What Supplements Are Best For Bone and Joint Health?

Discover the hidden powers of nature's best secrets for healthy bones and joints.
Dive into this comprehensive guide.
Calcium: The cornerstone of bone health
Calcium is essential for building and maintaining strong, healthy bones. More than 99% of the calcium in the body is stored in the teeth and bones. It is also required for other body functions such as releasing hormones and regulating the way muscles contract and expand.
If calcium intake is insufficient, the body will start taking it from the bones and teeth to perform other functions, which ultimately leads to weakening of the bones.
The diet does not always provide a sufficient amount. Supplements can be an option for those individuals who do not eat enough calcium-rich foods.
Women lose bone mass after menopause due to decreased estrogen. A number of studies have found that elderly and postmenopausal women who take calcium supplements have less loss in bone mineral density. This positive effect was strongest in individuals with a low dietary calcium intake and also during the first two years of taking the supplement.
Vitamin D: The role of the sunshine vitamin in bone health
Vitamin D is an important nutrient for maintaining healthy bones. Vitamin D enhances calcium absorption and helps maintain the balance between calcium and bones.
Vitamin D supplements have been found to be beneficial for osteoporosis patients. Osteoporosis leads to low bone density, making the patient vulnerable to fractures. One of the most important causes of osteoporosis is vitamin D deficiency.
A study looked at the effect of taking vitamin D supplements on 400 osteoporosis patients. Patients with vitamin D deficiency were provided with vitamin D for 8 weeks. The prevalence of osteoporosis in the supplement group was significantly lower compared to the control group.
Taking calcium and vitamin D supplements has been shown to be beneficial in reducing the risk of fractures.
Vitamin K: the unsung hero
A review of ten randomized studies including 1,346 participants found that the combination of vitamin K and calcium has a positive effect on lumbar bone mineral density.
Magnesium: the hidden key to bone density
About 60% of the magnesium in the body is found in the bones, and it decreases with age.
Research has found that magnesium supplements increase bone mineral density in patients with osteoporosis and inhibit bone turnover in postmenopausal women with osteoporosis.
A large study in postmenopausal women found that participants who consumed less magnesium daily had lower whole-body and total hip bone mineral density.
Glucosamine and Chondroitin: Nature's cushioning agents
Glucosamine and chondroitin are natural components of cartilage, the tissue that protects joints and bones.
Although some research has found no benefits of glucosamine on osteoarthritis pain or function, one study found a 36% reduction in NSAID use when taking glucosamine supplements.
Another study in 407 overweight women ages 50 to 60 found that taking glucosamine supplements significantly reduced the risk of knee osteoarthritis compared to a placebo.
In a study of 604 patients with knee osteoarthritis, taking chondroitin sulfate supplements for 6 months was as effective as NSAIDs in reducing pain and improving function.
A review of 43 studies including 4,962 osteoarthritis patients found that taking chondroitin alone or with glucosamine resulted in a significant reduction in osteoarthritis pain scores and improved joint movement or function compared to placebo.
A study also found that a combination of glucosamine hydrochloride and chondroitin sulfate effectively reduced knee osteoarthritis pain, stiffness, and swelling compared to 200 other NSAIDs.
Photo by Dr. Manuel Gonzalez Reyes from Pixabay