercise also helps maintain muscle strength which supports the bones and reduces risk of injury from falls.

Some of the best types of exercise for maintaining healthy bones are:

Weight-bearing exercises: These produce force on the bones and make them work harder.

• Brisk Walking
• Jogging/running
• Tennis, badminton, other racket sports.
• Stair climbing
• Dancing

Resistance training exercises (weight lifting): These add resistance to movement to make the muscles work harder. These strengthen both muscles and bones.

• Weight Machines
• Free Weights
• Resistance Bands 
• Push ups/pull ups (using own body weight)

Balance Training: Especially important for older people, improving balance can help prevent falls.

• Tai Chi
• Step-ups
• Lunges
• Yoga