Best vitamins and minerals for bone and joint health

Maintaining bone and joint health as you age is essential to reduce the risk of developing arthritis or osteoporosis. A well-balanced diet, rich in certain vitamins and minerals contributes to optimal bone and joint health.

5 vitamins and minerals to maintain bone and joint health

In addition to regular physical activity, several vitamins and minerals play a crucial role in maintaining bone and joint health. Here are the 5 key ones to integrate into your diet:

Calcium

Calcium is one of the most important nutrients for overall bone and joint health. It is a primary structural component of bone tissue and therefore forms the building blocks of bones and helps maintain their strength. Insufficient calcium intake can lead to weakened bones and an increased risk of joint-related issues.

It can be found in dairy products such as milk, cheese and yoghurt, and green leafy vegetables such as kale.

Vitamin D

Vitamin D is essential for bone and joint health due to its role in calcium absorption and utilisation within the body. Without an adequate amount of vitamin D, the body struggles to absorb calcium efficiently. This can result in weakened bones and leave you more susceptible to fractures or joints problems.

You can get vitamin D from the sunshine and it can be found in egg yolks and fatty fish such as salmon and swordfish.

Magnesium

For vitamin D to function properly and aid in calcium absorption, it must be converted into its active form within the body. Magnesium is involved in the activation of vitamin D and is therefore crucial in maintaining healthy and strong joints.

It can be found in spinach, whole grains, nuts and seeds such as pumpkin seeds, almonds and cashews.

Vitamin K

Vitamin K helps in the process of calcium binding to bone proteins, making our bones strong and resilient. Without sufficient vitamin K, calcium can’t effectively anchor to our bones, potentially leading to weaker bones and an increased risk of fractures. Vitamin K also plays a role in regulating proteins that affect joint health, helping to maintain their proper function.

It can be found in leafy greens such as kale, spinach and broccoli, cabbage, lettuce and brussel sprouts.

Vitamin C

Vitamin C plays a vital role in the formation of collagen, a key protein in connective tissues, including those found in bones and joints. Collagen provides the framework for our bones and gives flexibility to our joints, helping to cushion and protect them. Without sufficient vitamin C, the body cannot produce collagen effectively leading to weakened bone structure.

Additionally, vitamin C can help to reduce inflammation, which is often a factor in joint pain. Therefore vitamin C is crucial for promoting the overall well-being of our joints.

It can be found in oranges, kiwis, bell peppers, strawberries and tomatoes.

Our mobility experts have also put together a list of anti-inflammatory foods that can help to ease arthritis pain.