This blog post will walk you through: vitamin good for bones and joints. Don’t worry, we’ve got all the answers about this subject.
1. Fish Oil
The omega-3 fatty acid contained in fish oil pills is often associated with a healthy heart and glowing skin.1 However, it also plays a role in supporting the joints. Fatty acids help to prevent certain enzymes from damaging the joints and is known to help reduce inflammation.2,3 This is a particularly good supplement to take if one suffers from knee pain or have rheumatoid arthritis. It is also possible to get omega-3 fatty acids from fish, avocados, nuts, and seeds.
2 Critical Nutrients For Bones: Calcium And Vitamin D
Calcium is a crucial building block of bone tissue. Vitamin D helps the body absorb and process calcium. Other good food sources of calcium include calcium-fortified orange juice, leafy green vegetables, and broccoli.
If you don’t eat those foods regularly, talk to your doctor about calcium supplements. Researchers believe that most Americans fall short on vitamin D, a critical nutrient. “In many parts of the country, especially during the winter months, the sun is too weak to generate vitamin D,” says Zelman.
Older people especially are at high risk of vitamin deficiency. The reason: the body becomes less efficient at producing vitamin D as we age. Vitamin D deficiency is common in all ages and few foods contain vitamin D. Milk and some brands of yogurt are fortified with D. Vitamin D deficiency is defined as a 25(OH)D below 20 ng/ml and vitamin D insufficiency as a 25(OH) D of 21–29 ng/ml.
Adults need at least 600 IU of vitamin D per day for bone health, but some people may need up to 2000 IU to increase blood level of 25 (OH) vitamin D consistently above 30ng/ml. Adults 70 years and older need 800 IU of vitamin D a day to prevent falls and fracture.
Bone Strength And Calcium
Eat foods that provide the right amounts of calcium, vitamin D, and protein.
In addition to getting enough calcium and vitamin D, you can reduce your risk of developing osteoporosis by exercising regularly and avoiding smoking and excessive alcohol us.
Many, however, have no symptoms until they suffer a bone fracture. “Bone disease is often preventable by getting enough calcium and vitamin D into your diet,” says Kathryn Weatherford, RD, LDN, CNSC, a registered dietitian at BIDMC.
“It’s important to be aware of your calcium and vitamin D intake to preserve bone strength as you age.”
According to research, adequate vitamin D levels not only help with bone health, but also improve energy levels and muscle fatigue. Eat Calcium and Vitamin D Rich Foods
“By eating the right combination of calcium and vitamin D rich foods, we can boost our immune system and protect our bones,” Weatherford says. Choose a calcium-fortified cereal that is high in fiber (>3g) and low in sugar, then add milk or milk alternative.
Whole grain cereal with a cup of milk adds up to 600 mg of calcium. Yogurt: High in protein and good bacteria to promote a healthy gut, yogurt offers 400 mg of calcium in just an 8-ounce serving. Choose non-fat yogurt for a satisfying and healthy snack, or Greek yogurt which provides additional protein.
Vitamin D, also known as the “sunshine vitamin,” can be synthesized from sunlight. “Vitamin D deficiency often becomes more prevalent at this time due to lack of adequate sunlight.”
It’s important to ask your doctor to check your vitamin D levels in the winter or early spring; if your levels are low, your doctor or dietitian can recommend a daily supplement.
“The goal is to be able to stay active at any age.