How To Strengthen Your Bones

Strengthen Your Bones


Strengthening your bones and what vitamins to take? 


The key to good health is creating healthy habits. These habits can be daily exercise, healthy eating, and taking vitamin and mineral supplements. You must form habits to take care of every part of your body.  In order to do this properly you must think about each part of your body and understand exactly what each part needs to thrive. In this article we are going to focus on bones.


What habits create strong bones?  


Bones are responsible for the structure of the body and the process of movement, so prime attention should be given to its nutrition. The strength of the bones should be your top concern; otherwise you might develop various issues in the body that restrict your movement and cause injuries.

Good nutrition is a major factor in keeping the bones in healthy condition, but most people pay less attention to this fact.

Maintaining good nutrition is even more important as you age since the strength of the bones will likely decrease with the age. People who work in certain industries may need to take extra care of their bones due to the nature of the job. For example, welders sometimes have weak bones due to the fumes from the metal. Therefore, many professors of welding encourage students to drink a glass of milk per day for additional calcium. Deep sea divers have to work extra hard to take care of their bones as well since they are being pressurized the further they dive into the sea. All athletes need to pay extra attention to their bone health and people whose work involves a lot of movement throughout the day.  Overall, everyone needs to take better care of their bones.

People who have experienced bone loss due to aging have additional risk of breaking their bones or getting fractured. Watch a small child fall on the ground and get back up like nothing happened. It’s amazing. If an elderly person fell, they would likely break a hip or whatever bone they landed on. Part of this is due to bone loss. This situation can be prevented by adding some quality bone preserving vitamins and minerals to the diet.


There are several vitamins and nutrients needed to strengthen your bones, including:



Calcium is very important, as it is the main component of the bones, but many people do not get enough calcium in their diet, especially vegetarians, as they do not consume fish or meat. Therefore, it is essential for vegetarians to supplement their diet with dairy products or a supplement. If there is not enough supply in the food, it is better to take a supplement of calcium.


Magnesium is probably the second most important after calcium. Magnesium helps a lot in the process of creating strong bones. It can be taken into the body by adding green leafy vegetables, seeds, nuts and raw grains.


Potassium is very important to create and maintain the perfect balance in the body t to keep the bones strong. The acid concentration of the blood directly affects the bones. The bones break down and release calcium into the blood, when there is too much acid in the blood, the bones suffer. Potassium helps to slow down this process. This useful nutrient can be obtained by adding bananas, raisins, oranges, vegetables and fish in the diet.

Vitamin D

The Vitamin D is very important, as it can help the bones stay strong. Vitamin D helps keep the bones dense, which reduces the amount of elderly people falling from bone loss and keeps the bones from being fractured. Vitamin D can be easily gained from exposure to the sunlight for about 15 minutes per day.  However, in the winter you may want to get a Vitamin D supplement. It is also difficult for people who work inside to get all the Vitamin D that they need.

Vitamin k

The vitamin k also plays an important role in the process of keeping healthy bones. It works together with vitamin D to maintain a positive calcium concentration in order to create bone mass. This vitamin can be obtained very easily from leafy vegetables, carrots, peas, and broccoli.

Vitamin B12

Vitamin B12 is very versatile to maintain healthy bones. Lack of this vitamin leads to bone loss, and it will increase the risk of fractures. This valuable vitamin can be obtained from adding eggs and dairy productions to the diet.


Each of these vitamins and minerals can be very helpful in the process of keeping the bones healthy. Adding each one to your diet is a great idea and a good place to start. However, if you feel that it is difficult to get everything you need through food consumption, then a vitamin and mineral supplement may be the best option.


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