#vitaminsforbonesandjoints #strongbones #bonesandjointshealth
If you suffer from joint pain in areas such as the knees, wrists, hands, thighs, spine, or elbows, you likely have joint inflammation.
In this video, we present to you 8 essential vitamins crucial for bone and joint health. Joint pain can be caused by degenerative joint diseases, bone-on-bone friction, injuries, and sometimes may require surgical intervention. Fortunately, there are natural ways to alleviate joint pain by adjusting your diet. It is crucial to include vitamins D, A, and C in your diet. Additionally, lesser-known vitamins that our doctors might not mention, such as B12, K, and B9, should be included.
For strong and healthy bones and joints, you need 8 simple vitamins, nutrients, and natural remedies, including vitamins D3 and K2, collagen, boron, and many others.
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⏰Timestamp⏰
00:00 Hello
01:36 1. Vitamin D
04:54 2. Vitamin C
06:58 3. Vitamin K
10:01 4. Vitamin A
12:34 5. Vitamin E
15:42 6. Vitamin B12
18:19 7. Vitamin B6
20:43 8. Vitamin B9
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Disclaimer: The materials and information contained on channel are provided for educational and general purposes only and therefore are no substitute for informed medical advice or care. Please consult a medical doctor to seek treatment for any illnesses or medical concerns you may have.
We strongly recommend seeking advice from a qualified medical professional or certified dietitian before making significant changes to your diet or incorporating new supplements into your daily routine. Considering the uniqueness of each individual’s body, what works for one person may not necessarily work for another.
Our bones and joints provide the framework that supports our bodies and allows us to move but their well-being often goes unnoticed until we experience discomfort or limitations whether you’re an athlete striving for Peak Performance or someone looking to maintain an active and fulfilling lifestyle taking care of your bone and joint health is
Essential fortunately Nature has provided us with an arsenal of powerful vitamins that can help strengthen and protect these vital components of our bodies today we will delve into the world of vitamins and explore eight remarkable ones that play a significant role in bolstering your bone and joint health by understanding the benefits of
These vitamins you can make informed choices and take proactive steps towards building strong flexible and resilient bones and joints it’s important to note that bone health isn’t just a concern for the elderly building strong bones should begin in childhood and continue throughout our lives no matter your age investing in
Your bone health today means reaping the rewards of Mobility Independence and an active lifestyle in the years to come our bones are living tissues that undergo constant renewal with old bone being broken down and replaced by new bone cells this process requires a delicate balance of nutrients and that’s where
These eight incredible vitamins come into play one vitamin D vitamin D also known as the sunshine vitamin is a fat soluble vitamin that the body can produce when exposed to sunlight it plays a crucial role in helping the body absorb and utilize calcium which is essential for the development and maintenance of strong
And healthy bones when sunlight hits our skin a remarkable process begins the skin synthesizes vitamin D which is then converted in the liver and kidneys into its active form known as calcitriol calcitriol acts as a hormone facilitating the absorption of calcium from the intestines into the bloodstream the impact of vitamin D on
Bone health is profound it helps maintain optimal levels of calcium and phosphorus in the body which are essential for building and remodeling bones adequate vitamin D levels ensure that calcium is properly deposited in the bones making them strong and resistant to fractures in addition to promoting bone
Health vitamin D also plays a role in supporting joint health it has anti-inflammatory properties that help reduce joint pain and stiffness particularly in conditions such as osteoarthritis and rhe toid arthritis while sunlight Remains the primary source of Vitamin D it can also be obtained through certain dietary sources fatty fish like salmon mackerel
And sardines are excellent sources of vitamin D additionally egg yolks and fortified dairy products such as milk and yogurt can contribute to your vitamin D intake the recommended daily intake of vitamin D varies depending on a sex and individual needs according to reputable organizations such as the National
Institutes of Health NIH and the endocrine Society the general guideline for adults is 600 to 800 international units IU per day however it’s important to consult with your health care provider to determine the appropriate dosage for your specific situation now let’s address some specific groups who may have increased vitamin D
Needs pregnant and breastfeeding women older adults individuals with limited sun exposure people with darker skin tones and those with certain medical conditions may require higher vitamin D intake it’s essential for these individuals to work closely with their health care providers to ensure adequate vitamin D levels when it comes to bone and joint
Health renowned organizations such as the national a osteoporosis Foundation the Arthritis Foundation and the American Academy of orthopedic surgeons emphasize the importance of maintaining sufficient vitamin D levels they recommend a combination of sunlight exposure dietary sources and if necessary Vitamin D supplements to support overall bone and joint health
Two vitamin C vitamin C also known as ascorbic acid is a water soluble V vitamin that is renowned for its powerful antioxidant properties it plays a crucial role in collagen production a vital protein that forms the structural framework of Bones and connective tissues collagen is like the glue that
Holds our bones and joints together providing strength flexibility and resilience vitamin C acts as a catalyst in the synthesis of collagen ensuring its proper formation and function this is why vitamin C is so important for maintaining healthy bones and joints vitamin C not only supports the formation of collagen but also plays a
Key role in bone mineralization it enhances the absorption of calcium an essential mineral for bone strength and helps prevent the breakdown of existing bone tissue in addition to its direct impact on bone health vitamin C has been shown to have anti-inflammatory properties it helps reduce inflammation in the joints making it beneficial for
Conditions such as osteoarthritis and rheumatoid arthritis so how can we ensure an adequate intake of vitamin C luckily Nature has provided us with an abundance of vitamin C rich foods oranges kiwi fruit pineapple berries and leafy green vegetables are excellent sources by incorporating these Foods into your diet you can give your
Bones and joints the support they need the recommended daily intake of vitamin C varies depending on age sex and individual needs reputable organizations such as the National Institutes of Health NIH and the Academy of nutrition and dietetics recommend a daily intake of 75 to 90 mg for
Adults three vit vitamin K first and foremost Vitamin K is essential for the synthesis of certain proteins involved in bone mineralization one of these proteins is osteocalcin which helps regulate the deposition of calcium into the bone matrix vitamin K activates osteocalcin allowing it to bind to calcium and
Promote its incorporation into the bone structure this process ensures that the bones remain strong and dense reducing the risk of fractures and osteoporosis furthermore vitamin K has been found to influence the synthesis of another protein called Matrix GLA protein MGP MGP plays a critical role in preventing the calcification of soft
Tissues including blood vessels and cartilage by inhibiting the abnormal calcification of cartilage in joints vitamin K can help maintain joint health health and prevent conditions such as osteoarthritis in addition to its role in bone and joint health vitamin K has demonstrated therapeutic potential in the treatment of certain Bone and Joint
Diseases Studies have suggested that vitamin K supplementation may have a positive impact on bone density and reduce the risk of fractures in individuals with osteoporosis furthermore vitamin K has shown promise in red reducing joint inflammation and protecting against cartilage degradation in conditions like rheumatoid arthritis it’s important to note that
Vitamin K exists in several forms with vitamin K1 thinon being primarily derived from plant sources particularly green leafy vegetables vitamin K2 menaquinone on the other hand is produced by bacteria in the gut and is also found in animal-based products such as meat and cheese both forms of vitamin K can
Contribute to bone and joint health although vitamin K2 may have a more potent effect the recommended daily intake of vitamin K varies depending on age sex and individual needs the National Institutes of Health NIH suggests an adequate intake of 90 to 120 microgram for adult males and 90 to 90 micrograms for adult
Females however it’s worth noting that vitamin K deficiencies are rare as the body can recycle and reuse vitamin K nonetheless certain individuals may have a higher risk of deficiency such as those with malabsorption issues or who are taking medications that interfere with vitamin k metabolism in such cases supplementation
Or dietary adjustments may be necessary under the guidance of of a health care professional four vitamin A vitamin A a vitamin plays a multifaceted role in maintaining healthy bones and joints it influences various aspects of bone health including development protection and the treatment of Bone and Joint
Diseases vitamin A is crucial for bone development it supports the differentiation and maturation of osteoblast the specialized cells responsible for bone formation during childhood and Adolescence vitamin A plays a pivotal role in proper bone growth and remodeling ensuring the structural integrity and strength of Bones vitamin A is not only important
For bone development but also plays a significant role in bone protection it aids in the maintenance of bone density by influencing the balance between bone resorption break down and Bone formation by supporting the optimal functioning of osteoblasts and osteoclasts cells responsible for bone resorption vitamin A helps preserve bone
Mass and reduces the risk of osteoporosis a condition characterized by weakened and brittle bones in addition to its influence on bone health vitamin A plays a vital role in joint health and the treatment of Bone and Joint diseases it possesses an anti-inflammatory properties which can help alleviate joint pain swelling and
Stiffness associated with conditions such as rheumatoid arthritis by reducing inflammation vitamin A supports joint function and enhances overall joint Mobility including vitamin A rich foods in your diet is an excellent strategy to ensure optimal intake and reap the benefits for bone and joint health foods rich in vitamin A include
Liver fish eggs and yellow orange and red colored fruits and vegetables these vibrant foods contain carotenoids which the body can convert into Vitamin A the recommended daily intake of vitamin A varies depending on age gender and individual needs 700 to 900 micrograms for males and 600 to 700 microgram for
Females it is important to note that excessive absorption of V vitamin A from supplements can be harmful so it is best to obtain it from natural food sources five Vitamin K Vitamin E A potent antioxidant plays a vital role in maintaining the health of our bones and joints its unique properties help
Protect our cells from damage and reduce inflammation contributing to overall Bone and Joint wellbeing when it comes to bone health vitamin E acts as a powerful antioxid oid an neutralizing harmful free radicals that can cause cellular damage antioxidants are substances that protect your cells from damage caused by free radicals which are unstable
Molecules that can cause inflammation and diseases by reducing oxidative stress vitamin E helps preserve the Integrity of bone cells and supports optimal bone formation this is crucial in preventing bone loss and maintaining bone density especially as we age how does Vitamin E do that well vitamin E can balance the activity of
Two types of cells in your bones osteoblasts and osteoclasts osteoblasts are the cells that build new bone tissue while osteoclasts are the cells that break down old bone tissue when these two types of cells are in harmony your bones are constantly being remodeled and renewed maintaining their shape and
Strength however when there is an imbalance between them such as when osteoclasts are more active than osteoblasts your bones start to lose mass and become weaker and more prone to fractures furthermore vitamin E possesses anti-inflammatory properties that benefit joint health chronic inflammation is a Hallmark of many Bone and Joint conditions such as
Osteoarthritis and rheumatoid arthritis by reducing inflammation vitamin E helps alleviate joint pain swelling and stiffness promoting greater joint comfort and flexibility vitamin E can also improve blood circulation to your joints providing them with more oxygen and nutrients vitamin E lubricate your joints by increasing the synthesis of hyaluronic acid which is a natural
Substance that keeps your joints moist and flexible so how can you get enough vitamin E for your bone and joint health the recommended daily intake of vitamin E for adults is 15 mg or 22 international units IU you can get vitamin E from various food sources such as vegetable oils
Especially wheat germ oil nuts especially almonds and hazelnuts seeds especially sunflower seeds and chia seeds green leafy vegetables such as spinach and kale avocados eggs and fortified cereals you can also take vitamin E supplements if you have a deficiency or a medical condition that affects your absorption of fat soluble vitamins six vitamin
B12 vitamin B12 also known as cobalamin is a water soluble vitamin that plays a vital role in the production of new bone cells it is an essential nutrient involved D in the synthesis of DNA the genetic material that regulates cellular functions including bone metabolism vitamin B12 supports the proper functioning of osteoblasts the
Cells responsible for bone formation it plays a critical role in the production of collagen a key protein that provides structure and strength to bones and joints collagen forms the framework upon which minerals such as calcium and phosphorus are deposited promoting bone density and integrity vitamin B12 also helps prevent
Homoy an amino acid that can damage your bones and increase your risk of fractures Studies have shown that low levels of vitamin B12 are associated with lower bone mineral density and higher fracture risk especially in older adults vitamin B12 deficiency can also cause megaloblastic anemia which which
Is a condition where your red blood cells are too large and not enough to carry oxygen to your tissues this can cause symptoms like fatigue weakness and shortness of breath in addition to its role in bone cell production vitamin B12 also contributes to the maintenance of healthy
Joints it aids in the production of sovial fluid a lubricating substance that nourishes and cushions the joints reducing friction and promoting smooth smooth Movement by supporting joint health vitamin B12 helps alleviate joint pain stiffness and discomfort associated with conditions like osteoarthritis vitamin B12 is predominantly found in animal-based Foods excellent dietary sources include
Meat fish eggs and dairy products like milk and cheese these foods provide a reliable supply of vitamin B12 ensuring adequate intake for optimal bone and joint health the recommended dietary allowance RDA for vitamin B12 is 2.4 microgram MCG per day for most adults but it may vary depending on your
Age health condition and medication use seven vitamin B6 vitamin B6 also known as paradoxine is one of the 8 B vitamins that are essential for many functions in our body vitamin B6 helps our body to make red blood cells neurotransmitters hormones and antibodies it also helps us to metabolize amino acids carbohydrates and
Fats one of the key roles of vitamin B6 is to maintain the balance of calcium and magnesium in Bones it facilitates the absorption and utilization of these minerals ensuring their proper incorporation into bone tissue by optimizing mineral balance vitamin B6 supports healthy bone density and strength reducing the risk of
Fractures and Bone related conditions furthermore equally important vitamin B6 helps prevent the buildup of homosysteine in the body homocystine is a byproduct of protein metabolism that can interfere with collagen cross-linking and lead to defective bone matrix and osteoporosis vitamin B6 is also needed for hydrochloric acid production by the
Stomach which is necessary for calcium absorption calcium is the most abundant mineral in our bones and is essential for maintaining bone density and preventing fractures vitamin B6 may also have anti-inflamatory effects that can benefit people with arthritis and other joint diseases vitamin B6 can modulate the production of cyto coses which are
Molecules that regulate inflammation and immune responses so how can we get enough vitamin B6 from our diet vitamin B6 is found in a variety of foods such as meat fish poultry eggs dairy products grains nuts seeds legumes and various green vegetables the recommended dietary allowance are da for vitamin B6 for
Adults is 1.3 Mig per day for both men and women up to age 50 and 1.5 mg per day for women and 1.7 mg per day for men over age 50 eight folate folic acid vitamin folate also known as folic acid or vitamin B9 plays a crucial role
In maintaining the health of our bones and joints first and forem formost folate is involved in the process of bone cell regeneration it supports the production of DNA and RNA which are essential for the replication and repair of bone cells this means that folate plays a vital role in ensuring The Continuous
Growth and renewal of bone tissue by promoting efficient cell division and growth folate contributes to the maintenance of strong healthy bones folate affects bone health both directly and indirectly directly folate is involved in the synthesis of collagen which is the main protein in your bones and connective tissues indirectly folate helps lower
The levels of homocysteine which is an amino acid that can damage your blood vessels and impair blood flow to your bones high levels of homosysteine have been linked to decreased bone density and increased risk of fractures especially in older adults in addition to its Direct effects on bone and joint health folate also
Plays a role in the prevention and treatment of certain Bone and Joint diseases one notable condition is osteoporosis which is characterized by low bone density and increased susceptibility to fractures folate in combination with other nutrients such as calcium and vitamin D contributes to the prevention and management of osteoporosis it supports the development
And maintenance of strong bones reducing the risk of fractures and maintaining overall bone health folate also has implications in the treatment of arthritis a common joint disorder characterized by inflammation and degeneration of joint tissues by supporting the health of the connective tissues in joints folate may help alleviate symptoms and slow down
The progression of arthritis to ensure adequate intake of folate it is essential to incorporate folate rich foods into your diet excellent food sources of folate include leafy green vegetables such as spinach and kale legumes like lentils and chickpeas nuts and seeds and citrus fruits such as oranges and grapefruits consuming a well-balanced
Diet that includes these foods can help meet your daily folate requirements the recommended dietary allowance RDA for folate for adults is 400 microgr MCG per day however some people may need more folate depending on their age health conditions or medications for example pregnant women need 600 micrograms of folate per day to
Prevent birth defects in their babies people who have certain genetic mutations that affect folate metabolism may also need higher doses of folate to lower their homocystine levels I hope you enjoyed this video and learned something new about eight important vitamins for bone health thank you for Watching
