Vitamins for Joints
Supplements for Bone and Joint Health
Did you know nutrition plays a key role in the development, growth and repair of our bones? This means eating the right foods could help to strengthen and maintain healthy bones, and possibly even speed up recovery from a fracture.
Our bones provide the body with structure and strength, they enable movement and help to protect delicate organs. They also store important minerals such as calcium and phosphorus, and produce white and red blood cells. Some conditions that can affect bone and joint health include arthritis, osteoporosis, osteopenia, lupus and even Coeliac Disease due to nutrient deficiencies. According to the NHS, over 3 million people in the UK have osteoporosis and over 430,000 people have rheumatoid arthritis in the UK.
Key Foods for Bone and Joint Health
Nutrients that help to keep bones strong and joints healthy include calcium, vitamin D, magnesium, omega-3 fatty acids and protein. The following foods are great sources so try to include these regularly in your diet:
- Calcium is found in dairy, oily fish (with bones), nuts, seeds, white beans, black-eyed peas, firm tofu, dark green leafy vegetables and some fortified plant-based milks.
- Vitamin D is not so easily available in the diet, but food sources include oily fish, eggs, sun-enriched mushrooms and some fortified foods.
- Magnesium can be found in dark green leafy vegetables, cacao, nuts, seeds, brown rice, bananas, avocado and legumes.
- Omega-3 fatty acids are more bioavailable when consumed in the form of oily fish, however vegan and vegetarian sources include hemp seeds and oil, flaxseeds, walnuts and algae oil supplements.
- Protein is found in a range of foods including meat, fish, dairy, eggs, nuts, seeds, tofu, quinoa, buckwheat and legumes.
Which Supplements Can Support Bone and Joint Health?
- Vitamin D
- Omega-3 fatty acids
Top Tips on Buying Supplements for Bone and Joint Health
- Vitamin D3 is the more bioavailable form of vitamin D. Be sure to get your levels tested to ensure you can supplement according to your needs.
- Choose a turmeric supplement that contains black pepper to help aid absorption, and consume with a fat-containing meal or snack (also aids absorption).
- Collagen hydrolysate or collagen peptides are considered to be the most effective forms.
- Speak to your GP or complementary therapist regarding your individual calcium requirements and how you can meet your calcium needs through diet, as some studies indicate long-term calcium supplementation may have adverse effects on cardiovascular health.
Nutritional Therapy Support For Bone and Joint 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 and joint health and to book a consultation, head over to our expert page here: https://www.vitaminology.co/consultations
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