Most cells in the human body need vitamin D. The nutrient also has an important role in preventing symptoms and diseases that may occur after menopause – including osteoporosis, muscle weakness, dry mucosa, mood swings, cardiovascular disease, type 2 diabetes, and cancer. In an article that is published in Frontiers in Physiology, the authors address the widespread vitamin D deficiency that is an overlooked problem in post-menopausal women, and they suggest striving to have optimal vitamin D levels in the blood throughout life.

All the different awareness campaigns for sustainability and eating plant-based diets have inspired more and more people to become vegetarians or vegans. However, there are health aspects that need attention. Vegetarians and vegans in particular have lower intakes of protein, vitamin D, and many other essential nutrients, according to a new Spanish study that is published in Nutrients. It is therefore recommended that adult vegetarians and vegans take vitamin D supplements to counter their risk of osteoporosis and other diseases related to vitamin D deficiencies.

- how to find the best alternatives for strong bones

Many people avoid dairy products because they are lactose intolerant, are vegan, or for other reasons. Milk is a good source of nutrients, especially calcium, but you can easily get enough calcium from other food sources. What is more, it appears that vitamin D, vitamin K2, and the calcium/magnesium ratio is even more important than calcium alone for the structure and maintenance of strong bones. Another thing to remember is that sugar, soft drinks, stimulants, and certain types of medicine can disrupt the bone-building processes. Therefore, having strong bones is about a lot more than dairy products and calcium alone. Finally, don’t forget that daily weight-bearing exercise stimulates bone density.

A group of leading international experts (ESCEO) says in a new report that glucosamine sulfate in a pharmaceutical grade is safe and effective in the treatment of osteoarthritis and that it can be recommended as a basic treatment of this disorder. Also chondroitin is recommended.

Combined supplementation with chondroitin sulphate and glucosamine could help to reduce knee joint pain, stiffness, and functional disability of people with osteoarthritis, according to new research published in the top rheumatology journal: Annals of the Rheumatic Diseases.

Osteoarthritis is a widespread disease that eventually affects the majority of us. The symptoms often feel worse during the wintertime. A European group of experts now recommends glucosamine sulfate as first-line treatment, before painkillers, as glucosamine sulfate is the only remedy that can prevent further progression of the disease and therefore effectively reduces the pain.

Vitamin C is important for bone density. A deficiency of the nutrient actually increases the risk of osteoporosis. Patients suffering from Crohn’s disease, ulcerative colitis, and other inflammatory bowel diseases often lack vitamin C and that adds even more to their risk. It is also a problem when normal, healthy people eat a vitamin C-deficient diet, and it becomes even more critical when people with chronic bowel diseases eat a diet with too little vitamin C. Vitamin C has a number of other functions in the body that are of importance to the immune system and the gut flora. Also, our genes for utilizing vitamin C play a role, according to a new study from Poznan University and Human Genetics Polish Academy of Sciences in Poland.

Lack of magnesium makes your bones weak. However, according to a study published in the European Journal of Epidemiology, if you increase your magnesium intake from food or supplements, you can prevent bone fractures, which is a common problem among middle-aged and old people. Although calcium and vitamin D are normally touted as being important for strong bones, it is equally important to get enough magnesium and to generally be aware of factors such as diet, medicine consumption, and lifestyle, all of which can deplete levels of this essential mineral.

Besides causing pain in joints, osteoarthritis may lead to neck pain, headaches, back pain, tennis elbow, and other symptoms, many of which we normally wouldn't associate with osteoarthritis. It is therefore vital to address the underlying cause. An increasing number of studies show that glucosamine can halt the progression of osteoarthritis and, subsequently, slam the brakes on the accompanying pain. It is, however, important to choose glucosamine in drug form with the type of glucosamine called glucosamine sulfate in order to obtain the desired effect.

Calcium and vitamin D normally get all the attention when it comes to bone health. However, magnesium also plays a crucial, but often overlooked, role. This was demonstrated in a large population study that is published in Frontiers in Nutrition. The study links lower dietary magnesium to a greater risk of developing osteoporosis, especially for women aged 55 years and older. Osteoporosis normally takes many years to develop so it is vital to get plenty of magnesium from the diet or from supplements. Also, beware that excessive calcium intake, antacids, and diuretics block the body’s ability to absorb and utilize magnesium.

- and read more about why too much calcium and overconsumption of dairy products can be harmful

Fragile bones, also known as osteoporosis, is an insidious scourge. Science has its eyes on calcium and vitamin D, but osteoporosis may also be a result of getting too little vitamin K2 and magnesium, both of which are nutrients that must be properly balanced with calcium. If not, calcium may do more harm than good. Carbonated beverages, stimulants, and medicine (including statins) may also interfere with the bone-building processes. Therefore, strong bones require a lot more than calcium, and it is also important to remember daily, bone-challenging exercise.

We consume far too much sugar from candy, soft beverages or in the form of concealed sugar in our food. This impairs the body’s uptake and utilization of calcium and magnesium. Sugar can skew the body’s mineral balance, thereby setting the stage for osteoporosis and an increased fracture risk caused by minor strains. Children and youngsters are particularly prone to bone weakening and osteoporosis from an early age, which is why there is good reason to lower the threshold level for sugar intake.

Vitamin D’s role in bone health is well established, but according to a study that is published in Human Nutrition & Metabolism, a combination of vitamins D and Chas a better effect against week bones and bone fractures in patients with diabetes. The study authors address vitamin C’s role in bone health but also mention the importance of having enough magnesium, which is needed to regulate the body’s calcium distribution.

Vitamin D is important for cellular calcium uptake, bone health, and a number of other functions. There is also a direct link between the widespread vitamin D deficiency problem and brittle bones and osteoporosis among post-menopausal women, according to a large Chinese study that is published in Frontiers in Nutrition. It is important to include magnesium and vitamin K2, as they also contribute to bone health.

- and avoiding life-threatening complications

Hip fractures are particularly common among older people and are often associated with a number of serious complications. However, seniors that are not vitamin D-deficient may have better chances of walking again after their surgery, according to a new study that is published in the American Journal of Clinical Nutrition. Earlier Danish research even shows that having sufficient amounts of vitamin Din your blood lowers the risk of dying of serious complications after sustaining a fractured hip. Therefore, the scientists recommend that all older people take a high-dosed vitamin D supplement daily and that they have their vitamin D levels measured when they are admitted in the hospital.

Bone fractures can be fatal, especially in old age where hip fractures typically result in hospitalization and early death. According to a study from Edith Cowan University in Australia, increased intake of vitamin K1 from foods like spinach, cabbage, and other vegetables lowers the risk of bone fractures later in life. Vitamin K1’s positive effect on bone health is linked to the fact that K1 is converted into vitamin K2 in the intestine, and vitamin K2-dependent proteins clear calcium from the bloodstream and embed the mineral in bone tissue.

Vitamin K2 clears calcium from the bloodstream and embeds it in bone tissue. Therefore, vitamin K2 is of vital importance to bone building and the prevention of atherosclerosis. Medical News Bulletin has placed even more focus on vitamin K2’s role in maintaining strong bones and reducing the risk of a fracture. The question is, how much vitamin K2 do we really need for optimal bone health, and why is it important to know the difference between vitamin K1 and vitamin K2?

According to researchers, women with weak thighs and hamstrings have an increased risk of developing knee osteoarthritis. Of course, leg muscle exercise is important for preventing this condition, but adequate nutrient intake and maintenance of the right body weight also contribute. For those who are already affected by knee osteoarthritis, glucosamine supplements can be useful. Make sure to choose glucosamine sulfate and to stick with glucosamine supplements that are listed as medical drugs if you want to be sure to obtain the desired effect.