Top 6 Nutrients for Strong and Healthy Bones

Bones have nutrient requirements that are essential to governing healthy and properly functioning bones. Like a house, bones need enough construction materials for a healthy, strong structure. These are the nutrients that are vital to constructing healthy bone:

1. Calcium – It probably comes as no surprise to see calcium at the top of this list. Since 99 percent of the stored calcium in your body can be found in bones and teeth, it makes sense to consume adequate amounts of calcium to maintain bone density and strength. The RDA for calcium is 1,200 mg per day.

Supplementation can be very helpful in making sure you get enough calcium each day. However, quality of calcium supplements makes a big difference. The idea that cheap calcium carbonate supplements will help build strong bones is simply not the case. Be sure to choose highly absorbable forms of calcium like microcrystalline hydroxyapatite (MCHC) and coral calcium.

2. Magnesium – Magnesium and calcium work together. This is problematic for bones since magnesium is one of the most common nutrient deficiencies in Americans. You need enough magnesium to absorb and utilize calcium. Inadequate magnesium results in low levels of absorbed calcium and can result in bones that begin to weaken. Look for Magnesium in chelated forms like magnesium glycinate for the best absorption.

3. Vitamin D3 – Vitamin D is essential for the absorption and the depositing of calcium in the bones. Unfortunately, there are very few natural sources of vitamin D in our food supply. We can get vitamin D from the sun, but modern-day sun paranoia has made getting our daily dose of the sunshine vitamin difficult. Experts recommend supplementing, but with far more than the RDA. Especially in Northern climates during the winter months, consider supplementing with 1,000-5,000 IU per day.

4. Vitamin K – Vitamin K has been shown to have a positive impact on bone strength, especially when taken with calcium and vitamin D. Vitamin K activates osteocalcin, which enables calcium incorporation into the proper three-dimensional structure of bone. Dietary vitamin K is primarily found in leafy greens and fermented foods, but it’s also made by healthy gut flora. Supplemental vitamin K is a good option for people with traditional western diets lacking in these foods and laden with antibiotics, preservatives, and pesticides.

5. Protein – Bones are primarily made up of a matrix of collagen, which requires adequate protein to maintain. Vegans, vegetarians, and the elderly should consider supplementing their diets with a high quality protein powder. Whey protein is an easily digested complete protein which can be used as a filling breakfast smoothie or post-workout shake.

6. Hyaluronic Acid – The collagen matrix that gives bones strength has minerals like calcium and magnesium attached, which make bones stiff. The minerals are attached to the collagen matrix by sugar molecules called glycoaminoglycans (GAGs). The most important GAG is hyaluronic acid. Hyaluronic acid is used to make building blocks for all types of body structure including skin, cartilage, collagen and bone. Beware of cheap sodium hyaluronate which contributes to your sodium intake and isn't as absorbable as the low molecular weight hyaluronic acid from rooster comb.

Building and maintaining strong and healthy bones requires a healthy diet, adequate weight bearing exercise, healthy gut flora, many cofactor nutrients, the six essential bone building nutrients mentioned above, plus more. Wellness Resources formulates Daily Bone Xcel and Daily Builder to provide your bones with the essential building blocks and cofactors they need to maintain strength. Bone and Joint Helper offers additional bone support with boswellia, vitamin K2, extra vitamin D3 and more. Don’t wait for a fall or a break to start rebuilding your bones. Keep your bones strong for life!