Maintaining bone and joint health is important in order to live an active, healthy, and pain-free life. One of the best ways to support stronger bones and joint flexibility is through diet and nutrition. This article covers some of the best nutrients for supporting bone and joint health, as well as specific supplements you can use for further support.
Bone and Joint Health: Common Issues
Bone and joint health refers to the strength, function, and condition of your bones and joints, which play key roles in proper movement, support, and physical fitness. Some of the primary indicators of bone and joint health are:
- Bone density
- Inflammation levels
- Cartilage levels
- Joint mobility and flexibility
- Joint pain and stiffness
- Ease of movement
There are many issues people face when it comes to bone and joint health. Some of the more common ones are:
- Osteoarthritis: Inflammation and deterioration of joints and cartilage.
- Osteopenia: Decline in bone density.
- Osteoporosis: Significant decreases in bone density that lead to structural changes in bone.
Lifestyle Factors for Bone and Joint Health
Before going over the vitamins and nutrients important for bone and joint health, it’s also important to discuss important lifestyle factors. These include regular exercise, maintaining a healthy weight, and limiting alcohol and tobacco use.
Regular Exercise
Regular exercise helps to maintain and strengthen bones and joints. A good goal to shoot for is at least 150 minutes of moderate activity or 75 minutes of vigorous activity per week, or a combination of the two.
Weight-bearing activities, such as walking, hiking, and resistance training, are particularly important because they promote bone density and connective tissue strength.
If you’re wondering specifically about how to improve flexibility, it’s beneficial to implement yoga, pilates, and balance work as regular forms of exercise.
Maintaining a Healthy Weight
Staying at a healthy weight is important because it limits excess stress placed on the bones and joints. Most people should aim for a BMI of between 19 and 25, although this may vary slightly depending on each individual.
Limiting Alcohol & Tobacco Use
Excessive alcohol intake and tobacco use can harm the joints and bones over time. That’s why it’s best to limit or eliminate these substances in order to preserve bone and joint health.
Vitamins Bone & Joint Health
Nutrition is one of the most important factors in bone and joint health. If you’re wondering how to improve joint flexibility and bone strength, the following nutrients may help:
- Vitamin D & Vitamin K
- Calcium
- Glucosamine & Chondroitin
- Fish Oil/Omega-3s
- Curcumin
Vitamin D & Vitamin K
Vitamin D and vitamin K have synergistic roles for bone and joint health. On their own, vitamin D helps the body absorb calcium, while vitamin K is involved in bone formation. Together, they promote an increase in bone density and help reduce bone loss and fractures.
Vitamin D is found in certain foods, such as fatty fish, egg yolks, and mushrooms, although the best “source” is from sunlight.
Vitamin K is found in many foods, especially leafy greens, such as kale, spinach, collard greens, and lettuce. Other sources include natto, eggs, and cheese.
Calcium
Calcium is one of the primary minerals that makes up bones. This mineral is essential for bone strength and bone density, while preventing weak and brittle bones.
There are many good dietary sources of calcium, including milk, yogurt, cheese, and other dairy products. Non-dairy sources of calcium include leafy greens, canned fish with edible bones, nuts, and beans.
Glucosamine & Chondroitin
Glucosamine and chondroitin are both natural substances found in cartilage, which is essential for providing cushioning and support to joints. They are essential for maintaining joint structure and preventing cartilage degradation.
You can’t find these in foods, so you have to get them from supplements. Some research shows glucosamine and chondroitin can decrease joint pain and stiffness, while promoting greater flexibility and mobility.
Fish Oil/Omega-3s
Omega-3 fatty acids help to control inflammation in the joints and the rest of the body. This may reduce joint pain and promote ease of movement.
The best source of omega-3s is from fish. You can take a fish oil supplement or eat a variety of fatty fish in your diet, such as salmon, sardines, and mackerel. There are also plant sources of omega-3s, including flaxseed, walnuts, and chia seeds.
Curcumin
Curcumin is a compound found in turmeric root. It possesses anti-inflammatory properties that support joint function and help manage pain. Curcumin supplements are generally more potent and effective, although incorporating turmeric into the diet may also help as it still contains a moderate level of curcumin.
Joint and Bone Health Supplements
There are many supplements that support joint and bone health. Three supplements worth considering are:
- Nordic Natural ProOmega Joint Xtra: Nordic Naturals is one of the leaders in omega-3s and other nutritional supplements. Their ProOmega Joint Xtra contains over 1,000mg of omega-3s, 1,500mg of chondroitin, and collagen sourced from cartilage. This combination helps combat joint inflammation and pain, while promoting joint flexibility and mobility.
- Metagenics Bone Builder Forte: Metagenics offers a wide variety of research-backed supplements. Bone Builder Forte features microcrystalline hydroxyapatite concentrate, which is a rich source of calcium, phosphorus, and other nutrients and factors that support bone density and strength. This formula also adds in 2,000 IU of vitamin D for additional bone health support.
- Pure Encapsulations O.N.E. Multivitamin: For years, Pure Encapsulations has crafted top-tier nutritional supplements. Their O.N.E. Multivitamin formula contains many bone and joint-supportive nutrients, including vitamin D, B-complex, and boron. It also offers a variety of antioxidants, including CoQ10, alpha-lipoic acid, and lutein, which all help control joint pain and inflammation.
Joint and bone health issues are often seen as an inevitable cause of aging. But with a combination of regular exercise, maintaining a healthy weight, and regular consumption of key nutrients, you can maintain strong bones, flexible joints, and a healthy, pain-free lifestyle for a long time.
FAQs
Does fish oil help joints?
Yes. Fish oil may help with joint health. This is mainly due to the presence of omega-3 fatty acids, which help combat inflammation in the body, support joint lubrication, and help prevent cartilage breakdown.
How can I improve flexibility?
You can improve flexibility through certain forms of exercise, such as yoga and pilates. Regular stretching also helps.
In addition, an anti-inflammatory and nutrient-rich diet supports flexible and healthy joints. Eat more fruits, vegetables, fish, and certain spices, such as turmeric and ginger.
How much fish oil should I take for joints?
It’s best to take a fish oil supplement that provides at least 1,000mg of total omega-3 fatty acids. This may need to be increased up to 3,000 mg or more, depending on your health condition and other factors.
Always speak with your healthcare provider before starting any new supplement.
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