Vitamins for Bone Health

Supplements for Bone Health

Are you suffering from weak, brittle bones or had a fracture and wonder how you can improve your bone health? Many people have conditions that affect bone health, such as osteoporosis or digestive disorders which affect absorption of essential nutrients.

Diet, nutritional supplements and lifestyle changes are all natural ways to support healthy bones.

Key Foods for Bone Health

Specific nutrients which support healthy bones include: protein, calcium, vitamin C, vitamin D, vitamin K, iron and potassium. Include these foods in your diet:

  • Red meat, liver, poultry and fish: easily absorbed rich sources of protein, containing iron, collagen and vitamin D.
  • Dairy: cheese, yoghurt and milk are excellent sources of calcium, although need to be avoided by those with dairy allergies/intolerances. One of the best non-dairy sources for calcium is oily fish, such as tinned sardines (with bones).
  • Dark green leafy vegetables: kale, spinach, rocket, watercress, chard and beet greens provide good amounts of calcium, vitamin K, vitamin C, iron and potassium.
  • Cruciferous vegetables: broccoli, cauliflower, Brussels sprouts and cabbage provide a good source of vitamin K and potassium, also iron, vitamin C and calcium.
  • Berries: blueberries, strawberries, raspberries, blackberries and blackcurrants are powerful antioxidants and supply a rich source of vitamin C, along with other citrus fruits.

Which Supplements Can Support Bone Health?

The top 5 nutrients to consider when looking for supplements to support bone health are:

  1. Calcium
  2. Iron
  3. Vitamin C
  4. Vitamin D
  5. Vitamin K

Top Tips on Buying Supplements for Bone Health

  • The two main forms of calcium are citrate and carbonate. Calcium citrate is easily absorbed with or without food and is well tolerated by those with low stomach acid. Calcium carbonate more calcium and is cheaper, but can be constipating. Calcium can interact with many prescription medications, so you should check with your GP or pharmacist first before taking supplements.
  • Iron bisglycinate is a highly absorbable form of iron which is better tolerated by those with sensitive digestive systems.
  • Test vitamin D levels during the winter months and supplement accordingly, as there isn’t sufficient exposure to vitamin D through natural sunlight. Choose supplements containing vitamin D3 which is the most bioavailable form of vitamin D.

Nutritional Therapy Support For Bone Health

Work with a registered Nutritional Therapist for a personalised nutrition and diet plan, tailored to your specific health requirements. For one-to-one support with bone health and to book a consultation, head over to our expert page here:

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