What Is The Role Of Minerals And Vitamins For Strong Bones And Joints?

While aging our bone and joint health becomes more important. We get more concerned about osteoporosis or arthritis. We seek ways to stay healthy and have strong bones and joints. Vitamins play a great role in keeping your bones and joints healthy. There are different types of Vitamins For Strong Bones And Joints. If you have a healthy diet, you will automatically get all the nutrients you need for strengthening your bones.

Some of the vitamins are calcium, vitamin D, zinc, magnesium, and many more. The bones of your body give your body shape and produce red blood cells, protect vital organs and more importantly store minerals. Sometimes digestive issues, diet restrictions, and appetite loss may affect the health of your bones as well as joints. 

Minerals And Vitamins For Strong Bones And Joints


Calcium helps your nerves, muscles, and cell to work efficiently and properly. Through foods and supplements, you get calcium, as your body can’t make calcium. Bone density is highest between ages 20-25 and goes down when you get older. Calcium is the main element of having a good bone density along with other minerals. Many women of all ages in the US do not get enough calcium in their diet.

So, intaking of food enriched with calcium is very much important. Intaking oral calcium supplements is one of the easiest and effective ways to increase calcium in your body. Calcium helps in maintaining healthy bones. Some of the foods enriched with calcium are tofu, yogurt, buttermilk, salmon, sardines, almonds, Brazil nuts, sunflower seeds, etc. 

Vitamin D

Vitamin D deficiency in adults causes many diseases so this is one of the most important elements among the various kind of Vitamins For Strong Bones And Joints. Calcium is necessary for bone density; Vitamin D helps in absorbing the calcium and phosphorus from the food you intake. For people from age 1 to 70 needs 600 IU of vitamin D every day and people above age 70 should take 800 IU.

Going out under the sun without sunscreen for just 10 to 15 minutes twice a week will give you enough vitamin D. But getting more than enough vitamin D can become harmful, especially for children. Some of the foods with vitamin D are fatty fishes like salmon, tuna, mackerel; beef liver, cheese, and egg yolks; a small number of mushrooms. 


Magnesium helps in bolstering bone mass and strength. It acts as a stimulator to release the calcitonin hormone. Calcitonin hormone stabilizes calcium levels by drawing out the mineral from blood and soft tissue and bringing it back to bones. Other than bone-strengthening magnesium helps in multiples things such as reducing inflammation, migraines, and PMS symptoms.

Also, it improves your exercise performance by strengthening the bone and joints. Taking too much magnesium will give you side effects like abdominal pain, nausea, diarrhea, headache. Some of the foods which have the highest amount of magnesium seeds, dry beans, wheat germ, whole grains, wheat, and oat bran. 

Vitamin K

In simple terms, vitamin K activates proteins that already exist in bone formation and mineralization. The important role of vitamin K is blood clotting. There are two forms of this vitamin, one is K1, and the other is K2. Not getting enough vitamin K will result in low bone density.

It is also the best Vitamins For Strong Bones And Joints and increases the risk of getting fractures very easily. For men, the adequate amount for intaking vitamin K is 120 mcg and for women, it is 90 mcg. It also helps in healing a wound very quickly. Vitamin K is found in dairy products and some foods like pork, poultry, egg, and fermented foods. 

Fish oil

Fish oil mainly consists of Omega-3 fatty acids. It also acts as another vitamin for strong bones and joints. Fish oil supplementation helps in absorbing calcium from the diet and inhibiting bone breakdown. It boosts the amount of calcium in your body and helps the bone density to increase. omega-3 fatty acids reduce joint pains and increase grip strength.

Other than strengthening bones it also helps in reducing depression, improving eye health, improve risk factors for heat, and many more. Omega-3 fish oil reduces the risk of having osteoarthritis. Some of the foods and sources of omega-3 fatty acids are fish oil are walnuts, chia seeds, flaxseeds, hemp seeds, and fishes like mackerel, salmon, cod liver oil, herring, etc.


Glucosamine is a natural sugar that is present around the joints and bone marrow. Glucosamine mainly helps in repairing cartilages in your body. Cartilages are flexible, tough, rubbery connective tissues that help in protecting the bones and the joints. This vitamin helps in building pads that prevent the bones from rubbing together.

Glucosamine helps in reducing the weakening of bones and supports healthy bone growth. It helps to reduce bone pain and the chances of osteoarthritis. This vitamin reduces inflammation and breakdown or loss of cartilages.

Other nutrients which give strong bones and joints are


Boron is a trace element that provides adequate bone growth and development and positively affects minerals such as calcium, phosphorus, and magnesium and works in synergy with vitamin D. it helps in keeping bone strong and improves brain functioning. Boron also helps in treating osteoarthritis, building muscles, and increasing testosterone levels.

Other than this it also helps in improving your skill of thinking and muscle coordination. Taking 1-20 mg of boron every day will be beneficial for your bone and joints. Overtaking will cause side effects like dermatitis, diarrhea, nausea, upper abdominal pain, vomiting, etc. Some of the foods with boron are coffee, milk, apples, dried and cooked beans, and potatoes. 


Silicon is one of the vitamins which helps in giving strong bones and joints. It improves the quality of the bone matrix and facilitates bone mineralization. If you intake silicon-infused supplements or foods, there is a high chance that your bone density will increase. It improves your bone strength and mineral density. Silicon boosts the production of bone-building cells.

It is also beneficial for kids in having strong bones and joints. Silicon treats osteoporosis, aging of the skin, growth of hair or nails. Consuming more than enough amount of silicon can result in lung cancer. Some of the foods with silicon are whole grains, red wine, raisins, bran-cereal, brown rice, green beans, and beer. 


Other than Minerals And Vitamins For Strong Bones And Joints, there are also many supplements. Always consult a doctor before using any medicine or following any diet. Also staying away from bad habits like smoking, drinking, or taking any kind of drugs will help in increasing your bone density. Introduce calcium-based fruits and vegetables to your dietary plan. Regular working out will also make your bones strong. 


How can I make my bones and joints stronger?

To keep your bones and joints stronger, you need to take specific vitamins which helps to strengthen bone and joints. You should take enough calcium-rich foods like milk, fruits, and Vitamins For Strong Bones And Joints. Also doing regular physical activity keeps your bones strong and also helps in keeping the joints flexible. Avoid taking excessive caffeine and alcohol and also try to quit smoking. These ways will help you in getting strong bones and good bone density. Some of the vegetables you must consume are onions, broccoli, cabbage, parsley, and enough protein.

What food makes your bone stronger?

Along with various Vitamins For Strong Bones And Joints, a balanced diet is also necessary. Getting foods that help in strengthening bone from an early age will be beneficial throughout life. Some of the foods you must intake are milk, cheese, soya beans, tofu, okra, plant-based drinks, nuts, etc. Foods enriched with vitamin D are salmon, sardines, egg yolks, breakfast cereals, and many more. Other than these sesame seeds, pulses, brown and white bread, various supplements will help in strengthening your bone.

What are the three most important things to avoid doing to keep bones healthy?

Things one should avoid having strong bones are alcohol, poor dietary decision, and smoking. The poor dietary decision means not having proper breakfast, lunch, and dinner. The timing between meals may affect your bone density after years. Also smoking and drinking at an excessive rate may cause damage to bone and joints. 

Leave a Comment