How to Maintain Strong Bones

Bone tissue may seem like a static and hard material composed solely of calcium, but nothing could be further from the truth. Bone is living tissue with good blood circulation. It contains nerves and is constantly undergoing a renewal process. This process occurs so gradually that you don't notice it.  

Bones consist of: 

Bones are much more than just a 'pillar of support' for the body. They enable us to move and protect our organs. They also serve as important attachment points for tendons and muscles. The inner part of the bone contains bone marrow, where new blood cells such as white blood cells, red blood cells, and platelets are produced. Bones also play a role in our mineral balance; they act as a storage for minerals. For example, they are involved in calcium and magnesium regulation. Calcium and magnesium are important for muscles and nerves. If there is a deficiency in the blood, minerals will be taken from the bones to compensate. Thus, if there are too few of these minerals present in the blood, it will be at the expense of the bones. Therefore, it is important to get enough minerals and vitamins. Which vitamins and minerals are exactly important for maintaining bones, we explain here.  

Calcium 

Calcium is important for maintaining strong bones. Over 99% of this mineral is found in the bones and teeth. The remaining 1% is used for other processes in the body such as blood clotting, energy, cell division, digestion, muscles, and the nervous system. In principle, we can obtain sufficient calcium from food such as sesame seeds, cheese, chia seeds, sardines, almonds, and vegetables like spinach and kale. Taking extra calcium in the form of a dietary supplement is recommended if you have complaints or are pregnant because the need for calcium is higher then.  

While we can easily obtain calcium from food, the intake of magnesium generally lags behind. This is due to various reasons such as soil depletion and poor cultivation techniques, which result in our vegetables containing little of this important mineral.

Magnesium 

Like calcium, magnesium plays a role in bone formation and is therefore important for maintaining strong bones. Magnesium and calcium are antagonists (opposites) of each other, and it is important that the correct ratio is present in our body; for calcium and magnesium, a ratio of 2:1 applies. While we can easily obtain calcium from food, the intake of magnesium generally lags behind. This is due to various reasons such as soil depletion and poor cultivation techniques, which result in our vegetables containing little of this important mineral. The most magnesium can be found in pumpkin seeds, cocoa, Brazil nuts, sunflower seeds, chia seeds, sesame seeds, and walnuts, but also in green leafy vegetables and grains such as quinoa. In addition to a healthy diet, we recommend at least 250 mg of magnesium from supplementation.  

Vitamin D3 

Vitamin D3 is also good for the skeleton. It has an important synergy with calcium; vitamin D ensures that calcium is properly absorbed from food. Thus, calcium and vitamin D3 together help reduce bone mineral loss in women (over 50 years) in menopause when they take an additional 400 mg of calcium and 15 mcg of vitamin D3 from supplements daily and a total of 1200 mg of calcium and 20 mcg of vitamin D3 from other sources such as a healthy diet, sunlight (for vitamin D3), and supplements.  

Vitamin K2 

Vitamin K2 has an important synergy with vitamin D3; while vitamin D3 ensures proper calcium absorption from food, vitamin K2 contributes to the absorption of calcium into the bones.  Vitamin K2 is formed by certain bacteria and is mainly found in small amounts in fermented foods like cottage cheese, yoghurt, and cheese. Additionally, it is also found in limited amounts in meat and eggs. One of the best-known and richest sources of vitamin K2 is the Japanese Natto, which are fermented soybeans containing about 1000 mcg of K2 per 100 grams. In comparison, cheese contains about 10 mcg of K2 per 100 grams. Western diets do not contain much vitamin K2, so supplementation is advised when bone support is needed.