Types of Vitamins and Supplements for Better Bone Health

Ensuring strong, healthy bones is important not only to avoid injury but also to retain an active lifestyle even in your old age. While exercise and a healthy diet is crucial to keeping your body fit and reliable for a long time to come, there are times when you’ll need to boost the chances of better health. For example, it is recommended that you take some natural supplements to promote better bone health in your body. Below, you’ll find some of the more commonly used vitamins and minerals that promote excellent bone growth and structure within the human body.

Photo Credit: www.wellesse.com
Photo Credit: www.wellesse.com


While this one should be a no brainer, there is more to just calcium than taking a lot and then waiting for it to strengthen your bones. Yes, this is the major player when it comes to better bone health and, yes, taking some daily calcium supplements will be a good thing. It is important to delve a little into these health products though, and figure out how you can make them work for you in the best possible manner.

First, you’ll need to think about the recommended daily intake (RDI) for this substance. Most of us don’t consume enough anyway, plus taking too much also has its drawbacks. To help you, here is what you should take daily depending on how old you are:

• 200 mg (0 – 6 months)
• 260 mg (7 – 12 months)
• 700 mg (1 – 3 years)
• 1,000 mg (4 – 8 years)
• 1,300 mg (9 – 18 years)
• 1,000 mg (19 – 70 years for males, 19 – 50 years for females)
• 1,200 mg (71+ years for males, 51+ years for females)

As you can see, the amount you need to take depends on your age. The body doesn’t produce calcium on its own, so you need to intake the right amount to provide your bones with what they require. Young kids need more to support their growing bodies and older women need a boost in calcium to help get through menopause in an easier fashion.

Vitamin D

Another essential supplement for good bone health is vitamin D as it plays an important role in the absorption of calcium within the body. Fortunately, reputable stores stock a wide range of vitamin D supplements for added physical benefits. Some even sell substances that combine calcium and vitamin D to provide an added boost.

As mentioned previously, vitamin D acts as a catalyst for the absorption of calcium in the body. It primarily focuses on the kidneys and intestines where this vital material is taken out of the food you consume and sent to the bones where it’s needed most. Without vitamin D, the calcium would just be passed out of your system, sent straight to the toilet. This is why you can drink litres of milk each day and still have a calcium deficiency in your body; you don’t have enough vitamin D to help absorb it.

Our bodies naturally get vitamin D from the sun, and around 10 or 15 minutes outdoors will give you the amount you need. As our bodies get older though, they don’t absorb as much as is necessary. This means that you might have to rely on store-bought dietary supplements to boost your chances of better bone health. If possible, try and find some vitamin D3 products as these are much more potent. Seeing as some stores don’t stock this though, vitamin D2 is also useful. Just make sure you’re getting some quantities of this helpful substance and you should have stronger bones and a better body in no time.

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