Joint and bone health plays a vital role in our overall health and a high quality of life. Our ability to move freely and enjoy an active lifestyle depends heavily on our joint and bone health. While exercise and maintaining a healthy weight are essential to maintaining and supporting joint and bone health, nutrition also plays an important role in this regard. For this reason, we should shape our daily diet and the supplements we need to consume by considering our joint and bone health needs. Here are the essential nutrients and supplements that can support your joint and bone health!

Essential Nutrients That Support Joint and Bone Health

While many factors, such as regular exercise and age, play an important role in supporting healthy bones and joints, nutrition plays just as important a role in this regard. A balanced diet, combined with regular exercise and maintaining a healthy weight, will contribute to long-term bone and joint health, allowing you to live an active and fulfilling life. For example, including vitamins, minerals, and nutrients such as calcium, vitamin D, magnesium, omega-3 fatty acids, antioxidants, and collagen in your diet can support bone density, reduce inflammation, and protect joints. Here are a few of the many nutrients, vitamins, minerals, and supplements that can support bone and joint health, with research supporting their benefits:

Vitamin D

According to a 2019 study, vitamin D appears to increase bone mass and prevent bone loss. Vitamin D can also help the body absorb calcium, a mineral essential for bone health. A person can get their daily vitamin D intake from foods, sun exposure, or over-the-counter supplements. Consuming foods that contain vitamin D has a noticeable positive effect on bone and joint health in general. Examples of these foods include fish like salmon and mackerel, milk, cheese, and some types of mushrooms.

Calcium

Calcium is a mineral known to strengthen bones. It is an essential resource for bone health and skeletal mineralization . A person should be able to get all the calcium they need through food; however, there are calcium supplements that you can consume. Some examples of foods that contain calcium are milk and dairy products, green leafy vegetables such as broccoli and kale, and foods such as almonds.

Protein

Adequate protein consumption is very important for bone formation and supporting bone health . Studies have shown that low protein intake reduces calcium absorption and can affect bone formation and breakdown rates. Studies have shown that high protein intake, especially in older women, provides higher bone density. A large six-year observational study of more than 144,000 postmenopausal women found that higher protein intake was linked to a lower risk of forearm fractures and significantly higher bone density in the hip, spine, and entire body. What’s more, higher protein diets may help preserve bone mass during weight loss. A one-year study found that women who consumed 86 grams of protein per day on a calorie-restricted diet lost less bone mass in the arms, spine, hips, and legs than women who consumed 60 grams of protein per day.

Amino acids

Studies support that high protein intake is associated with higher bone mineral density (BMD). Studies show that a number of amino acids, including the five nonessential amino acids (alanine, arginine, glutamic acid, glycine, and proline), may play a role in bone health, primarily by improving insulin production and collagen and muscle protein synthesis. Studies on L-arginine have shown that it improves arthritis and bone erosion.

Omega-3

Omega-3 fatty acids are a type of polyunsaturated fatty acids that may play a role in reducing inflammation in the body. Studies suggest that omega-3 fatty acids may help reduce joint inflammation and pain in people with rheumatoid arthritis. Examples of foods that contain omega-3 fatty acids include fish and seafood, such as salmon, herring, and sardines; chia seeds, flaxseeds, walnuts, and leafy greens.

Support Your Bone and Joint Health with a Healthy Lifestyle

A balanced diet, combined with regular exercise and maintaining a healthy weight, will contribute to long-term bone and joint health, allowing you to live an active and fulfilling life. A proper diet supported by exercise will support your general health as well as your joint and bone health. However, it is recommended that you consult a professional before making any changes to your diet or taking any dietary supplements for bone and joint health.