We stand, walk and run so effortlessly that we rarely pay attention to the strong bones that make it all possible. Yes, we need strong bones to stand on our feet and accomplish the myriad tasks we do every day. But how often do we pay attention to the health of our bones that makes it all possible? Healthy bones allow us to move around, protect our vital organs, and store vital nutrients and minerals that keep us alive and thriving. When bones are weak, we are all at greater risk for fractures and pain that can lead to serious physical conditions such as osteoporosis and arthritis, resulting in limited mobility. Calcium is required by heart, muscles and nerves to function properly.
 
If we do not eat right and exercise regularly, our bones can become brittle and weaker and break easily. Broken bones can be very painful, interfere with normal life, and may require surgery. To avoid all these problems in the long run, it is best to include some essential nutrients in our regular diet that greatly improve bone health. Vitamin D3, B12, collagen, hyaluronic acid, and calcium are nutrients required to maintain optimal bone health. In this blog, we take a look at these essential nutrients that can impact bone health. So what are we waiting for? Let us get started.
 
1. Calcium:

An essential nutrient that the body needs to keep bones dense and strong at all times is calcium. Calcium is an important component of bones, where more than 99% of it's present in the form of calcium-phosphate complexes, which contribute to the strength and structure of the skeleton and make bones a metabolic reserve of the essential nutrient. Low calcium reserves in the body can increase the risk of low bone density, which can cause bones to become brittle and fragile. These weak bones can break more easily, leading to long-term injuries and other bone degenerative diseases. Women are more susceptible to calcium deficiency after age 30. It is important to include foods rich in calcium and supplements in your diet.
 
The most common calcium-rich foods include milk and dairy products, leafy green vegetables, soybeans, soy products, salmon, figs and berries, to name a few. But everyone does not take a nutritious meal every day. That makes it all the more important to incorporate calcium supplements into your daily routine. Opt for supplements with better bioavailability like Multi for Her 50+ Slow and Multi for Him Slow, which provide 100% of daily nutritional needs in addition to calcium.

2. Vitamin D:

Another essential nutrient that plays a critical role in strengthening muscles and bones is Vitamin D. Without vitamin D, the body cannot effectively absorb calcium, which is essential for good bone health. According to research, both calcium and vitamin D help strengthen bones in post-menopausal women. It also helps with other conditions that lead to weak bones, such as rickets in children. For the uninitiated, rickets is a disease of children who suffer from vitamin D deficiency. Vitamin D deficiency causes them to have weak bones, crooked legs, and other skeletal deformities such as a stooped posture.
 
While vitamin D can be obtained from foods such as salmon, sardines, herring and mackerel, red meat, liver, egg yolks and fortified foods such as certain fat spreads and breakfast cereals, this is easier for non-vegetarians. However, vegans and vegetarians can get it through supplements like Natural Vitamin D3 Melts from Wellbeing Nutrition. Natural Vitamin D3 Melts® are thin oral strips that dissolve instantly when touched to the tongue. These oral thin strips are made from natural ingredients that provide a safe and consistent source of the nutrient. They contain ingredients from organic plants such as lichens (which naturally shop vitamin D3), pure vitamin K2 derived from fermented chickpeas, and astaxanthin (an important antioxidant).
 
Normally, most vitamin D supplements also contain vitamin K2 (menatetrenone), as they have been shown to have a symbiotic effect. Thanks to the novel German technology - the unison effect embodied in these strips - they ensure rapid absorption and better bioavailability of vitamin D3 directly into the bloodstream. In addition, they're 100% organic, non-GMO, vegetable, sugar and gluten-free and therefore have no side effects.

3. Vitamin B12:

In addition to calcium and vitamin D, vitamin B12 is also an important nutrient for bone health. Vitamin B12 sufficiency is important for maintaining bone mineral density. Vitamin B12 plays an important role in DNA synthesis, the genetic material found in all cells of the body, including bone cells. In addition, vitamin B12 plays an important role in the formation of red blood cells, which are formed in the bone marrow.
 
While you can replenish your B12 reserves through foods like beef, shellfish, egg yolks, fortified cereals, tuna, trout and the like, vitamin supplements like Vegan Vitamin B12 Melts go a long way toward maintaining healthy levels of this essential nutrient in the body, especially if you're vegetarian or vegan. Wellbeing Nutrition's fast-dissolving nano sticks, Vegan Vitamin B12 Melts, contain vegan B12 formulated with a bioactive form of B12, methylcobalamin, which is the highest potency at 99% purity. It's an essential vitamin that supports a healthy nervous system and strong bones, boosts metabolism and provides sustained energy.
 
Studies have proven that vitamin B12 and folate together promote red blood cell formation and stimulate DNA synthesis. When choosing a supplement to improve the quality of your daily life, it's advisable to choose one that provides nutrients from 100% natural sources. Vegan vitamin B12 melts ensure precise dosing of therapeutics that work in synergy to cause a mutual response. This increases the effectiveness of the entire formulation, resulting in higher bioavailability and better as well as faster absorption of nutrients. These oral thin strips also contain curcumin, which provides antioxidant and anti-inflammatory effects at the cellular level as well.
 
4. Collagen:

Collagen makes up a large part of bone structure and helps strengthen bones. As a person ages, collagen production slows down, which can cause bones to weaken. This can lead to the development of diseases such as osteoporosis. Research shows that collagen peptides support bone formation and reduce the rate of age-related bone loss.
 
Collagen levels can be replenished by collagen-rich foods, including eggs, meat, fish, seafood, bone broth, dairy products, berries, citrus fruits, garlic, red and yellow peppers, cashews, tomatoes and green leafy vegetables, to name a few. There are some nutrients and foods that support collagen synthesis in the body, including vitamin C (foods such as citrus fruits, papaya, green leafy vegetables, strawberries and broccoli), hyaluronic acid, ginseng, antioxidants (foods such as blueberries, yerba mate, green tea, pomegranate extract, coffee extract, licorice roots, mulberry, astragalus, cinnamon, basil, thyme) and retinol. However, it's advisable to take collagen supplements because collagen contained in food cannot be directly utilised by our tissues.
 
Collagen is a long chain of amino acids, that enzymes need to break down into more usable shorter forms. Hydrolyzed Collagen supplements have gone through this enzymatic process of hydrolysis into shorter amino acid chains, so consuming them will lead to better absorption and results. Unfatted pure marine collagen peptide is easy to incorporate into your daily diet by mixing it into a beverage of your choice. The best collagen supplements are sourced from Korean deep-sea fish that are free of mercury, harmful antibiotics, and GMO feed. It helps improve bone and muscle mass, improves skin, hair and nail health, and prevents intestinal problems.

5. Hyaluronic Acid:

If there is one nutrient that promotes the growth and development of cartilage and bone in joints by stimulating the growth of new cells and tissues, it's hyaluronic acid. This essential nutrient also plays an important role in relieving joint inflammation and injury-related pain or tissue degeneration. According to research, hyaline cartilage formation is aided by hyaluronic acid, hyaline cartilage provides support and flexibility to the bones in the nose, ears and ribs
 
One of the best supplements to manage and combat age-related bone loss is Slow Bone Support, a time-released dietary supplement containing MCT oil that helps improve mobility and promote bone health. The supplement contains non-denatured collagen type II, MCT oil, resveratrol and hyaluronic acid. All nutrients are in one capsule in capsule format, so you get everything you need in one dose without the ingredients interacting with each other.

Conclusion
 
Most Indian diet doesn't contain these important essential nutrients, it becomes very imperative to get a pack of supplements containing these important nutrients that will help you improve and strengthen your bones!