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Calcium and Bone Health: 3 Ways to Keep Your Bones Strong

Every single year, it’s suggested that around 1.5 million Americans suffer a fracture due to bone disease. The risk of experiencing fractures in the hip, spine, and wrist increases with age and is typically seen more in women. If you’re concerned about your bone health, you’ve come to the right place for advice. [1]

Table of Contents:

1. Three Ways You Can Keep Your Bones Healthy & Strong
    1.1 Calcium
    1.2 Vitamin D
    1.3 Exercise
2. Risks Associated with Poor Bone Health & Lack of Calcium Absorption
3. Which Foods Increase Bone Density?
4. Foods to Avoid if You Have Osteoporosis
    4.1 Salt
    4.2 Red Meat
    4.3 Excessive Alcohol
    4.4 Wheat Bran
5. How Liposomal Vitamins D3 & K2 Are Excellent for Bone Health
6. Final Thoughts: Calcium and Bone Health—Simple Ways to Keep Your Bones Strong

1. Three Ways You Can Keep Your Bones Healthy & Strong

As we age, it’s critical to pay close attention to what we can do better with regard to our bone health. Even those who aren’t considered elderly should start working on improving their bone strength and integrity now. If you want to live comfortably and without pain in the future, it’s a good idea to invest in finding the right products to help you accomplish your goals. 

Knowing what’s good for your bones' health does not have to be daunting or confusing.

We are going to go over a few simple ways you can strengthen your bones, including liposomal vitamins, calcium, exercise, and vitamin D. Let’s get right into it. 

1.1 Calcium

Calcium is a key player in bone health. Growing up, we’ve always heard, “Drink milk; it makes your bones strong.” It’s no wonder, either, because milk is one of the most widely available sources of calcium available—both back then and today. 

An 8-oz. glass of milk contains around 300 mg of calcium, while the average adult needs around 1,000 mg of calcium per day. Not many of us are keen on drinking 3–4 tall glasses of milk every single day, and that would probably be quite harsh on the stomach anyway. Fortunately, there are other ways to get the calcium your body needs via supplementation. 

Milk is packed with calcium, but we need to supplement if we’re going to get a sufficient amount every day.

Your body requires calcium to keep bones strong and dense. Without it, you risk suffering from low bone density. This means your bones become fragile and incredibly brittle compared to normal, healthy bones. Needless to say, these more fragile bones will break more easily, sometimes even without an obvious injury to trace it back to. 

When the human body creates new bone tissues, it lays down a framework consisting of collagen. Then, microscopic calcium crystals from your blood spread throughout that framework, resulting in all of the nooks and crannies being filled. Calcium and collagen work together to make your bones flexible and strong.

Vitamin D is another important factor in bone health, as it plays a role in calcium absorption. Let’s talk about this vitamin and what it can do to help your bones.

Vitamin D is just as important as calcium for bone health.

1.2 Vitamin D

Vitamin D is another building block of strong bones. It’s required to maintain strong bones and muscles. Without it, our bodies wouldn’t be able to absorb calcium properly, which is essential to good bone health. [2]

Younger children who lack the vitamin will often develop health issues such as rickets, which results in weakness, bowed legs, skeletal deformities, etc. 

A diet rich in vitamin D may be able to suffice for some people, but others may need to supplement to ensure that they are getting enough for optimal bone health. Experts have suggested taking 600 IU of vitamin D per day for ages 1 to 70 and 800 IU for individuals 71 and older.

A diet rich in vitamin D may be able to suffice for some people, but others may need to supplement to ensure that they are getting enough for optimal bone health.

1.3 Exercise

Exercise is yet another opportunity for us to strengthen our bones, making them more resilient for the future. Regular exercise will result in the bones adapting to the stress by building more bone and becoming denser over time. 

However, this works best in addition to following good nutrition habits and making sure you’re getting adequate vitamin D and calcium. There are also specific weight-bearing and resistance exercises designed specifically for bone health, which is yet another way to maximize your bone health and strength

Another possible indirect bonus of regular exercise is that it improves coordination and balance, something that may keep you from falling and breaking a wrist in the first place. 

Something else to point out about exercise is that it gives you the ability to achieve a healthy weight and maintain it. Excess weight on the joints is not good for your bones. Being obese may even lead to weak bones. 

Exercise, in addition to proper nutrition and liposomal supplements, is the recipe for good bone health.

Research suggests that overweight or obese people have reduced bone density relative to their overall weight as well as a significant increase in fractures—even individuals with normal bone density. To add to that, type 2 diabetes and insulin resistance are linked with an increased risk of fractures as well. [3] 

2. Risks Associated with Poor Bone Health & Lack of Calcium Absorption

One of the leading problems associated with low bone mass or loss of bone density is osteoporosis. Low calcium intake contributes to early bone loss, diminished bone density, and an increased risk of bone fractures. 

Osteoporosis means “porous bones,” and it’s a disease in which bones thin and weaken. They become extremely fragile and break very easily. The fractures will typically occur in the spine, hips, and wrists. 

Osteoporosis is one of the leading risks associated with poor bone health & lack of calcium absorption.

The body naturally absorbs and replaces bone tissue; however, with osteoporosis, new bone creation does not keep up with old bone removal. 

Symptoms of osteoporosis in the early stages are typically nonexistent. However, if bone loss and weakening have already occurred, you may experience some of the following symptoms:

  • Back pain, typically caused by fractured or collapsed vertebrae
  • Bones that break easily, sometimes even from coughing or a mild fall
  • Stooped posture
  • Loss of height over time

3. Which Foods Increase Bone Density?

Good sources of calcium include:

  • Dairy products such as milk and cheese
  • Green, leafy vegetables such as broccoli, cabbage, and okra
  • Soya beans
  • Tofu
  • Nuts
  • Bread or other baked goods made with fortified flour
  • Fortified cereals
  • Bone-in fish such as sardines or pilchards

Good Sources of Calcium

One study had some interesting findings: green tea may be able to prevent age-related bone loss in elderly men and women. It improves bone mineral density and supports osteoblastic activities while simultaneously suppressing osteoclastic activities. [4]

Osteoblastic involves the formation of bone, while osteoclastic refers to the process of breaking down bone in order to rebuild it. Osteoblasts are cells that make bone; osteoclasts are cells that degrade bones with the ultimate goal of rebuilding them. 

While spinach does contain lots of calcium, it also contains oxalate. This reduces calcium absorption; therefore, it’s not considered to be the best natural source of calcium. 

Another way to improve your bone health is by introducing liposomal vitamin D3 & K2 to your diet. 

A good way to improve your bone health is by introducing liposomal vitamin D3 & K2 to your diet.

4. Foods to Avoid if You Have Osteoporosis

Certain foods should be avoided if you are trying to manage your osteoporosis or if you’re trying to avoid it in general. If you’re actively trying to improve your bone health, consider cutting out the following foods.

4.1 Salt

This mineral called sodium encourages the excretion of calcium from the body through urine. This serves as a clear indicator that salty snacks should be avoided if bone health is at the top of your priority list. Chips, crackers, pretzels, processed foods with added salts, and canned soups are all good examples of salty foods that aren’t the best for your bones. [5]

Salty snacks should be avoided if bone health is at the top of your priority list.

4.2 Red Meat

If you’re a meat eater, I am sure you want to check out right about now. Just hear us out. Protein is undoubtedly an essential factor of overall health, energy, and strength. We aren’t saying you have to give it up completely, but swapping out one meal per day with a plant-based, dairy-based, or legume-based protein may improve osteoporosis symptoms. 

This is because red meat is rich in amino acids, which contain sulfur. To cope with this influx of sulfur-dense amino acids, the body reacts by dissolving calcium from the bones and releasing it into the bloodstream. Individuals with poor bone health are going to need all the calcium they can get, so consider cutting back on your red meat intake and try increasing the amount of dairy, nuts, and beans in your diet. Your bones will thank you. 

Individuals with poor bone health may want to consider cutting back on their red meat intake while increasing the amount of dairy, nuts, and beans in their diet.

4.3 Excessive Alcohol

Excessive amounts of alcohol can have a devastating effect on various parts of the body and can even compromise bone health. While there has been evidence that moderate alcohol consumption may be somewhat beneficial for your bones, heavy or chronic drinking often results in osteoporosis and a significant increase in bone fractures. 

Human and animal studies alike have indicated that the best way to avoid bone loss from chronic alcohol use is abstinence.

Excessive amounts of alcohol can have a devastating effect on various parts of the body and can even compromise bone health.

4.4 Wheat Bran

You may be scratching your head with this one, and we get it. How could something so good possibly be bad for your bones? Well, 100% wheat bran will decrease the absorption of the calcium you’re receiving from other sources. This is due to wheat bran’s high level of phytates. [6]

For example, the wheat bran you add to your fortified breakfast cereal may prove to be counterproductive since the bran will decrease the overall amount of calcium absorption from the milk and fortified cereal. You’ll be able to absorb some of the calcium, just not all of it. Maybe skip the wheat bran from now on if you’re focusing on bone health.

Liposomal vitamin D3 & K2 may be able to improve your bone health and strength over time.

5. How Liposomal Vitamins D3 & K2 Are Excellent for Bone Health

Halcyon Botanicals offers its customers liposomal vitamin D3 & K2 as one of the best bone health supplements instead of going the traditional route. The reason for this is simple, and it’s because liposomal vitamins are far superior. 

Liposomal vitamins, such as D3 & K2, are absorbed much more easily via this delivery method. Vitamins in traditional capsule form tend to degrade or be destroyed in the stomach. The harsh environment of your stomach acids will typically destroy part of the vitamin while whatever is left can be absorbed into the bloodstream. 

Liposomal vitamins change that aspect completely. The vitamin is encapsulated in a protective layer of tiny fat bubbles called liposomes. These liposomes are highly bioavailable and can be delivered directly to the areas of the body that need them. This also means that vitamins D3 & K2 will be well-protected, leaving you with a much larger, more potent, and more beneficial dose. 

Liposomal vitamins, with their protective layer of fat bubbles, are highly bioavailable.

Vitamins D3 & K2 work as a perfect pair, and that’s why they’re often combined. They create a certain synergistic effect that ensures calcium is transported exactly where it needs to be within your bones instead of accumulating in your arteries over time. 

D3 & K2 may be able to help support normal blood sugar regulation and benefit cardiovascular health as well. 

6. Final Thoughts: Calcium and Bone Health—Simple Ways to Keep Your Bones Strong

Bone health is important for all ages to consider, but especially for those who are elderly or who are obese. Our bones can be strengthened and improved over time with supplementation, and the best way to do that is to use liposomal vitamins for bone health. 

Vitamins D3 & K2, calcium, exercise, and good nutrition will ensure that your bones are healthy and strong for many years to come. Keep in mind that traditional supplements may say that you are getting a certain dose; however, there is a reasonable amount of that vitamin that can and will be destroyed in your stomach acids. 

Liposomal vitamins D3 & K2, calcium, exercise, and good nutrition are simple ways to keep your bones strong.

You don’t have to worry about this with liposomal vitamins, as the vitamin is protected, and you will receive the dose that the bottle says you’ll be receiving. Not only that, but liposomal vitamins cause far less or no GI upset, which is something commonly seen in traditional supplements.

Overall, supplementing with vitamins D3 & K2 can only benefit your health, and the combination of the two is a valuable contribution to your health routine.

Sources:

  1. https://www.ncbi.nlm.nih.gov/books/NBK45515/ 
  2. https://doi.org/10.1016/j.mce.2011.05.038 
  3. https://doi.org/10.1016/j.metabol.2015.04.004 
  4. https://doi.org/10.1016/j.nutres.2009.06.008 
  5. https://doi.org/10.3181/00379727-115-28821 
  6. https://doi.org/10.1093/jn/126.1.303