Should Men Worry About Bone Health?
Bones are an essential part of movement and protecting the body. To remain strong, bones constantly break down and repair, creating new bone. However, with age, bones tend to become weaker and more prone to fractures. Weak bones are a primary concern for women, but bone health in men is just as important. Poor bone health could mean future fractures and long healing times.
The importance of bone health
Under a microscope, bones look like a honeycomb. If the bones become weaker and lose density, the spaces inside the bones become larger. Poor bone density means that men have a chance of developing osteopenia, a precursor to osteoporosis. Osteoporosis is a condition in which bones are brittle and can break easily. Due to thinner bones and menopause, women tend to suffer from osteoporosis more than men. However, men are more likely to die from certain fractures compared to women. If bone health is a concern, these supplements have been proven to help.
Stock up on some vitamin D
Vitamin D is one of the most critical vitamins for bone health. Just a little sun exposure provides a daily dose, but some foods are fortified with vitamin D. Vitamin D helps process calcium and assists with new bone formation. Studies have shown that persons with osteoporosis are more likely to have lower levels of vitamin D. As little as 400IU, or 20 minutes of direct sunlight daily, is enough for most people.
Calcium is the cornerstone of bone health
Bones and teeth are mainly made of calcium. When bones break down and grow again, this is calcium moving in and out of the bone. Insufficient calcium levels can lead to brittle bones. If there is a concern about bone health, increasing calcium levels may help. Calcium is present in dairy, green leafy vegetables, and some fish. Due to poor diets, some men may not be receiving the daily recommended 1000mg of the mineral. Speak with a doctor or pharmacist about a daily calcium supplement.
Max out your magnesium
Like calcium, most of the body’s magnesium is found in the bones. Magnesium is a crucial mineral responsible for hundreds of processes in the body. People with higher concentrations of magnesium are more likely to have higher bone density. Magnesium is found in nuts, seeds, and legumes, but a supplement may be helpful.
Can vitamin K help your bones?
Another key bone-building ingredient is vitamin K. Vitamin K is an anti-coagulant, which supports heart health and lowers the risk of diabetes and cancer. However, research has shown that there are some bone health benefits as well. Vitamin K acts as a vital co-enzyme in bone health, activating the proteins necessary for bone growth. Vitamin K2, in particular, helps with bone health, but deficiencies in either K1 or K2 could be harmful.
Vitamin C does so much more
Vitamin C is renowned for having antioxidant and anti-inflammatory properties. The vitamin also aids in cell repair, anti-aging, and a healthy immune system. However, vitamin C also contributes to healthy bones. People who take the recommended daily intake decrease the chances of osteoporosis and increase bone mineral density.
Boost your bone health today
Men tend to focus on muscle health, heart health, and hormones like testosterone. At any age, men should focus on bone health as well. Poor bone density leads to fractures from simple falls or movements, especially over age 65. These supplements will help with bone health, along with a healthy lifestyle. Make sure to speak with a doctor or pharmacist before starting any supplement.