Supplements That May Help Support the Strength of Bones and Muscles

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Bone strength is determined by the quality of the bone matrix, including its structure and composition. Bones are made up of minerals called calcium, phosphorus, and magnesium. When these minerals are in balance, bones may become stronger.  You should always consult a physician prior to taking any supplements.

Magnesium

Important minerals such as the Magnesium in magnesium complex support healthy bones and muscles. Magnesium may also be involved in the regulation of blood pressure and protein synthesis. Magnesium may also be beneficial for the nervous system, preventing muscle spasms and cramps. People with a deficiency of magnesium may possibly be at increased risk of aches and pains. Researchers believe that a higher magnesium intake may improve bone mineral density (BMD) at the hip, femoral neck, and other sites. However, more studies are needed to confirm these results. Additionally, a combination of bone nutrients may be necessary for optimal effects on bone health. Magnesium is found naturally in food, but supplementing may be used to bridge any shortages in your diet.

Boron

Boron is an essential mineral in maintaining healthy bones and muscles. It interacts with a range of proteins involved in bone metabolism and mineralization. It also contributes to bone regeneration. In addition, it boosts osteoblast activity and strengthens bone cells. Studies have shown that taking a boron supplement may improve bone strength in women. The anti-inflammatory effect of boron is beneficial in the prevention of osteoarthritis. Boron may help to decrease bacteria’s growth and inhibits the production of enzymes involved in the inflammatory process. This may allow it to be useful in the prevention and treatment of aches and pains. It may even ease inflammation and reduce pain caused by exercise. However, the National Institute of Health warns against taking boron supplements unless supervised by a doctor. In addition, people with kidney or liver disease should consult a physician before using boron supplements. These disorders may alter the kidney’s ability to eliminate excess minerals, including boron.

Calcium

Calcium is one of the most important nutrients for maintaining the health of your bones and muscles. It is also important for blood clotting and regulates the body’s nerve functions. Insufficient calcium intake may lead to weak bones and an increased risk of osteoporosis. Therefore, it is important to ensure your diet is rich in calcium. 

Vitamin D

Vitamin D is an important nutrient that supports the strength of bones and muscles. It may decrease the risk of bone fractures and improve bone mineral density. Also, it may inhibit the production of inflammatory cytokines that affect bone metabolism. While optimal vitamin D intake is still debated, many studies suggest that a daily intake of at least 800 IU may benefit bone health. Vitamin D is produced by the skin through sunlight exposure and is essential for bone health. It can be obtained from both dietary sources and dietary supplements. 

Foods With Anti-Inflammatory Properties

Eating a diet that is rich in anti-inflammatory nutrients is essential for supporting the strength of bones and muscles. These nutrients are found in tomatoes, avocados, and green leafy vegetables. They also help reduce back pain and stiffness. In addition, many people also benefit from eating foods such as olive oil and fatty fish.

Dried fruit is also beneficial as it contains antioxidants that help fight inflammation. The World Health Organization recommends eating five servings of fruit and vegetables daily. Dried fruit is best eaten in small amounts and should be varied to get a variety of vitamins and minerals. A good example of healthy dried fruit is dried cranberries and raisins, both rich in anti-inflammatory properties. However, it is important to note that dried fruits typically contain sugar, so choose them sparingly.

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