As we age, bone and joint health tends to weaken. Problems like osteoporosis and arthritis, for example, become more common.

Fortunately, there are several ways to maintain good osteoarticular function, and supplementation is one of the greatest tools you have at your disposal for this purpose.

In this article, we'll explain how to maintain your bone and joint health and share the 5 best supplement options you can turn to.

What is the Importance of Bones and Joints?

In general, bones and joints play an indispensable role in mobility, as well as in supporting and protecting internal organs 1 .

The human skeleton is made up of 206 bones that, in addition to providing structure to the body, store essential minerals such as calcium and phosphorus 1 .

Additionally, marrow, a tissue found inside some bones, produces red blood cells that carry oxygen and nutrients throughout the body.

It is also the bone marrow that manufactures leukocytes, the cells responsible for destroying microorganisms that are harmful to your body, such as bacteria.

Joints connect bones and allow movement. The most mobile are lined with cartilage and contain synovial fluid, essential for lubrication and protection against wear and tear . 1

In this context, it is easy to see that healthy bones and joints are essential for an active and pain-free life.

We will therefore explain to you how you can maintain the proper functioning of your osteoarticular system.

How to Preserve Bone and Joint Health?

There are five essential habits you should adopt to preserve your bone and joint health.

1. Exercise : Even low-intensity activities, such as walking, are important for strengthening your bones and joints. It's important to avoid a sedentary lifestyle at all costs. However, strength training and impact exercises promote bone health.

2. Maintain a balanced diet : You should consume foods rich in calcium (especially milk, cheese, and green leafy vegetables) and vitamin D (such as fatty fish and eggs). Conversely, reduce your consumption of processed foods and alcoholic beverages.

3. Control your weight : Pay attention to the scale, as excess weight puts strain on your joints, especially your knees. In line with the previous tips, you can maintain a healthy weight with a balanced diet and regular physical activity.

4. Stay hydrated : water is essential for the production of synovial fluid, which helps prevent friction between bones and joint pain.

5. Consider supplementation : Supplements are a great addition to your diet and also ensure your body receives all the nutrients it needs to boost bone and joint health.

Best Supplements for Bones and Joints

Calcium, Vitamin K and Vitamin D

Calcium is one of the most abundant minerals in the human body and is essential for strengthening not only bones but also teeth. Regular calcium intake prevents problems such as osteoporosis .

The reason we associate calcium with vitamin K and vitamin D involves, precisely, the connection between this mineral and those two supplements .

Well, vitamin K acts as a kind of "calcium GPS." In practice, it directs the mineral to attach itself to the bones, thus improving bone mineral density.

Vitamin D is important for calcium absorption .

Hydrolyzed collagen

Collagen is essential for maintaining articular cartilage. Specifically, it preserves the structure and elasticity of joints and tendons, preventing pain and wear .

This supplement is a good option to mitigate conditions such as osteoarthritis and osteoarthritis .

Glucosamine and Chondroitin

Glucosamine and chondroitin are two constituents of our cartilage and, when taken as a supplement, prevent the wear and tear of these tissues.

They are recommended for those who want to improve joint quality and also for those who practice high-impact sports, as they also promote recovery and reduce pain in cases of arthritis .

Magnesium

It is one of the best-known minerals: magnesium regulates calcium levels in the body and promotes collagen formation, and is also famous for preventing muscle cramps.

Because it is not produced by the body, magnesium supplementation is very important.

Probiotics

Probiotics improve the absorption of essential nutrients for bones and joints, including calcium and magnesium . Although the benefits are indirect, these probiotics also promote bone health.

Antioxidants

Resveratrol, curcumin, and quercetin are antioxidants with particularly beneficial effects : in addition to improving bone metabolism, they are excellent therapeutic supplements for osteoporosis, bone tumors, and periodontitis. They also help relieve osteoarticular pain and discomfort.

Conclusion

Bones and joints tend to weaken as we age, but there are supplements that can help you maintain your osteoarticular function.

From calcium to vitamin K, glucosamine to antioxidants, you have several supplement options at your disposal.

Remember to consult your doctor or nutritionist before starting to take supplements, especially if you are a woman and pregnant.

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