Vitamins for bones

Vitamins for bones - biologically active substances that support the strength of the skeleton, tooth enamel and the natural functioning of the ligamentous apparatus. Nutrients nourish the body, prevent the development of osteoporosis, rickets, and fractures. Vitamins are needed at any age: in childhood they ensure the proper growth of bone structures, in old age they prevent softening of the skeleton, after injuries they accelerate the fusion of damaged elements.

The main "builder" of the human body is calcium. However, this is a very capricious macronutrient. Alcohol, smoking, carbonated drinks, coffee, diseases of the kidneys, digestive organs, endocrine pathologies prevent the absorption of the substance. The mineral is chronically lacking in vegetarians, sweet tooth, as their diet is oversaturated with simple carbohydrates and depleted in proteins.

Calcium supports the growth and strength of bone structures. The lack of an element causes osteoporosis, the appearance of a crunch and pain during movement, fractures.

Consequences of vitamin deficiency

Nutrients for strengthening bone structures: retinol (A), ascorbic acid (C), pyridoxine (B6). Interestingly, 80% of calcium will not be absorbed without magnesium, menaquinone (K), phosphorus and cholecalciferol (D). This means that all of the above biological compounds must regularly enter the human body, covering the daily requirement. At the same time, nutrients should not be abused. In large quantities, they can stimulate the growth of neoplasms.

The consequences of nutrient deficiency in the body:

  1. Stopping the growth of bone, cartilage cells.
  2. Tooth decay, caries.
  3. Thinning and loss of bone density.
  4. Deformation of the skeleton.
  5. Porosity and softness of bone structures.
  6. Dry skin, brittle nails.
  7. Tendency to break bones.
  8. Problems with the neuromuscular system (convulsions, numbness of the limbs).

Prolonged lack of calcium in the body causes a serious disease - osteoporosis. According to statistics from the World Health Organization, this pathology, as a cause of disability, ranks fourth, behind cardiovascular problems, oncology, diabetes mellitus. The insidiousness of the disease lies in the fact that up to a certain point it is asymptomatic, the consequences are detected in an advanced stage.

How to prevent osteoporosis and strengthen bones?

Increased bone fragility threatens with frequent fractures. Osteoporosis is activated in old age, but the tendency to the disease is formed long before the onset of old age. To prevent the disease and maintain bone health, it is necessary to regularly prevent the disease, eliminate risk factors that contribute to the softening of the skeleton.

Who is at risk for osteoporosis?

Risk groups include:

  • women with estrogen deficiency;
  • people living in an area where there is a lack of sunlight (due to vitamin D deficiency in the body);
  • frail women (weighing up to 57 kilograms);
  • people who experienced a hungry childhood (during the period of active bone growth, due to poor nutrition, they did not accumulate an adequate supply of minerals);
  • women with early menopause (40 years);
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  • heredity (if the mother suffered from osteoporosis);
  • people who abuse coffee, alcoholic beverages, tobacco products, drugs containing synthetic corticosteroids;
  • patients with calcium malabsorption.

If you do not belong to any risk category, this does not mean that the disease does not threaten you, it can develop in any person at any age, just on At this stage, his chances are reduced. Everyone should be involved in the prevention of osteoporosis.

Bone strengthening methods:

  1. Healthy lifestyle. Remember, alcohol reduces osteosynthesis, disrupts the absorption of calcium. Coffee intensively leaches the macronutrient from the body, and smoking causes vasospasm andimpaired blood supply, therebypreventing the entry of minerals into the bones.

Quitting bad habits andensuringnutrient supply (regular vitamin therapy) are the most important measures to prevent osteoporosis.

  1. Power. Enrich your daily diet with foods containing calcium, magnesium, phosphorus, cholecalciferol. Natural sources of nutrients: sea fish, greens, egg yolk, liver, soybeans, germinated cereals.

Women over 35 should get 1,500 milligrams of calcium every day. Interestingly, a reduced fat diet increases the risk of developing the insidious disease. Therefore, it is important to enrich the daily diet with useful omega-3, 6 acids, strictly control the amount of triglycerides.

Do not risk your health for the sake of harmony.

Increased leaching of calcium from bone structures causes excess salt in the diet. People at risk should reduce their intake of sodium chloride to a critical minimum (3-5 grams per day).

  1. Preparations. To compensate for the lack of calcium, supplements (gluconate, lactate) are introduced into the daily diet. Easily digestible forms of calcium salts prevent and treat osteoporosis.

When choosing a drug, it is recommended to give preference to a complex containing a balanced mineral composition (magnesium, phosphorus, potassium), phytoestrogens.

Calcium is best absorbed in the evening. Make it a rule to take 1 - 2 tablets (500 milligrams) of a microelement at night, separately from the main meal (at least an hour before). In order for the mineral to be well absorbed, it must be combined with amino acids of plants, magnesium, phosphorus, cholecalciferol, natural and soluble. Only in this form it does not form calcifications, it has a beneficial effect on the human body.

  1. Physical education. Physical exercise helps maintain bone density because muscle inactivity leads to demineralization of the skeleton. Physical education prevents osteoporosis, but if the disease has already developed, it may be useless.

Bed rest for 4 months reduces bone mass by 15%, and sports only compensate for the loss of the element by 1.5% (over the same period).

Exercise should be regular and moderate in order to prevent osteoporosis. Dancing, fitness, aerobics, strength training, gymnastics are useful.

  1. Replenish the lack of vitamin D in the body, which together with calcium is responsible for bone strength.
  2. Treatment of chronic diseases. These pathologies worsen or completely prevent the assimilation of building materials for bone structures. These diseases include: diseases of the gastrointestinal tract, liver, kidneys, hormonal status disorders.
  3. Medical control. Regularly undergo densitometry. Women 40+ need to undergo this procedure at least once a year.

Remember, in the first half of life (up to 35-40 years) the density of bone tissue in a person is constant, with age, the macronutrient begins to be actively washed out of the body. Initially, losses are minimal and do not exceed 1% per year. However, with age, this phenomenon is gaining momentum. Women are most susceptible to osteoporosis. After hormonal changes in the body and the onset of menopause, calcium loss per year can reach up to 5%. As a result, minor physical activity can lead to a serious problem. Engage in the prevention of osteoporosis, and the insidious disease will not knock on your house!

Vitamins for bones

  1. Cholecalciferol (D). Improves calcium absorption, reduces bone fragility, prevents fractures. In the summer, the sun will help generate the vitamin. To do this, expose 50% of the skin and stay under UV rays for 30 minutes, from 09.00 to 12.00 or from 15.30 to 17.00. In winter, the sun is not enough, so vitamin D is recommended to be taken additionally as a supplement.

The daily norm for people under 50 years old is1000 IU, over 65 years old - 3000 - 5000 IU.

Natural sources: oily fish, eggs, dairy products.

  1. Retinol (A). Provides bone strength, maintains visual acuity, strengthens the immune system. The daily norm varies from 0.7 to 3 milligrams.

Retinol is concentrated in organ meats, eggs, fish, sea buckthorn, carrots.

  1. Ascorbic acid (C). Promotes the production of collagen, which is needed to maintain bone tissue.

Daily Value – 60 – 80 milligrams.

The largest amount of ascorbic acid is concentrated in fruits, vegetables, berries and greens ( wild rose, parsley, dill, oranges, lemon, strawberries, sea buckthorn).

  1. Pyridoxine (B6). Improves the absorption of magnesium, makes the collagen layer on bone structures stronger, balances salt and mineral metabolism.

Daily Value – 1.8 – 2.2 milligrams.

  1. Calcium. Slows down bone loss.

The daily dose for people under 50 years old is 1000 milligrams, over 50 years old - 1200 milligrams. Take no more than 500 milligrams of the compound at a time.

Assimilation of the trace element worsens with age. Because of this, the body begins to take the mineral to maintain metabolism from the bones, which causes their fragility.

For better absorption, calcium is taken simultaneously with fermented milk products, citrus fruits, citric acid.

A macronutrient is found in poppy seeds, sesame seeds, cheddar cheese, almonds, sardines, seafood, cottage cheese, spinach, eggs.

  1. Menaquinone (K). Participates in the absorption of calcium.

The daily value is 200 milligrams.

Vitamin is concentrated in dairy products, butter, chicken eggs.

  1. Sodium and potassium. Maintain normal bone mass. The imbalance of these compounds in the human body leads to demineralization of the skeleton, increased excretion of calcium in the urine.

Daily Value and Dietary Sources Potassium - 2000 milligrams ( milk, beef, fish), Sodium - 550 milligrams (cereals, vegetables, legumes, offal, eggs).

  1. Magnesium. Balances the intake of calcium, prevents its removal, prevents osteoporosis.

The daily value is 250 milligrams.

Magnesium is found in oatmeal, soy flour, black bread, nuts, legumes, rice.

  1. Phosphorus. It activates the formation of bone cells, prevents their destruction, participates in the development of the skeleton.

To prevent osteoporosis, 1-2 grams of phosphorus should be consumed daily through food or supplements.

Vitamin complexes

Preparations for strengthening bones:

  1. Calcimax. This is a bioactive complex intended for the treatment and prevention of osteoporosis, rheumatoid arthritis, osteochondrosis, allergic diseases, capillary fragility. The drug is prescribed to accelerate the fusion of bones in post-traumatic rehabilitation.

The supplement contains: vitamin C, D3, chondroitin sulfate, boron, calcium, chromium, magnesium, zinc, manganese, silicon.

How to use: 1 capsule twice a day in the afternoon, apart from meals. Due to the unique balanced composition, the complex can be used regularly in courses of 2 months every 3 months.

  1. Arthromyvit. The vitamin-mineral complex was developed for the treatment of inflammatory, age-related diseases of the musculoskeletal system, joints, spine. Artromivitis is taken for prophylactic purposes with overweight, increased physical exertion.

The preparation contains: selenium, copper, silicon, magnesium, manganese, calcium triphosphate, boswellia extract, ascorbic acid, tocopherol, cholecalciferol, pyridoxine, folic acid, glucosamine sulfate, chondroitin sulfate.

The complex resists premature wear and aging of joints, increases bone density, reduces pain, slows down degenerative reactions in cartilage tissue.

Suggested Use: 1 capsule twice a day. The duration of therapy is 1 month.

  1. "Calcemin". Indications for use: prevention of diseases of the teeth, periodontium, musculoskeletal system, osteoporosis, replenishment of vitamin deficiency, macro- and microelements, period of intensive growth in children, pregnancy.

Active substances of the drug: calcium citrate and carbonate, zinc, boron, manganese, cholecalciferol, copper.

Calcemin is used for a month twice a day, 1 tablet. Children under 12 years of age should be limited to a single dose.

  1. "Calcium D3 Nycomed". Combined preparation, which includes 2 active ingredients - vitamin D3 and calcium. The drug compensates for the deficiency of the microelement, regulates the phosphorus-calcium process, improves the transmission of nerve impulses, and strengthens the teeth.

Calcium D3 Nycomed is for oral use. The daily norm for adults is 1 tablet, 3 times a day.

Remember, calcium supplements should not be taken continuously. Terms are appointed by the doctor.

For the prevention of diseases of the musculoskeletal system, teeth, osteoporosis, it is often enough to take a course twice a year, lasting 1-2 months.

Contraindications to the use of calcium-containing complexes: nephrolithiasis, hypercalciuria, hypercalcemia, allergic reactions to the components of the drug.

Pregnant and breastfeeding women are advised to consult their physician before taking vitamins for bones.

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Conclusion

Bone vitamins are compounds that regulate skeletal mineralization and strengthen teeth. These substances act as a building material for the body. Improper nutrition, lack of nutrients in the diet, sedentary lifestyle, chronic diseases, lack of body weight, estrogen deficiency, menopause (in women) and hereditary predisposition are the main causes of the development of a dangerous disease (osteoporosis), in which the bone and cartilage elements of the skeleton weaken. As a result, a slight bruise can lead to a fracture.

To prevent softening and strengthening of bones, the daily diet is enriched with foods containing vitamins A, D, B6, C, calcium, magnesium, phosphorus, potassium, sodium. If it is problematic to make up for the lack of nutrients from natural food sources, additionally use drugs with missing elements.

The following vitamin-mineral complexes gained the greatest popularity among consumers: Calcimax, Artromivit, Calcemin, Calcium D3 Nycomed. Without these biologically active compounds, human bone tissue weakens, one of the most important trace elements, calcium, begins to be intensively washed out of it. Skeletal demineralization occurs. Every year, macronutrient losses increase, which causes the progression of osteoporosis, which, in turn, leads to limited mobility of a person, disability, and death. Do not allow the development of an insidious disease! Do preventive maintenance, nourish the body and be healthy!