Osteoporosis can lead to severe and painful bone fractures. Even hairline fractures or sprains can be difficult to heal, and this is where bone repair supplements come in. Vitamins and minerals that contribute to bone healing and repair include calcium, vitamin D, vitamin C, vitamin K, magnesium, boron, silica, and zinc. Calcium has long been hailed as a bone building and strengthening supplement because it is essentially the building blocks of healthy bones. Adults over 50 years of age should consume at least 1,200 mg of calcium per day. This can be achieved through diet and oral supplementation. Adults under 50 need 1,000 mg daily and teenagers should get 1,300 mg. Calcium can be found in dairy products, vegetables, beans, and fish.
Vitamin C is important in wound healing. Ingesting enough vitamin C also promotes healthy collagen growth, which is essential to healthy bones. Vitamin D is required for proper calcium absorption, making it just as important as the calcium itself. Sources of vitamin D include sunlight, oysters, egg yolks, shrimp, fortified cereals, butter, and cheese. Vitamin K is another one of those bone repair supplements that aids in healing because it regulates blood clotting. This is especially important with compound fractures. Find this important vitamin in foods like dark leafy greens.
Among the bone repair supplements, magnesium is especially important because it helps retain calcium. Because of this, it should be taken in conjunction with calcium and vitamin D. Good sources of magnesium are seafood, nuts, seeds, tofu, legumes, whole grains, and vegetables. Boron is equally important because it assists in bone healing. Boron reduces the release of calcium and magnesium, allowing you to retain the minerals for longer, and increases testosterone and estrogen, which is required for bone strength. Apples are great sources of boron.
Silica and zinc are the final bone repair supplements that should be taken when fractures or sprains are present. Both elements can help repair damaged bone tissue, but silica should be taken with calcium because it also aids in calcium’s absorption in the bloodstream. Food sources of silica include rice, beer, mineral water, wholegrain bread, bran cereal, green beans, oats, and leafy greens. Zinc is present in oysters, wheat germ, veal liver, roast beef, tahini, pumpkin seeds, watermelon seeds, dark chocolate, lamb, and peanuts. If you feel like you aren’t getting adequate amounts of any of these nutrients in your diet, consider daily supplements.