Bone building nutrients

By Simply Supplements

Providing the body with the essential nutrients and vitamins for the joints and bones is imperative. As we age bones naturally become weaker, and wear and tear means that cartilage also deteriorates.

In order to protect and strengthen the bones, it is important to look after them. Some nutritional supplements can help with bone and joint health, alongside a healthy diet that provides good nutrition.

What is cartilage?

Cartilage is a strong but flexible covering over the surface of the joints that allows bones to move and slide over one another without causing pain through excess friction. Cartilage helps to cushion the joints when we move and stretch.

A break down of the cartilage can cause pain such as stiffness or arthritis in the joints.

Cartilage naturally depletes during the ageing process, and so it is important to take steps to maintain good joint health.

How can cartilage be strengthened?

Although the deterioration of cartilage is a natural process, there are some steps that can be taken to slow the process and to strengthen the cartilage.

• Exercise: If the cartilage is injured, it is important to rest and allow the injury time to heal. Once the pain and swelling has subsided, simple strengthening exercises can help to improve strength in the joint. For example, squats and leg raises can be beneficial for recovering from a knee cartilage (meniscus) injury.

• Diet: Consuming plenty of fruit and vegetables, particularly those with high vitamin C content, is useful for strengthening joints. Vitamin C plays a role in the production of collagen, a vital substance in the health of tendons ligaments that support the bones and cartilage. Oily fish, which contain omega 3 fatty acids, are also important, as they provide anti-inflammatory properties that can help to reduce swelling and pain. Nuts and peanuts contain vitamin E, which is thought to help with strengthening cartilage.

• Lose weight: Being overweight adds an extra and unnecessary strain on the cartilage and joints, which increases the risk of injury. By shedding a few of those excess pounds, you reduce the pressure on your joints.

Key supplements

• Glucosamine and chondroitin: Glucosamine levels naturally deplete as we age, and this can cause a wearing down of the cartilage which may result in a painful grinding of bone on bone. When chondroitin is depleted, it can also contribute to a wearing down of the cartilage, causing pain and discomfort. Taking a combined glucosamine and chondroitin supplement alongside may help to prevent this loss of cartilage or to slow the degeneration process, and therefore offer pain relief.

• Calcium and magnesium: As people age, their bones become weaker and less dense, so a constant supply of calcium is needed to keep bones strong. Magnesium plays a role in drawing calcium from the bloodstream into the bones, and so calcium and magnesium supplements are thought to work effectively in offering further support.

• Vitamin D: The body needs vitamin D in order to absorb calcium and strengthen bones. A deficiency in vitamin D may lead to soft or fragile bones, resulting in an increased risk of injuries and conditions such as osteoporosis. The body manufactures vitamin D when exposed to sunlight, but many of us in the UK do not get enough, so a vitamin D supplement can help to provide the required amount.