6 Supplements Women Need for Healthy BonesBy Angelica Malin
Bone health is vital as we age, and bones require certain vitamins and nutrients to develop density and strength. Your bones use these nutrients and minerals to grow throughout childhood, adolescence, and even in early adulthood. Your bones reach their peak of mass around the age of 30 but are constantly being broken down and reformed. Women have to pay attention to bone health as their bones are generally smaller and thinner, and as they age, they become more prone to bone loss and bone-related diseases, like osteoporosis. Here are the key supplements to consider taking that will help ensure your bones are and continue to be, strong and healthy.
All the grandmas out there have told you that drinking milk gives you strong bones, and it’s not just an old wives’ tale! What they really mean is calcium gives you strong bones. Milk is crammed full of calcium, and it’s this calcium that gives your bones their strength and density. Calcium is found in most dairy foods, such as milk and cheese, but it may be necessary to take supplements too. For those that are lactose intolerant, consume a vegan diet, or want to ensure maximum bone health, calcium is an important mineral to consider. Grandma wasn’t wrong!
Your body has to convert all the minerals and nutrients into bone tissue, which is a process called mineralisation. Cannabidiol, also known as CBD, is a non-psychedelic compound that is found in hemp plants. It has been scientifically proven that CBD enhances the process of mineralisation, and therefore helps to improve the volume and density of your bones. It is even being used to heal bone fractures and treat osteoporosis, as it not only builds bone mass but also relieves pain. This is why CBD is an effective supplement to take to develop and maintain those strong, healthy bones.
To develop and maintain bone health, you need the right amount of phosphorus. Bones are made from phosphorus, but phosphorus goes hand in hand with calcium regarding bone health. They work as a team to keep your bones feeling strong and healthy. But with phosphorus and calcium, balance is key. If your body absorbs too much or too little, you can experience fatigue, muscle weakness or pain, and reduced bone mass. For bone restoration, phosphorus supplements can be taken, but many women choose to take them as it is such a vital component of bone development.
Vitamin D is used in the body to regulate and control calcium and phosphorus, which you already know are two very important minerals for strong and healthy bones. In children, it’s the lack of this mineral that causes rickets and other bone deformities. The easiest and most natural way to get Vitamin D into the body is through exposure to sunlight, which is fine in the summer months, but not so much when the dark and gloomy winter days set in. Vitamin D supplements can help keep your bones healthy when the sun is scarce. Or you could move to a warmer, sunnier location (it is for your bones, obviously).
Bones are hard, rough, and tough, which is why collagen is needed. Collagen is found at the ends of bones, where they meet one another, to make the joints smooth and allow for easy movements. Collagen is a protein that provides the body with strength and structure. Visual collagen decreases can be seen in the skin as wrinkles, but a lack of collagen in the body can become apparent through bone and joint pains and can cause joint degenerative conditions like arthritis. Collagen is often found in creams and rubs, but the molecules are actually too large to be absorbed by the skin, which is why taking oral supplements is a more effective way of providing your body and bones with this essential protein.
Omega-3 Fatty Acids
People tend to blacklist anything that contains that small, three-letter word – fat. But not all fats are going to lead to obesity and heart disease, some are good for you, and your body needs them to function. Omega-3 are essential fatty acids that can reduce the risk of cardiovascular disease and cognitive decline, but also play a key role in the health of your bones and joints. They help to minimise bone loss, improve bone density, and reduce the risk of fractures. The easiest way to make sure your body is getting enough omega-3 is through your diet. Fish and other seafood are good sources of dietary omega-3 but taking supplements for bone health is common amongst women.
As a woman, developing strong and healthy bones is vital for the overall health of your body. Supplements are a great way to make sure that your bones are getting all the minerals and nutrients they need to grow and maintain their health as you get older.