You asked, we answered.
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| | | | It's the start of a new month, which means it's time for another newsletter where we answer one reader's health question! Are you excited? We are. | | Last month, Louise C. asked, "Please, can you advise on the key vitamins and minerals you need to support bone health?" Today, we'll discuss which factors can negatively affect your bones and ways to strengthen them. | | | | Be well,
Morgan Mandriota
Newsletter Editor, Healthline | | | | |
| |  | | Written by Morgan Mandriota
November 4, 2024 • 2.5 min read | | | | | | | |
| |  | | | Vitamins and minerals to support bone health | | We gradually lose bone density as we age, but many factors can speed up the process, including osteoporosis, menopause, injuries, and certain genetic conditions. Lifestyle habits like sitting for too long too often can also weaken your bones. | Regular weight-bearing exercise is vital for maintaining bone strength and density, especially if you live with osteoporosis. It's also crucial to eat a nutrient-rich diet that's high in the following nutrients: - calcium, which strengthens bones
- vitamins D and K2, which aid calcium absorption
- magnesium, which exists predominantly within our bones
- phosphorus, which comprises a large part of bone crystals
- protein, which provides collagen that holds bones together
- vitamin A, which helps develop the cells that build bone
- potassium, which buffers acidity and maintains pH balance
- Omega-3s, which help to protect against bone loss due to aging
- zinc, which supports the formation of bone-building cells and prevents excess breakdown
| | If dietary factors make it difficult to get enough nutrients through diet alone, talk with your doctor about adding supplements to your routine. | Your daily habits matter, too. Consider optimizing your diet and lifestyle in the following ways to help build better bone health: - Eat lots of vegetables.
- Get at least 150 minutes of physical activity each week.
- Perform strength training and weight-bearing exercises.
- Avoid very low calorie diets.
- Maintain a stable healthy weight to prevent malnutrition.
- Avoid smoking and drinking heavily.
| | | 💌 Send your general health questions to wellnesswire@healthline.com, and maybe we'll answer them in an upcoming newsletter! (Please note that we might feature your name and response.) | | | | | | |
| | | | One set to rule them all | | | | | | |  | | Bowflex SelectTech 552 Dumbbells | | Dumbbells are a great way to work out your upper body, but they're usually pretty bulky and take up a nice chunk of space. What if we told you that Bowflex created one set that replaces 15 pairs of weights?! They're easily adjustable from 2.5 to 50 pounds with the turn of a dial. This set is expensive but may be worth the price tag if you want to build a killer home gym. Read our full hands-on review to learn more about how they work! | | | Every product we recommend has gone through either Healthline's or Optum Store's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Store are owned by RVO Health. | | | | | | | | | | | |
| | | | | | | *It can not be combined with your health insurance. Healthline and Optum Perks are owned by RVO Health. By using this Optum Perks service, we may receive a tangible benefit. | | | | | | | | | | |
| | | | | Thanks for reading! I'll be back in your inbox on Wednesday to share symptoms of Alzheimer's disease you should know about. See you then. | | | | | | |
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