The days are getting shorter, and the leaves are falling. Autumn is here and now is the time to prepare your bones and joints for the cold winter to come!
We all know calcium is what your bones are made of, but how does it get there?
Calcium needs supportive nutrients to get to our bones. The top supportive nutrients for bone health are Vitamin D, Vitamin K, and Magnesium. Thyroid hormones and believe it or not, strain on your bones in the form of resistance training are essential for good bone health.
You can think of calcium as the building material of your bones.
Supportive nutrients like Vitamin D3, Vitamin K2, and Magnesium are the construction workers,
And our hormone messengers are like formen, telling the body to keep, or let go of calcium in bone.
The sun vitamin, Vitamin D3 helps your body absorb the calcium from your diet or supplements. Vitamin D3 has other forms and functions in the body, but maintaining strong bones is its primary role. Supplementing with Vitamin D3 is recommended for anybody that is not getting adequate sun exposure.
This includes anybody that lives in a northern climate come the colder months!
Vitamin K2’s main role is for blood coagulation, it gets its name from the German word Koagulationsvitamin, after its discovery in the 1930’s. Vitamin K’s role in bone health is that it actively helps build the cells within your bones which “lay the calcium bricks”. Vitamin K is best found in dark leafy vegetables like kale and spinach, Popeye was really on to something!
The mineral Magnesium is essential for human health.
Among its many roles, it helps build your bones by supporting the cells which build bone; along with vitamin K2. It helps the body absorb Vitamin D3 (which helps absorb calcium), and it helps the Thyroid hormones support your blood calcium levels. We can get some magnesium from nuts and seeds, but this mineral is difficult to get from non-organic produce.
So then what’s the best way to build strong bones?
Movement and exercise helps keep bones growing, rest helps them heal, and good food and supplements help to provide nutrients to keep them strong!