Did you know that bone is one of the strongest natural materials found in nature? Ounce for ounce, healthy bone is stronger than steel. Your bones offer structural support and allow body movement and protection for the brain, heart, and other organs. Bones are like powerful reservoirs that store many key minerals such as calcium, magnesium, and phosphorous that help keep bones strong and resilient and release these minerals for use when your body needs them.
Make no bones about it! Building and maintaining bone health is extremely vital for achieving a long and vibrant life. With a healthy diet, your body can absorb sufficient minerals to build strong bones from adolescence to old age. However, most people reach their peak bone mass between the ages of 25 to 30 years of age.
Seriously? That means that on average, by the time you hit age 40, your bone mass is slowly being lost. If we cannot rebuild bone mass, what can you do to maintain your bone health at robust levels for as long as possible?
Key Nutrients for Bone Health
Fortunately, in addition to a healthy diet, high quality nutrients and regular exercise can help support optimal bone health whether you’re building bone or preventing bone loss. These vitamins and nutrients can help support the integrity of your skeletal system:
- Arguably the mineral most associated with healthy bones, calcium is predominantly stored in bones and teeth. Although calcium can support healthy bone density and strength, your body cannot make it and must be absorbed from your diet. A lack of calcium in your diet can cause bone weakness or prevent bones from growing properly in children.
- Vitamin D3 may not be the first mineral you think of in relation to bone health, but this sunshine-infused vitamin is critically important to help your body absorb a variety of key minerals for bone health, especially calcium.
- Working in perfect synergy with vitamin D3, vitamin K2 can help promote superior bone health by ensuring healthy calcium metabolism. Magnesium supports higher bone mineral density, which may help reduce the risk of bone fractures and brittleness.
The Bottom Line
Make it your goal to keep your bones in tip-top shape so they can support your lifelong vitality. There is no reason to wait until you start experiencing bone pain or bone loss before you take action. Right now, you can start supporting optimal health of your skeletal system with key nutrients and smart lifestyle choices.
Jenny Perez is an herbal educator, researcher, and writer who has been immersed in the field of nutrition and botanical medicine for more than 20 years. Jenny has created curriculum, content, and educational materials for Quantum Nutrition Labs, Premier Research Labs, the American Botanical Council, and Bastyr University’s Botanical Medicine Department where she was Adjunct Faculty, Herb Garden Manager, and Director of the Holistic Landscape Design certificate program.