We know that it’s important to build strong and healthy bones during childhood and adolescence, but it’s just as important to protect bone health as we age. We start to lose bone density around age 30 so it’s important to include physical activity in your daily routine as well as ingredients like magnesium, vitamin D3, and plant calcium in your daily diet to support bone health.
Why those 3?
Strengthen with Calcium – A diet low in calcium contributes to diminished bone density, early bone loss, and an increased risk of fractures. Many calcium supplements are not from plants but from limestone rock which lacks many other bone-supporting nutrients. Look for sustainably harvested plant calcium which also supports a balanced gut microbiome. Good food sources of calcium include dairy products, almonds, broccoli, kale, canned salmon with bones, sardines, and soy products, such as tofu.
Replenish with Magnesium – Also helps the heart function, intracellular health, and sleep. Avoid magnesium oxide as it’s poorly absorbed by the digestive tract and better used for heartburn and constipation. Good food sources include green leafy vegetables, such as spinach, legumes, nuts, seeds, and whole grains.
Protect with Vitamin D3 – this is the most effective form of Vitamin D for calcium absorption from the bloodstream. Look for fermented organic vitamin D supplements which is better for absorption. Vitamin D3 doesn’t just protect your bones but will also help with immunity and heart health. Good food sources of vitamin D include oily fish, such as salmon, trout, whitefish, and tuna. Additionally, mushrooms, eggs, and fortified foods, such as milk and cereals, are good sources of vitamin D. Sunlight also contributes to the body’s production of vitamin D but remember to be sun-safe.
If you’re looking for ways to add goodness to your everyday well-being or ready to learn how to maximize the results of the vitamins & supplements you’re taking, let’s chat.
Until next time!
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