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By Dr. Joel Kahn, MD, FACC
As I get older, along with many of my patients at my preventive clinic, the discussion and focus on bone health and fall prevention has become routine. Fortunately, much of the preventive strategy to optimize bone health overlaps with the same program for heart health. It is a win-win to focus on natural health.
You can’t see it, but bones are constantly renewing, replacing old tissue with new. By age 30, most people reach peak bone mass. Afterward, bone mass declines faster than it’s formed, making an all-around bone support supplement crucial.
Hormones like estrogen and testosterone, which regulate bone metabolism, naturally decline with age. At the same time, your body's ability to absorb critical nutrients like calcium and vitamin D diminishes. A less active lifestyle, along with medical conditions and certain medications, can weaken bones further. For women, menopause increases the risk, and lifestyle choices like smoking or excessive alcohol use only add to the challenge.
Maintaining robust bone health is paramount to preserving a quality of life. Bone density naturally diminishes with age, increasing the vulnerability to fractures. Weakening bones are indicators of bone density loss. The good news is, just as you can bolster your heart, brain, and muscles, you can strengthen your bones with lifestyle factors and bone health supplements.
How to Support Bone Health Naturally
Optimal bone health involves a combination of a nutrient-rich diet featuring a diversity of plant foods (e.g., fruits, vegetables, nuts, seeds, and legumes), ideally prepared fresh at home. Along with that, a regular weight-bearing and strength training exercise program is key. Additional lifestyle factors also require managing stress, optimal sleep, and alcohol moderation or abstinence. Avoiding smoking is crucial for both the heart and the bones. Maintaining an optimal weight, and at least a BMI <30, is recommended.
Key Nutrients for Healthy Bones
There are particular dietary components to focus on for bone health. We teach a whole-food plant-based (WFPB) diet at my clinic for heart health, so the list includes:
- Calcium: essential for maintaining bone strength and is found in leafy greens and fortified plant-based milks.
- Vitamin D: critical for calcium absorption and can be obtained through sunlight, mushrooms, fortified foods, or supplements.
- Magnesium, phosphorus, and vitamin K: support bone mineralization and density, found in nuts, seeds, leafy vegetables, and whole grains.
- Protein: necessary for collagen synthesis, a major component of bone matrix, from sources like legumes and tofu.
- Antioxidants from colorful fruits and vegetables: protect bones and joints from oxidative stress and inflammation.
This holistic approach emphasizes sustaining bone health naturally by combining nutrition, exercise, and healthy lifestyle choices to reduce the risk of osteoporosis and fractures.
The Best Natural Supplements to Support Bone Strength & Density
In addition to a healthy lifestyle, there are advanced formula supplements that provide a broad spectrum of essential nutrients for bone health.
Calcium combines with other minerals to form hard crystals, giving bones strength and structure. Almost 99% of the body's calcium is found in the bones. One version of calcium is a high-quality marine calcium in the form of Aquamin® TG, which can be assimilated by the human body and stored properly in your bones. Compared with standard synthetic calcium, Aquamin® TG has a high degree of availability, which means better absorption and support for bone strength, making it the best bone health supplement on the market. It’s sourced sustainably from marine seaweed and is 100% natural.
Beyond calcium, optimal bone supplementation incorporates a comprehensive blend of bone-nourishing nutrients to support bone density and the skeletal structure.
- Vitamin K2: Supports calcium deposits in the bones and mineralization maintenance. It may also help to manage unhealthy levels of inflammation.
- Vitamin D3: Supports essential functions of bone formation, supports healthy levels of calcium, and helps maintain bone hardness.
- Magnesium: Supports healthy bone density, especially when taken in combination with calcium and vitamin D.
- Boron: Supports bone health by increasing the integration of calcium into bone and cartilage. It is especially helpful for age-related bone conditions.
The result can be improved posture, mobility, and strength, allowing you to lead an active, fulfilling life. When combined with a balanced diet and moderate weight-bearing exercise, bone supplements can be a key to maintaining healthy bones and a well-functioning skeletal system.
A 360-degree approach to bone health can help maintain strength and resilience. Adequate calcium and vitamin D, regular weight-bearing exercise, and supplements can go a long way in keeping bones strong and reducing age-related bone issues. And the good news is that while you are optimizing your bone health, you are advancing your heart health too.