Bone Health

Ways To Build and Maintain Strong Bones

Bones are the framework of the human body. They are made up of tissue that undergoes a constant, cyclical process of building, degradation, and rebuilding. Consuming a highly nutritious diet plays a vital role in developing and maintaining bone structures (1). Feed your body a healthy diet that includes leafy greens, protein, and calcium-rich foods (2).

Taking vitamin D supplements is another way to maintain calcium levels in the body, and doing so can help you develop strong bones (3). Additionally, vitamin K may also help promote healthy bone structure (4). To enjoy a bone-healthy lifestyle, limit drinking and smoking. Toxins hinder the body’s ability to absorb calcium, contributing to lower bone density, which can mean weaker bones (5).

Bone Health Information & Research

Q.1 What are the best vitamins for bone health?

Bone health is best supported by a combination of nutrients. Specifically, calcium, boron, vitamin D and vitamin K together work to ensure maximum nutrient absorption within the body.

Vitamin D helps regulate calcium levels, and vitamin K helps support a particular protein type that is responsible for healthy bone structure. Meanwhile, boron can help extend the half life of vitamin D within the body.

Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The statements and/ or product(s) described in this article are not intended to diagnose, treat, cure, mitigate, or prevent any disease, illness, or health condition. It is advisable to consult your healthcare provider before making any changes to your lifestyle, diet or dietary supplement program.

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  • Bonjour, Jean-Philippe. "Dietary protein: an essential nutrient for bone health." Journal of the American College of Nutrition 24.sup6 (2005): 526S-536S. https://pubmed.ncbi.nlm.nih.gov/16373952/
  • Omidvar, Nasrin, et al. "Calcium intake, major dietary sources and bone health indicators in Iranian primary school children." Iranian journal of pediatrics 25.1 (2015). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4505966/
  • Khazai, Natasha, Suzanne E. Judd, and Vin Tangpricha. "Calcium and vitamin D: skeletal and extraskeletal health." Current rheumatology reports 10.2 (2008): 110-117. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2669834/
  • Rodríguez-Olleros Rodríguez, Celia, and Manuel Díaz Curiel. "Vitamin K and bone health: a review on the effects of vitamin K deficiency and supplementation and the effect of non-vitamin K antagonist oral anticoagulants on different bone parameters." Journal of osteoporosis 2019 (2019). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6955144/#:~:text=Although%20known%20for%20its%20importance,markers%2C%20and%20regulating%20bone%20reabsorption.
  • Sampson, H. Wayne. "Alcohol and other factors affecting osteoporosis risk in women." Alcohol Research & Health 26.4 (2002): 292. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6676684/