Vitamins for bone health and weak bones include: Vitamin D3, K2, Calcium, and Magnesium.
Bone health is something many people don’t take seriously until they are diagnosed with osteoporosis. Sad but true! Your bone health starts with building strong bones while you are a teenager and young adult. In fact, most people reach a peak bone strength by the age of twenty five. Then, it starts to decline gradually and more drastically after women go through menopause. Weak bones in older men and women can lead to fractures and poor quality of life. Therefore, it is vital to take good care of your bone health throughout your life.
Vitamins For Bone Health
Vitamins and minerals play an important role in the health of the bones. Bones go through a period of bone resorption followed by a period of bone formation. Each phase lasts a few months. Vitamin D3, K2, Magnesium and Calcium are important nutrients for bone formation. If you don’t have an adequate supply of these dietary supplements for the bones, your bone formation will be inadequate, which often leads to osteoporosis over a period of time.
Therefore, consider the following vitamins if you want to keep your bones strong. These vitamins are even more important if you have already developed osteopenia or osteoporosis.
1. Vitamin D3 with K2
Vitamin D3 plays a key role in absorbing calcium and phosphorus from your food. Both calcium and phosphorus are the building blocks of your bones. If you are low in vitamin D, you do not absorb calcium and phosphorus adequately. Consequently, your bones get weak. In addition, Vitamin D3 along with Vitamin K2 acts directly on the bones to keep them strong.
In general, people need 5000 IU of Vitamin D3 and 100-200 MCG of Vitamin K2 to support their bone health.
Calcium and phosphorus are the essential minerals for your bone health. In fact, these are the building blocks of the bones. How much calcium? The usual recommended dose of calcium and phosphorus is 1200 mg per day. However, this dose comes from the era when we did not know much about Vitamin D and most people were low in vitamin D for a number of reasons. When you have a good level of Vitamin D (more than 50 ng/ml or 125 nmol/L), you need only 600 mg of calcium and phosphorus, as Vitamin D helps with the absorption of calcium and phosphorus in your intestines.
Another dietary supplement that is essential for your bone health is Magnesium. Unfortunately, most people are low in Magnesium for a variety of reasons. Stress, western diet, and alcohol consumption are three major reasons for the pandemic of Magnesium deficiency.
Magnesium supplements comes in various forms. Many of these supplements don’t have good absorption and/or tend to cause loose stools. Magnesium Glycinate is one of the few types that has a high absorption rate from your intestines. In addition, it usually does not cause loose stools.
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