Taking care of your bones & joints is an important part of living a healthy lifestyle. Find out how to help keep them in tip-top condition
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As we get older, our bones and joints can need more support. One of the best ways to look after them is by keeping active and doing regular exercise. It’s equally important to eat a varied and balanced diet with all the essential vitamins and nutrients you need to help stay fit and healthy
Which vitamins & minerals help to keep our bones healthy?
When it comes to supporting bone health, the following vitamins and minerals are ones to know about:
Calcium
Calcium helps support healthy bones, teeth and muscle function. Most of us get all the calcium we need through our diet and the main sources include:
- Dairy products
- Soy milk or soy-based products
- Green leafy vegetables
- Nuts
- Bread
- Fish with edible bones such as sardines
- Fortified foods and drinks
Vitamin D
This important vitamin helps our bodies to absorb calcium which supports both healthy bones and muscles. In spring and early summer, most of us get enough vitamin D from the action of sunlight on our skin.
However, the government recommends adults and those aged four and over should consider a daily supplement of 10 micrograms of vitamin D during autumn and winter, when sunlight levels aren’t strong enough for our bodies to make enough vitamin D.
Some people won’t make enough vitamin D from sunlight because they have very little or no sunshine exposure.
The government recommends a daily supplement containing 10 micrograms of vitamin D all year round for people who:
- Aren't often outdoors – for example, if they’re frail or housebound
- Are in an institution like a care home
- Usually wear clothes that cover up most of their skin when they’re outdoors
- Have a darker skin tone for example have an African, African-Caribbean or south Asian background (you may also not make enough vitamin D from sunlight)
Although we cannot get enough vitamin D from our diets alone it’s a good idea to incorporate some vitamin D-rich foods into your diet:
- Red meat
- Liver (not suitable for pregnant women)
- Egg yolks
- Fortified cereals and nut or rice milks
- Mushrooms
- Oily fish
Which vitamins & minerals help to keep our joints healthy?
In addition to calcium and vitamin D, which both support muscles as well as bones, you should take care to include vitamin C-rich foods as part of your diet.
Vitamin C
This vital vitamin supports the production of collagen in the body, which in turn helps keep cartilage and connective tissue in the joints healthy. Vitamin C can be found in:
- Oranges and orange juice
- Green and red peppers
- Leafy greens
- Potatoes
- Strawberries
We also have a number of supplements designed to support bone and joint health, though these shouldn’t replace a healthy, balanced diet. Here are some of our favourites:
Other ways to help protect your bones & joints
Aside from supplements, there are several other things you can do to support your bones and joints throughout your life, including:
1. Eating a healthy, balanced diet
Eating a varied, balanced diet means you should be able to get most of the essential vitamins and minerals you need to keep your body happy and healthy. Make sure you’re eating lots of fruits, veggies, protein and fibre, and keep the highly processed, high sugar and high fat foods to a minimum.
For more nutrition advice, check out our top healthy eating tips.
2. Doing regular exercise
Exercise is vital for supporting both our physical and mental wellbeing throughout life, and regular physical activity can help to keep our bones and muscles strong.
Weight-bearing exercise and resistance exercise is particularly important for improving bone density. The NHS recommends strength training twice a week, plus at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week.
Even if you find yourself with joint or bone pain, try not to stop exercising altogether. Instead, switch to lower impact weight-bearing training, such as brisk walking.
However, if you do have bone or joint issues, an existing medical condition or have not exercised in a while, it’s a good idea to speak to your GP before starting a new exercise programme so you can work out what will work best for you.
3. Maintaining a healthy weight
Excess weight can put additional stress on your weight-bearing joints, such as your knees and hips. On the flip side of this, being underweight is linked to a higher risk of bone fractures. So, maintaining a healthy weight throughout your life is really important for your bone and joint health.
If you need any support with losing, gaining or maintaining your weight, our Weight Management hub is on hand with advice, support and services to help you reach your goals.
4. Wearing appropriate footwear
Remember to wear appropriate footwear during exercise. Always wear running shoes when running, as they absorb shock and protect your weight-bearing joints. If walking long distances, wear walking boots which help to support the ankles.
Who needs bone health support?
Everyone needs to look after their bones and joints, and it’s important to do so from a young age.
As we get older our bones become less dense and some people lose more bone density than is normal, which can lead to osteoporosis, carrying a greater risk of fractures.
Women are at a higher risk of developing osteoporosis than men as they lose bone rapidly in the years after menopause. There are however many different factors that can increase the risk of developing osteoporosis including:
- Long-term use of steroids
- Drinking and smoking heavily
- A low BMI
- A lack of regular exercise
A lack of vitamin D can lead to soft, weak and deformed bones in children (rickets) and soft bones and bone pain in adults (osteomalacia). These conditions are becoming more common because of vitamin D deficiencies brought on by poor diet and/or insufficient sunlight.
As we’ve touched on, we do tend to lose bone strength naturally as we get older too. To keep bones healthy into older age, those over the age of 65 should make sure to stay active and keep eating a diet rich in vitamins and minerals (even if your appetite decreases).
If you’re experiencing bone or joint pain, however, make sure to go and see your GP who can provide advice and support.
Frequently asked questions
What vitamin am I lacking if I have bone pain?
There can be many reasons behind bone or joint pain including a lack of vitamin D. If you do find yourself in pain though, make sure to go and see your GP.
Which vitamins are best for joints & bones?
As we’ve mentioned, calcium and vitamin D are really important for supporting our bones and joints.
What are the best supplements for joint & bone support?
Taking care of your bone and joint health is as much down to lifestyle factors than it is supplements. Eating a healthy, balanced diet, with plenty of vitamins and minerals, maintaining a healthy weight and undertaking regular exercise is all vital to keep your bones and joints healthy, but some supplements can help to support your bone and joint health too – such as vitamin D.
