Osteoporosis is the medical term that is used to describe significant bone loss in the body or failure of the body to produce enough bone. It is most common in women ages 50 and up. However, estimates state that not only will half of women over the age of 50 suffer a broken bone but a quarter of men will do so as well. So how can you maintain bone strength? We’re going to take a look at diets and supplements that can offer you the top nutrients you need for strong, healthy bones.
A Healthy Diet for Building Strong Bones
To keep bones strong or to heal broken bones, you need a number of nutrients, and you should be getting many of them through your diet. Calcium is particularly important when it comes to bone strength. What are some fast ways to give a calcium boost to your diet?
- Milk (from cows or goats)
- Leafy greens like kale, spinach, or arugula
- Sardines
- Yogurt
Another key nutrients the body needs in order to form bone is magnesium. In fact, your body won’t be able to use the calcium you are taking unless there is magnesium to help it metabolize. The green leafy veggies noted above as well as goat’s milk are high in both, but if you are using other sources of calcium, here are some magnesium-rich foods to eat.
- Seeds like flax, chia, and pumpkin
- Grass-fed beef
- Almonds
- Black beans
If you need to heal damaged bones, vitamin C has shown itself to be an essential nutrients. Many fruits and veggies are high in vitamin C. You are probably aware of citrus fruits such as oranges, lemons, and kiwis. However, you can also get a lot of vitamin C from asparagus, broccoli, or bell peppers.
Good Supplements for Bone Health
Obviously, you can add calcium, magnesium, or vitamin C supplements to your diet if you require even more than you can get a mealtime. But there are additional nutrients that can prove beneficial.
Vitamin D, for example, may help broken bones to heal faster. In lieu of supplementing with vitamin D, you can get your body to produce it naturally by spending a little extra time in the sun now the warmer weather is here. Vitamin D also plays a key role in calcium absorption.
Additionally, fish oil supplements that include omega-3 fatty acids can help the healing process by reducing inflammation around the injury. Strontium can help to improve bone density as well, and a supplement is needed because there are few natural sources of this metallic element that you can eat or drink. Also, vitamin K2 is used by the body to produce a protein the is a must for the formation of bone.
Collagen supplements are also among the most important if you are looking for the right nutrients for strong, healthy bones. Here is some of the evidence point toward this.
Collagen Supplements for Strong, Healthy Bones
In 2018 a randomized controlled study was performed involving 131 women. Specific collagen peptides were used to try and increase the bone density of some of the women, while others served as a control group. The researchers found that specific collagen peptides were able to significantly increase bone markers, revealing the bone density of the women taking the collagen supplement was increased.
Whereas in most studies, the goal is for those receiving treatment to have better results than the placebo group, the results of this study were particularly astounding. The placebo group not only didn’t get any benefits, they actually experienced a 1-1.3% decrease in bone density in the two areas checked. Meanwhile, the group receiving treatment saw a 3-6.7% increase in bone density.
Since not all collagen peptides produce the same effects, the researchers recommended further study. However, if you want to start getting nutrients now, you may want to choose a multi-collagen product, so you get the best peptides from different sources such as fish, chicken, beef, and egg shells. On the other hand, you could also supplement with bone broth made from grass-fed cattle, since there is also evidence that this type of bone broth is good for bone health.
Warrior Strong Wellness Provides the Nutrients You Need for Strong, Healthy Bones
At Warrior Strong Wellness, we are proud to offer supplements that can help you reach your health and beauty goals. For example, if your goal is to strengthen your bones or to have your bones heal faster from injury, we offer two unique collagen supplements.
- Pure Hydrolyzed Multi-Collagen Protein Powder is made from grass-fed beef, chicken, wild-caught fish, and eggshells to give you the perfect blend of collagen types 1, 2, 3, 5, and 10. You get the nutrients you need, not only for your bones, but also for tendons, cartilage, ligaments, and muscles.
- Collagen Peptides & Bone Broth gives your bones and joints a boost by means of bone broth made from grass-fed beef. It is a gluten-free and non-GMO formula that is designed to support healthy bones and joints.
Shop with Warrior Strong Wellness Today and not only will you be acquiring the nutrients you need for strong, healthy bones, but you will also be giving back to the community because a portion of our proceeds goes toward childhood cancer research. Get started on your health and wellness journey today with the supplements you need at a price you can afford.
About The Author
Warrior Strong Wellness
Warrior Strong Wellness provides innovative and high quality transformational supplements and raises awareness and funds to fight childhood cancer by giving a portion of our proceeds to childhood cancer research. In our weekly blogs, we share wisdom about wellness and living a Warrior Strong lifestyle.