While calcium is important, there are other nutrients that are important.
3. Eat Enough Protein
You may be surprised to see protein on this list, but there's a good reason for it.
Protein is a key for good bone health.
We usually think of protein as being important for muscles, not bones. However, 50% of bone tissue is actually made of protein (1).
According to studies, protein intake has an impact on calcium absorption and can affect both bone formation and bone breakdown (2).
In order to maximize bone formation, make sure to get enough protein.
For protein-rich meals, you want to rely on foods such as chicken and eggs. Beans and nuts are also great protein options.
So how much protein is necessary for the body to have strong bones?
It depends on different factors; from your size to the activities that you do.
As a rule of thumb, a person with a larger frame requires higher amounts of protein per meal and vice versa.
4. Taking A Vitamin K2 + D Supplement
We said earlier that there is no "magic potion" for building stronger bones.
While that is true, there are very important nutrients involved in building bone density.
In addition to calcium, the two most important nutrients for bone health are Vitamins K2 and D3.
Getting enough of these nutrients is vital for maintaining your bone health.
However, the majority of American are deficient in these two vitamins.
This is problematic.
Vitamin K2 is involved with guiding calcium from your bloodstream into your bones. This helps to support joint elasticity and overall bone health.
Vitamin D helps you to absorb calcium into the bones.
As you can see, these two nutrients are key for your bone health.
However, it can be difficult to get enough of these vitamins through diet alone.
This is where supplementation is a good idea.
We recently launched a Vitamin K2 + D3 supplement. Our formula contains highly absorbable vitamin forms, and will help to support your overall bone health.
If you think that you might not be getting enough K2 (or D3), definitely check out our K2 + D3 formula.
If you are interested in learning more aobut the role that K2 and D3 play, check out our in-depth article on the benefits of Vitamin K2 + D3
Want to learn more about supplementation?
Check out our blog post on the Best Bone Supplements. Complementing vitamin D3 and K2 with other supplements like Magnesium can be beneficial, as these nutrients all work together to build stronger bones.
5. Lift Heavy
The body is known for its ability to adjust to the stress that it is experiencing.
If you don't exercise, which is a "good stress" for your body, then your body will become weak.
And one thing that you have to understand is that your bones can also become weaker or stronger depending on the activities that you do.
One of the best ways to stimulate the bone growth is via exercise.
You need to lift heavy if you want your bones to stay strong.
Now, "heavy" is relative.
What's considered as being heavy for a grandma is different from that of a young male powerlifter.
The key is to find something that challenges your body.
While lifting heavy weights is awesome for bone health, it's not always a great option for everyone. Especially those with an injury history.
In that case, doing cardio, such as running, is a great option.
While running outdoors is best (get that sunshine!), you can also run on a treadmill. Getting a good treadmill is a great way to stay active daily, even during the winter months.
It should come as no surprise that having a healthy diet and exercising are keys for building stronger bones.
It seems that "diet and exercise" are the answers to most of our ailments.
However, simply knowing this doesn't do anything if you don't make changes.
Knowledge is power WHEN it's put into action.
So make sure you endeavor to live a healthy lifestyle. This is the key to naturally building stronger bones