The importance of preserving joint and bone health increases as you age. If you experience an injury, optimal bone and joint health are critical to support healing. Not only that, those who have healthy joints are at a significantly lower risk of developing conditions like osteoporosis or arthritis. Vitamins and supplements are vital in keeping these parts of your body healthy. For example, supplements like collagen powder, which is free of dairy and gluten and contain zero artificial sweeteners, support a healthy gut, bone, and muscles. Below is a list of some significant vitamins and supplements that should be a part of your diet for strong bones and joints.
Calcium
Nearly 99 per cent of the body’s calcium gets stored in teeth and bones. Calcium is what makes them strong. A person’s bones are remodelled every single day. Till 30 years of age, the body creates new bones quickly than breaking down old ones. It results in an increase in the overall bone mass. But after 30, bone formation and breakdown happen at the same rate. After that, bone breakdown occurs quickly. Taking an adequate amount of calcium is especially important after 30 years to maintain bone density. Calcium supplements prove helpful if you know that you are not getting a sufficient quantity of this mineral from your daily diet.
Collagen
Collagen is a critical protein that plays a significant role in maintaining skin structure and bone health. It’s the major structural protein that forms the connective tissue throughout your body. With age, the natural collagen production diminishes, which results in sagging skin and wrinkles. Collagen peptides can boost bone density and combat osteoporosis. You can find collagen powder with vitamin C that supports its rapid synthesis. It is a bioavailable source of bovine collagen, which means that your body can easily digest it. Consistent use of this particular supplement will not only support your joints and bones but also lead to healthy skin, hair, and nails.
Fish Oil
Fish oil contains healthy fats, which is crucial for healthy joints. They restore and supplement joint tissues. The natural chemicals in fish oil give adequate lubrication to the joints. It, in turn, minimizes the chances of joints rubbing together and reduces strains and pain. You can easily add fish oil to your daily diet in pill form. Ensure that the supplements you purchase have both EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Also, the amount of fish oil in a single pill should be below 3 grams. A regular intake of fish oil supplements provides relief from joint swelling and stiffness.
Glucosamine
It’s a natural chemical compound present in a person’s body. But you can also find it in the form of a supplement. There are majorly two types of glucosamine, hydrochloride and sulphate. Glucosamine keeps intact the cartilage health. Cartilage is the tissue that supports bones at the joints. But with age, its levels in the body drop, which results in the slow breakdown of the joint. Evidence from studies demonstrates that glucosamine sulphate supplements combat this effect. It is used to treat rheumatoid arthritis, inflammatory bowel disease, and sports injuries. The usual dose of this supplement should be 500 milligrams, and you should take it three times a day. But always consult your doctor before you start taking it every day.
It is essential to take care of bone and joint health as you age. The supplements described above are effective in preserving and promoting their health. They should be taken as a part of a healthy lifestyle.
