As we get older, our bones and joints can begin demonstrating wear and tear. As we age, particularly beyond 40 years, bone health and joint mobility become critical to prevent ailments like osteoporosis and arthritis. Of course, regular exercise and appropriately balanced nutrition are crucial to bone and joint health, but some vitamins and supplements can offer your body the extra support to remain strong and nimble. In this article, we will share the vitamins and supplements needed to help maintain healthy bones and joints over 40.
Calcium
Calcium is the most critical mineral for bone health. It is the main building block of bones and teeth, assisting to keep them strong and dense. Calcium absorption becomes less efficient as we age, so getting enough in our meals or supplements is vital. When your calcium levels are low, the bones become brittle, making them prone to fractures.
For adults above 40, daily calcium intake recommendation is 1,000 mg. Women who have gone through menopause may need as much as 1,200 mg a day. Calcium-rich foods include dairy products, leafy greens and fortified cereals, but if your diet doesn’t provide enough calcium, supplements can help.
Vitamin D
Vitamin D is essential for the absorption of calcium. If you don’t get enough vitamin D, your body won’t be able to absorb the calcium you eat, no matter how much you get. It also helps maintain bone density and prevent bone loss. It plays a role in regulating calcium and phosphorus levels, which are vital for the formation of bones.
As you get older, your skin is less effective in making vitamin D from sunlight so you need supplementation even more. Especially after the age of 40, it is advisable to take 800–1,000 IU of vitamin D a day. Fatty fish, egg yolks and fortified foods are sources of vitamin D, but supplements are usually required to maintain adequate levels.
Magnesium
Magnesium is used alongside calcium and vitamin D to aid bone health. It is involved in the process of bone mineralization, critical for creating a bone framework. Magnesium assists in regulating calcium levels in the blood and supports muscle function, which is essential for your joint health overall.
Magnesium levels naturally decrease as we age, which can negatively affect joint function and bone strength. For adults over age 40, the recommended daily intake for magnesium is roughly 310–420 mg. Nuts, seeds, whole grains and leafy vegetables are good dietary sources of magnesium. But magnesium supplementation can help confirm that your body receives enough of this vital mineral.
Vitamin K2
Sometimes vitamin K2 is met with huge indifference, but it is actually an essential component of bone health. It assists in activating proteins that help manage calcium levels in the body, encouraging calcium to be deposited in the bones and teeth instead of in the arteries, where it can cause calcification and cardiovascular problems. Vitamin K2 also helps with bone mineralization and is therefore important for bone density in the aging population.
Around 90–120 mcg of vitamin K2/day after the age of 40. Dietetic sources of vitamin K2 include fermented foods (natto), hard cheese, and egg yolks. If you can’t add these to your diet, try a vitamin K2 supplement to support your bones and joints!
Collagen
Collagen is a protein that consists of a big portion of our bones, joints and connective tissues. The body produces less collagen over time, leading to joint stiffness, reduced mobility and weak bones. Especially type II collagen can be beneficial for the structure of joints and bones, and can keep our flexibility and strength strong.
After 40, collagen supplementation improves joint mobility, reduces the risk of joint pain, and supports overall bone health. Research suggests that collagen may relieve symptoms of osteoarthritis, a degenerative condition common among older adults. Collagen supplements come in many forms including powders, capsules, and liquids.
Glucosamine and Chondroitin
Glucosamine and chondroitin are natural substances in cartilage, tissues that help cushion joints. These supplements are often taken to promote joint health and reduce symptoms of osteoarthritis, a disease that becomes increasingly common after age 40. Glucosamine plays a role in cartilage formation, while chondroitin maintains cartilage elasticity and inhibits cartilage degradation.
And supplementing with glucosamine and chondroitin can ease joint pain, increase flexibility and aid in the repair of cartilage. Research indicates that these supplements can enhance joint function and reduce inflammation, offering relief from ailments like arthritis. Common doses of glucosamine and chondroitin are usually 1,500 mg and 1,200 mg a day, respectively.
Turmeric (Curcumin)
One of the biggest benefits of turmeric (specifically, curcumin — the active component in turmeric) might be its amazing anti-inflammatory properties that help both your joints and bones. It can also contribute to chronic inflammation, common in joint pain and arthritis. As an anti-inflammatory agent, curcumin may support a reduction in joint pain and improvement in mobility, making it a good supplement for joint health.
Turmeric (curcumin) — Taking a turmeric supplement may help you with the stiffness, swelling, and pain from the joints. It also contributes to bone health by stimulating the action of bone-building cells. It is advisable to take turmeric together with a black pepper extract that contains piperine, a natural substance that has been shown to improve the absorption of curcumin by up to 2000% (22, 23).
Boron
Boron is a microparticle that has an important function in maintaining bone health. It assists in the metabolism of calcium, magnesium, and vitamin D, so that these nutrients are utilized in the body properly. It also aids in maintaining bone density and helps reduce inflammation, bettering joint function as a side effect.
Scientific research indicates that taking boron supplements can decrease osteoporosis risk and enhance the strength of our bones and joints. Boron’s recommended daily intake is 3–6 mg. Boron is present in foods such as almonds, avocados, and leafy greens, yet supplementation can improve maximum bone health.
Omega-3 Fatty Acids
Omega-3 fatty acids, which are abundant in fish oil, as well as plants such as flaxseeds, are particularly effective at reducing any inflammation in the body. Studies have demonstrated benefits for joint health through reduced stiffness, improved mobility, and less pain from arthritis and other conditions. Omega-3s aid in bone formation, thus supporting bone density as well.
Omega-3 fatty acids are an excellent addition for those over 40, helping with bone and joint health. Daily amounts of omega-3s, in the 1,000–2,000 mg range, help keep inflammation in check, helping promote joint flexibility and comfort.
MSM (Methylsulfonylmethane)
MSM is a natural compound that has been found to lower joint pain, inflammation, and stiffness. It is commonly employed for relief of osteoarthritis and other degenerative joint diseases. MSM promotes collagen production, and its anti-inflammatory properties can improve the strength and flexibility of your joints.
MSM supplements may be beneficial in relieving joint pain, improving flexibility, and supporting the health of bones and connective tissues. MSM is also often found in conjunction with glucosamine and chondroitin often for the best joint health.
What to know about maintaining healthy bones and joints after 40 to help stay active and independent. And while a healthy diet and exercise have an essential role to play in supporting the health of bones and joints, vitamins and supplements can also provide further support. Key nutrients such as calcium, vitamin D, magnesium, collagen and more, can help prevent bone loss, reduce joint pain, and improve flexibility. This could help you to stay active and pain-free as you get older! By supplementing your diet with these vital supplements, you may be able to support your bones and joints which could get you moving more with less pain.
Please contact Vita Glow before starting any new supplement regimen and make sure they are right for you.
