Maintenance of bone and joint strength is important for day-to-day functioning, and carrying out daily tasks and activities. There may be instances where exercises may not prove to be helpful, leaving you with the option to rely on dietary supplements.

The most well-known and effective supplements for optimal bone and joint health are:

Fish Oil

Fish oil is rich in omega-3 fatty acids that boost immune system health and help overcome joint inflammation. Daily consumption of fish oil capsules benefits joint health by reducing the intensity of joint issues like stiffness, swelling, or tenderness. These supplements are an excellent source of healthy and natural unsaturated fats.

Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) omega 3s ensure proper joint lubrication and help in the restoration and maintenance of joint tissue. If you follow an exercise routine, these supplements may help increase the blood flow to the joints, thereby reducing pain and swelling.

Fish oil is obtained from cold-water fish like salmon, sardines, anchovies, and so on. Other sources rich in omega-3 fatty acids can be flaxseeds and walnuts. The suggested fish oil dosage is 1-3 grams per day. You can check the quantities of EPA and DHA in the supplement before buying, and purchasing the one that best suits your requirement. However, keep in mind that no traces of mercury or lead should be present.

Calcium

Calcium is a nutrient well-known for its properties to maintain bone health and strength, and facilitate joint mobility. It also enhances blood circulation and muscle control in the body. Calcium is not naturally produced by our body and hence arises the need for external supplementation. Osteoporosis (or weak bones or low bone density) is caused by a lack of calcium in the body, and taking calcium supplements for bone restructuring and growth can be the solution.

Calcium is usually found in dairy products like milk, cheese, yoghurt, and buttermilk. Other sources of calcium include almonds, soybeans, figs, and dark leafy vegetables. It can also be consumed in the form of capsules or tablets. Consumption of vitamin D along with calcium can help the body effectively absorb the latter.

The recommended daily intake of calcium is as follows:

  • 1300 mg for youngsters between the ages of 9 years and 18 years
  • 1000 mg for adult women with age 50 years and below
  • 1200 mg for women over 50 years of age
  • 1000 mg for adult men with age 70 years and below
  • 1200 mg for men above 70 years of age

Multivitamins

Each vitamin performs different roles in our body. Vitamin D is the most commonly known vitamin that helps the body with the absorption of calcium, maintains bone strength, and helps prevent injuries. Vitamin C is essential for bone mineralization (or bone repair) and plays an important role in the immune system. Vitamin K can be helpful in enhancing bone density and maintaining overall health.

Consumption of multivitamin supplements can help relieve joint stress, pain, and stiffness. They are highly beneficial for the optimal functioning of soft tissues like joints, bones, cartilage, and tendons. Multivitamin supplements come packed with the goodness of all multivitamins and minerals along with other healthful ingredients.

Multivitamin supplements are available in the form of capsules, tablets, gummies, liquids, and powders. Consumption of multivitamins, as well as other nutrient-rich foods, may result in exceeding the daily recommended amount of intake for various vitamins and minerals. Maintaining a balance here is the key.

Conclusion

The effectiveness of these supplements may depend from individual to individual based on the body type, intake amounts, and underlying health conditions. It is best to consult a physician for the optimal combination of these supplements for a well-balanced and nutritious diet based on your requirements.

Tell us about your experience with dietary supplements in the comments below!

Disclaimer: The statements, opinions, and data contained in these publications are solely those of the individual authors and contributors and not of Credihealth and the editor(s). 

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