Osteoporosis is a chronic illness that impairs bone density and quality, increasing the risk of fractures and lowering the quality of life.
Bone is continually being broken down and regenerated in a cycle. This is known as bone remodeling, and it needs a sufficient supply of particular nutrients.
Consequently, some people may question whether some dietary supplements might help prevent and manage the condition in addition to a balanced diet.
Yes, it can. Here is a list of the six best bone health supplement according to science.
1. Vitamin-D
Bone health necessitates the use of vitamin D. It helps control bone turnover. In addition, it plays a critical function in calcium absorption. Unfortunately, there are very few dietary sources of Vitamin D; that’s why most individuals get their vitamin D through sunshine.
Getting enough vitamin D from sunshine exposure, on the other hand, might be challenging in the winter and for individuals who spend most of their time inside. But, according to the study, a daily intake of 400–800 IU of vitamin D may be sufficient to prevent the incidence of bone fractures and maintain adequate blood levels.
2. Magnesium
Magnesium is a vital element that plays a role in over 300 bodily functions. It’s also crucial for bone health since bone tissue contains around 60% of this mineral. For persons aged 19 to 30, the RDI for magnesium is 310–320 mg per day, while for those aged 31 and over, it is 400–420 mg per day. During pregnancy and nursing, needs are somewhat higher.
If you’re worried about reaching your magnesium needs via food alone, talk to your doctor about getting specific magnesium supplement recommendations. Besides, you can check the bone health supplement reviews.
3. Boron
Boron is essential for bone formation and preservation. In addition, it impacts the absorption of other bone-building minerals, including calcium, magnesium, and vitamin D.
There is currently no established boron RDI. Nonetheless, recent evidence suggests that taking 1–3 mg of boron per day may be advantageous.
4. Vitamin-K
Vitamin K is necessary for maintaining bone health and preventing bone deterioration. Vitamin K deficiency has been linked to a higher risk of bone fractures and lower bone density.
It’s crucial to keep in mind that vitamin K may interact with various drugs, including blood thinners such as warfarin. As a consequence, it’s critical to consult with your doctor before taking vitamin K pills.
5. Isoflavones
Isoflavones, also known as phytoestrogens, are a kind of antioxidant. Soy isoflavones, according to research, may help prevent calcium loss from the bones and slow the pace of bone turnover.
According to research, an individual can take 40-110 mg of soy isoflavones per day (for at least a year!) to help prevent bone loss.
6. Calcium
Calcium is an essential component of bone tissue since it helps to maintain bone strength and shape. In fact, your skeleton stores almost 99% of the calcium in your body.
Calcium’s current RDI varies from 700 to 1200 mg per day, with higher requirements throughout particular life phases, such as infancy and adolescence, pregnancy and breastfeeding, women over 50, and all people aged 70 and above.
