01 FEB 2022 NUTRITION & WELLNESS 5 MINS READ 186 VIEWS 38 SHARES

4 Important Things You Need for Strong Bones

Strong, healthy bones are the foundation for a long and hearty life. As we age, the processes of our bodies and cells slow. As such, fortify your body with the vitamins, minerals and nutrients it needs sooner rather than later. Remember: prevention is better than cure!


Important vitamins and minerals for healthy bones

There are many vitamins and minerals you need to keep your bones healthy and strong, including:

  • Protein
  • Calcium
  • Magnesium
  • Vitamin D


Start Your Day Right with Protein

Protein is vital for bone and muscle growth and keeps your body fuelled on the right kind of energy. After all, did you know that protein makes up roughly 50% of the volume of bone and about one-third of its mass?

When you start your day with protein, it doesn’t just help promote better bone development but helps increase and preserve bone and muscle mass which will prove to be important as our bodies age.

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If you don’t have the time to consume sufficient protein from food sources, supplement your body with the Nutrilite Soy Protein Drink. It is highly digestible and sustainably sourced from non-GMO soy, pea and wheat, fortifying the building blocks of your body from the inside out.


Calcium

Did you know that 99% of the calcium in the body is stored in your bones and teeth? Calcium is an important building block for your bones as well as your daily diet.

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For children and adolescents, their body builds new bones faster than it breaks down old ones. By the time you reach the age of 30, your body breaks down and forms bone mass at the same rate. In older adults, your bones break down at a faster rate than they are built. As such, people, especially women, develop a higher risk of osteoporosis as they age.

When you don't consume enough calcium, your body drains the stores from your bones, which can lead to weak and brittle nails, numbness in the extremities, and muscle spasms.

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On average, you should be consuming 1,000 to 1,200mg of calcium a day as an adult. Some natural sources of calcium include:

  • Dairy products (milk, cheese, yoghurt)
  • Green vegetables
  • Sardines & salmon
  • Nuts
  • Tofu


Magnesium

When talking about bone health, calcium is usually the first thing that comes to mind. Did you know that magnesium also plays a vital role in many bodily functions? Combined with calcium, magnesium is also important for strong bones. Over 50% of magnesium in your body is stored in the skeletal system, and it is important that you consume enough of it to keep your body's structure and function in optimum condition.

Natural sources of magnesium can be found in nuts, leafy greens and beans. However, for those of you who prefer your food a little more instant (and deep fried), it is highly likely that you might not be giving your body the intake it needs.

An ideal ratio of magnesium is a 2:1 ratio of calcium to magnesium. So, if you consume 1,000mg of calcium a day, you should ideally have 500mg of magnesium a day, too!


Vitamin D

Having a healthy intake of vitamin D in your diet is important for your bone health and your gut health. It is an essential tool your body needs to promote the efficient absorption of calcium.

Vitamin D is great for many things and is best sourced from sunlight. However, prolonged exposure to sunlight without the appropriate skin protection like high SPF sunscreen can have other detrimental effects to your skin. For those of you who prefer less time outdoors, a vitamin D supplement is ideal.


Protein + 1

Alternatively, supplements are also a great way of ensuring that you're providing your body with the necessary intake of calcium, magnesium and vitamin D that it needs. So, apart from taking the Nutrilite Soy Protein Drink, pair your protein with another handy Nutrilite supplement.

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The Nutrilite Cal Mag D Plus provides you with the optimal levels of all three in one easy-to-swallow tablet! Sourced from calcified seaweed harvested from the Icelandic fjord seafloor, Cal Mag D Plus is a concentrated supplement that fills your daily and overall intake needs to keep your bones strong.

These sustainably sourced nutrients are then paired with vitamin D and contain NO artificial colourants, flavours or preservatives. Nutrilite Cal Mag D Plus is also lactose-free, making it an ideal solution for people who are lactose-sensitive or intolerant!


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  • For more protein info, read this
  • For protein-packed recipes, browse and try these
  • Calculate how much protein you need daily here

This article is part of the Start Your Day Right with Protein Power campaign by Nutrilite.