Posted on 8 March 2023
Can vitamin supplements build stronger bones?
Britain’s bone health is once again in the news, with women aged over 40 at the highest risk of suffering from osteoporosis. Post-menopausal women are most at risk of experiencing losing bone density– and should be focusing on improving bone health.
Bone health supplements seem to be everywhere. But can they really help to build stronger bones?
What are bone health supplements?
Our bodies need a huge variety of vitamins and minerals to stay alive and stay healthy!
Some of these, including vitamin D, vitamin K, calcium, magnesium, and boron, play a role in the formation of new bone tissues.
While it’s possible to get the vitamins you need from your diet and a healthy lifestyle, many people choose to take a daily supplement (or a selection of supplements) to give their bodies an extra boost.
What are the most popular bone health supplements?
Almost everyone understands that calcium is an essential part of helping the body to build stronger bones, but it’s not alone.
For calcium to work effectively, you need to ensure that your body is also getting enough vitamin D. Without enough vitamin D, our bodies can’t absorb the calcium. As a result, many people might be getting the calcium they need but not enough vitamin D.
In fact, many of us have a vitamin D deficiency. This is why the NHS recommends that we all take a supplement between October and March each year.
Here are the most popular vitamins and minerals people use for stronger bones:
- Vitamin D
- Vitamin K
This isn’t an exhaustive list, but it’s a great place to start. Scientists are learning more each day about the role that vitamins and minerals play in the bone-building process.
Can I get all the bone health vitamins I need from my diet?
Yes, you should be able to get all the bone-building essentials from a healthy diet alone (with the possible exception of vitamin D).
We’ve written before about the best foods for stronger bones.
It’s important that you eat a diet that’s rich in vitamins and minerals. But that’s not all. You should also aim to eat several portions of oily fish (to get your omega 3) and enough protein too.
Of course, everyone is different, and we’re not dieticians, but a healthy diet is essential for building stronger bones.
We get most of our vitamin D from the sun, which is great during summer, but difficult (read: impossible) during the winter and spring. This is why the NHS recommends we all take a vitamin D supplement. If you don’t, you could end up with a vitamin D deficiency.
As well as eating healthily, you’ll want to reduce your alcohol intake. While some alcohol isn’t going to do you much hard, regularly drinking above the guidelines of 15 units per week could affect your bone health.
Should I take a single supplement or separate ones?
Look in our shop and you’ll see combination supplements (such as Osteocare) that include more than one vitamin or mineral, and individual ones.
Combination supplements are easy to take as you only have to remember to take one. While it’s convenient, you may find that each dose doesn’t include everything you need.
If you buy individual supplements, you can find the ones you need. You can also switch between manufacturers and test supplements to find the ones that are best for your body.
We’re not going to tell you what works best for your body and bones. Instead, we recommend getting some expert advice from a doctor or other medical professional who can help.
When you know what you need, check out our online store.
Can vegetarians and vegans take supplements for stronger bones?
Absolutely! Many vegetarians chose to augment their diet with a daily supplement (or selection of supplements). This ensures they get all the vitamins and minerals they need while eating a restricted diet.
Thankfully, supplement manufacturers make it easy to find vegetarian and vegan supplements. Just look on the label or check out our ever-growing selection of vegetarian-safe supplements.
Will supplements help to build stronger bones?
On their own, it’s unlikely a single supplement will build stronger bones. Instead, you need to incorporate supplements within a healthy lifestyle that makes bone-building a priority.
We’ve written a lot about some of the ways that you can improve your bone health, and the advice is reassuringly simple.
- Get more exercise
- Enjoy the sunshine
- Eat a healthy diet that’s rich in vitamins and minerals
- Cut down on alcohol
- Cut out smoking
Doing all these things, alongside taking a daily supplement, will help you build the strongest bones.
Worried about your bone health?
If you’re worried about the health of your bones, it’s essential to speak to a doctor. They can provide advice about the supplements you should be taking, as well as other lifestyle changes you can make to build stronger bones.
When you’ve received some expert advice, you can find all the vitamin D and calcium supplements you need at Stronger Bones.
We’re on a mission to improve the nation’s bone health and help you save money at the same time. Spend over £25, and you’ll get free delivery!