Top Supplements for Bone Density 

Top Supplements for Bone Density

Supplements for bone density should not be ignored.  They can make an enormous impact on your bone health.



When you’re young and flexible, your goal is to build strong bones that are capable of surviving an active lifestyle full of bumps, falls, jumps and fast-paced action. As you get older, the goal is to maintain or even increase bone density. This is often difficult, considering that bones naturally lose calcium by the day. The solution for many people is to take daily supplements that promote healthy, strong bones.

Calcium Supplements for Bone Density 

You may think that you consume adequate amounts of calcium through your daily diet, but more than likely, your body could use a little more to keep your bones dense as you age. In fact, you may need a lot more than you’re currently consuming if you don’t include a lot of yogurt, cheese and cow’s milk in your diet.

Almost all of the calcium that you do consume is used to strengthen your bones, and the remaining portion is used to help your muscles contract and your nerves send out signals. You naturally lose calcium on a daily basis, and dietary intake is the only way to replace what you lose. If you fail to deliver what your body needs to function properly, your system will take calcium away from your bones. This places you at heightened risk of breaking a bone if you fall or bump into something accidently.

If you aren’t certain that you’re consuming adequate amounts of calcium through your daily diet and/or your doctor has already determined that your bones are too fragile, a calcium supplement is the best way to solve the problem. You can also add more dairy into your diet and consume calcium-fortified foods. For instance, orange juice is often fortified with calcium.

Fish Oil Supplements for Bone Density 

The omega-3 fatty acids found in fish oil are quite powerful when it comes to strengthening bones during all phases of life. This one supplement is believed to help enhance bone density in the following ways:

  • Improve calcium absorption into bones
  • Decrease the amount of calcium flushed out in urine
  • Enhance bone strength
  • Stimulate bone growth

Fish oil supplements have many other health benefits, and they’re often recommended by doctors for a variety of health conditions. You should speak to your doctor before adding this supplement to your daily routine if you take any medication that thins your blood.

Vitamin D Supplements for Bone Density 

Vitamin D is created inside the human body from absorbed sunlight. If you don’t spend at least a half hour outdoors every day, then you’re vulnerable to a vitamin D deficiency that could weaken your bones. This deficiency has been recognized as a contributing factor to osteoporosis, and many doctors recommend a daily supplement of 2,000 IU daily for older people who don’t get adequate exposure to the sun. Some people need a much higher does to fight severe deficiencies, so you may want to check with your doctor to determine the best dose for your body.

Strength Training for Bone Density

While this isn’t a dietary supplement, you can consider it a lifestyle supplement. Research has shown that weight-bearing exercise is an effective way to keep your bones as well as your muscles strong. You don’t have to lift heavy dumbbells or weight bars if that is too far out of your comfort zone. Try adding exercises that use your body weight instead. This includes simple exercises like squats, lunges, planks and pushups.

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