Daryl C. Rich, D.C., C.S.C.S.
[Core] Chiropractic and Wellness
CoreRoanoke.com
Bone health is a critical aspect of overall well-being, particularly as we age. Healthy bones provide structural support, protect vital organs, and enable mobility. However, conditions such as osteoporosis and osteopenia can lead to weakened bones and an increased risk of fractures. While genetics, physical activity, and lifestyle habits all play important roles, nutrition is one of the most modifiable factors influencing bone health. Let’s examine the essential nutrients required for maintaining strong bones and the simple things that you can do to live a healthier life.
Essential Nutrients for Bone Health
A variety of nutrients work synergistically to support bone formation, maintenance, and repair. The following nutrients are especially important for the health of your bones:
- Calcium
Calcium is the most abundant mineral in the body and a key component of the bones of our body. Adequate calcium intake helps maintain bone mass and prevent bone loss. Traditionally we have been taught that dairy products such as milk, cheese, and yogurt are great sources of calcium. However, research now shows that while these foods do have a large calcium content, the calcium is not absorbed well into the body. Alternatively, many leafy green vegetables and bone broths can provide significant amounts of very highly absorbable calcium. Despite its availability in many foods, many adults may still fall short of the daily recommended calcium intake, necessitating consideration of supplementation. If you are going to use a calcium supplement, please consider a high quality source, such as Coral Calcium.
- Vitamin D
Vitamin D plays a crucial role in calcium absorption from the gut. Without sufficient vitamin D, even a calcium-rich diet may not lead to optimal bone health. The body produces vitamin D upon exposure to sunlight, but geographic location, skin pigmentation, sunscreen use, and seasonal variations can impact these levels. Foods such as fatty fish, egg yolks, and fortified products provide additional sources of vitamin D. In cases where natural exposure or dietary intake is insufficient, vitamin D3 supplements are often recommended.
- Magnesium
Magnesium is involved in bone formation and in the regulation of calcium levels in the blood. It aids in converting vitamin D into its active form, thereby indirectly supporting calcium absorption. Nuts, seeds, whole grains, and green leafy vegetables are excellent dietary sources of magnesium. Supplementation may be considered if dietary intake is inadequate or if an individual’s magnesium status is low. A typical blood test may not show an accurate magnesium level as magnesium can be extracted from the bone to circulate in the blood. If you struggle with high amounts of stress, poor diet, and/or restless leg syndrome, you may have a subclinical magnesium level. Magnesium glycinate is an easily absorbable form of calcium that can aid in the building of strong bones.
- Vitamin K2
Vitamin K2 directs calcium to the bones and teeth, ensuring that it is deposited in the right locations rather than accumulating in soft tissues or arteries. This vitamin is found in fermented foods such as natto, certain cheeses, and in some animal products. Although less well known than vitamins D and calcium, vitamin K2 is emerging as a critical nutrient in the maintenance of bone health.
- Protein
Protein is an essential building block of bone tissue. While it is not a mineral or vitamin, adequate protein intake is necessary to support the organic matrix of bones. High-quality protein sources include lean meats, dairy products, legumes, and nuts. Balancing protein with adequate calcium and other nutrients is important, as extremely high protein diets without sufficient calcium can sometimes lead to calcium loss. Both broth, homemade or a supplement, can be a great source of protein and other nutrients used to make strong bones. I would also recommend a high quality protein supplement. Look for a high protein per serving yield that is void of many fillers and artificial sweeteners.
- Other Nutrients
Trace minerals like boron and zinc also contribute to bone health. Boron, for example, is thought to play a role in calcium metabolism and hormone regulation related to bone health, though more research is needed in this area. These trace minerals are best absorbed from a well rounded diet and quality multivitamin. Look for a multivitamin that is based from real food and not synthetically produced. I have researched many multivitamins and there are very few that are high quality without being ridiculously expensive. Our favorite is made by Lifesource.
Dietary Sources Versus Supplementation
While a nutrient-dense diet remains the cornerstone of bone health, many individuals struggle to meet the recommended intakes through food alone. This can be due to dietary restrictions, limited access to nutrient-rich foods, or increased nutritional needs due to aging or medical conditions. In these cases, supplements can help bridge the gap. However, supplementation should complement, not replace, a balanced diet.
A diet rich in fruits, vegetables, nuts, proteins, and healthy fats can provide a broad spectrum of nutrients essential for bone health. Consuming these foods in a natural form is key to properly absorbing the building blocks of healthy bone. When you’re choosing which foods will give you the best, most absorbable nutrients, ask yourself this question, “Who made this food?”. If it is man-made food, the nutrient value will be low. If the food is a natural “God made” form it is going to likely have a high nutrient value. This simple question can radically change your health!
A note on supplement quality and bioavailability:
Not all supplements are created equal. Look for high-quality products from reputable manufacturers. Certain forms of supplements (for example, calcium citrate vs. calcium carbonate) may be better absorbed depending on individual factors such as stomach acidity. I would recommend staying away from calcium carbonate. This form of calcium shows up in many low cost supplements frequently found in the big box stores. Most of the large name brand multivitamins contain calcium carbonate. This ingredient can give a great clue as to what the company prioritizes, health or profit.
Bioavailability is also about supplements working synergistically. For instance, supplementing with calcium without ensuring adequate vitamin D and magnesium may limit the benefits. Similarly, vitamin K2 works best in tandem with vitamin D and calcium to help direct mineralization where it is needed most.
Lifestyle Factors
Bone health is not just about nutrition and supplementation. Regular weight-bearing exercise, such as walking, jogging, or resistance training, can stimulate bone formation and strengthen muscles, which in turn supports bone integrity. Avoiding smoking and excessive alcohol consumption also contributes to better bone health.
Chiropractic adjustments have also shown to keep bones healthy by helping to maintain proper posture and joint movement. Poor posture creates a wear and tear on joints by overloading them in an unbalanced manner. Over time not only can this cause arthritis and excessive bone around the joint it can weaken bone strength. Quality bone health is highly related to your posture and chiropractic is the best tool for keeping good posture.
Conclusion
Maintaining strong, healthy bones is a multifaceted process that relies on both nutrition and lifestyle choices. Essential nutrients—including calcium, vitamin D, magnesium, vitamin K2, and protein—play vital roles in bone structure and metabolism. While a balanced diet rich in these nutrients should always be the primary goal, supplementation can serve as a valuable tool to correct deficiencies and support bone health, especially when dietary intake is insufficient.
With the right combination of nutrient-dense foods, high-quality supplements, healthy lifestyle habits, and chiropractic adjustments, you can help ensure that your bones remain strong and resilient throughout your life. At [Core] we are dedicated to helping you keep your bones healthy and strong while seeing you become healthier than ever before.
Daryl C. Rich, D.C., C.S.C.S.
