What Supplements Are Best For Bone and Joint Health
Bone and joint health is a very important aspect of our overall health and wellness. This importance is compounded especially as we age. Our bones, which serve as a foundation of our body, provide support and protection for all the vital organs. They also act as a storage for important minerals like calcium. On the other hand, our joints enable movement and allow us to perform everyday tasks. It is critical to keep our bones and joints strong and healthy to avoid destructive conditions such as osteoarthritis and arthritis.
How To Maintain Bone & Joint Health
Maintaining joint and bone health requires consistency, determination and a sense of responsibility. If you want healthy bones and joints, following can help:
- Balanced Diet
While you can ensure a healthy body with exercise and a balanced diet, there are circumstances where using joint support supplements becomes a necessity. Joint support supplements can provide necessary nutrients, vitamins and minerals for our joints. However, with numerous different supplements making similar claims it can be a little overwhelming to choose supplements that are effective.
What Are The Best Supplements For Bone And Joint Health
So, what makes a supplement best for bone and joint health? Supplements that perfectly compliment our diet and provide the necessary nutrients are the best among joint support supplements.
In this article, we will discuss the best supplements for bone and joint health and their roles in supporting these vital structures. The best supplements include calcium, vitamin D, magnesium, glucosamine, and omega-3 fatty acids. Moreover, we will also provide an overview of their recommended daily usage, benefits, precautions, and side effects. By educating ourselves about the best supplements for bone and joint health, we can make informed choices about supporting our bone and joint health effectively.
Role of Glucosamine in Bone and Joint Health
Glucosamine is a natural substance that is commonly used to support joint health. It is often taken as a supplement and has been shown to have a positive impact on the health of cartilage, the flexible tissue that cushions the joints.
Recommended Daily Allowance (RDA) of Glucosamine
Glucosamine supplements can be taken in the form glucosamine sulfate, glucosamine hydrochloride, or N-Acetyl glucosamine, of which glucosamine sulfate is considered the most effective form. The recommended dosage is 1,500–3,000 mg per day, which you can take at once or in multiple smaller doses.
Studies have shown that Crystalline Glucosamine Sulfate supplements can help to relieve joint pain, reduce inflammation, and slow down the progression of degenerative joint diseases. They may also improve joint flexibility and function.
Role of Calcium in Bone and Joint Health
Calcium is a vital mineral and one of the best supplement for joint and bone health, as it provides the foundation for strong bones. It is essential for building and maintaining bone mass, which can decline as we age, making our bones more fragile and susceptible to fractures. Additionally, calcium helps regulate muscle contractions, including those in our joints, reducing the risk of cramps and spasms.
Recommended Daily Allowance (RDA) of Calcium
The recommended daily allowance of calcium for adults is between 1,000 and 1,200 milligrams per day, with women over the age of 50 and men over the age of 70 requiring higher amounts. Calcium can be obtained through a balanced diet, including dairy products, leafy greens, nuts, and seeds, however, some people may require additional supplementation to meet their RDA.
Calcium Carbonate is the most common form of calcium supplement and is readily available in both prescription and over-the-counter options. It is best taken with a meal to improve absorption.
Calcium Citrate is another form of calcium supplement, which is also easily absorbed and does not require food to aid absorption.
Calcium Gluconate is a less common form of calcium supplement but is still effective in supporting bone health.
Role of Vitamin D in Bone and Joint Health
Vitamin D is one of the most essential bone and joint health supplements, as it is known to strengthen bones and teeth. This is due to the fact that vitamin D helps the body absorb calcium, which is crucial for building and maintaining strong bones.
Deficiency in vitamin D levels can lead to several conditions of the bones and joints which can cause pain, weakness and even featuring of the bones and joints.
Recommended Daily Allowance (RDA) of Vitamin D
The recommended daily allowance of vitamin D for adults is 600 to 800 international units (IU) per day, where most people are recommended 600 IU while people above 70 years of age are recommended the 800 IU dose. However, babies up to 1 year of age only require 400 IU per day.
Vitamin D Supplements
There are two main forms of vitamin D supplements:
Vitamin D3 (Cholecalciferol): Vitamin D3 is the form of vitamin D that the body produces when exposed to sunlight, and it is also found in animal-based foods
Vitamin D2 (Ergocalciferol): Vitamin D2 is found in plant-based foods and is often used in fortified foods and supplements.
Role of Magnesium in Bone and Joint Health
One of the most important minerals for our health, magnesium is present in our bones, teeth and intercellular spaces (space between cells). It is a necessary mineral that plays a vital role in maintaining strong bones and joints as it is required for the proper absorption and utilization of calcium, which we know is necessary for healthy joint function. On top of that, magnesium helps regulate the balance of calcium in the body, so it’s evident how important magnesium is for joint support.
Recommended Daily Allowance (RDA) of Magnesium
The recommended daily intake of magnesium, according to National Institutes of Health, is as follows:
Birth to 6 Months 30 mg
7-12 months 75 mg
4-8 years 130 mg
9-13 years 240 mg
14-18 years 410 mg (male), 360 mg (female)
19-30 years 400 mg (male), 310 mg (female)
31-50 + years 420 mg (male), 320 mg (female)
However, it is important to note that these levels are based on the minimum amount needed to maintain good health and may not reflect individual needs.
There are several forms of magnesium supplements available, including magnesium oxide, magnesium citrate, and magnesium glycinate. Magnesium oxide is the most common form and is often used to treat constipation, while magnesium citrate is easily absorbed and can help prevent kidney stones. Magnesium glycinate is a form of magnesium that is easily absorbed by the body and is considered to be gentler on the digestive system.
Omega-3 Fatty Acids
Role of Omega-3 Fatty Acids in Bone and Joint Health
Omega-3 fatty acids play a vital role in reducing inflammation and promoting joint health. These essential fatty acids can help reduce pain and swelling in individuals with conditions such as rheumatoid arthritis and osteoarthritis. In addition, omega-3 fatty acids have been shown to help improve bone density, thereby reducing the risk of osteoporosis.
Omega-3 Fatty Acid Supplements
Omega-3 fatty acid supplements can provide a convenient and effective way to increase our intake of these essential fatty acids. These supplements can help improve joint mobility, reduce pain and swelling, and support overall bone health. Omega-3 fatty acid supplements are also beneficial for reducing the risk of cardiovascular disease, improving mental health, and supporting cognitive function.
In conclusion, supplements play a crucial role in maintaining and improving bone and joint health. Calcium, vitamin D, magnesium, glucosamine, and omega-3 fatty acids are all important supplements to consider when looking to support these vital structures. It is important to understand the recommended daily allowances, benefits, precautions, and side effects of each supplement to make informed decisions about our health.
Before incorporating any supplements into your routine, it’s important to speak with a healthcare professional. This is because certain supplements may have adverse reactions with existing medications or health conditions. To ensure the health and strength of our bones and joints, a balanced diet, regular exercise, and proper supplementation are key. With these steps in place, we can maintain a high quality of life and continue to enjoy our daily activities.