Vitamins and minerals play a vital role in supporting bone and joint health. People may consume vitamins and minerals through foods or in the form of supplements.
This article discusses a range of vitamins, minerals, and supplements that may help support bone and joint health, as well as considerations for using supplements safely with a doctor’s guidance.
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A person may receive their daily intake of vitamin D from foods, exposure to the sun, or by taking over-the-counter (OTC) supplements.
Foods that contain vitamin D
- milk, including vitamin D fortified plant-based alternatives
- vitamin D fortified breakfast cereals
- fatty fish such as:
- beef liver
- egg yolks
The role of vitamin K is to activate certain proteins that help with bone formation and prevent the weakening of bones. It is
A person should be able to get enough vitamin K by following a varied and balanced diet. OTC vitamin K supplements are also available.
Some foods that contain vitamin K
- green leafy vegetables, such as spinach, kale, and broccoli
- some vegetable oils
- cereals and grains
- certain fruits
Calcium is a mineral that strengthens and hardens bone. It is
A person should be able to get all the calcium they need through food. However, OTC calcium supplements are also available.
Some foods that contain calcium
- dairy products, such as yogurt, milk, and cheese
- certain leafy green vegetables, such as broccoli, kale, and bok choy
- plant-based milk, fruit juices, and cereals with added calcium
- canned fish with edible bones, such as salmon and sardines
Glucosamine and chondroitin are both found naturally in healthy cartilage, which is the tissue that cushions the joints.
There are no food groups that are a major source of glucosamine and chondroitin. Rather, a person’s body
According to the Arthritis Foundation, people commonly take glucosamine and chondroitin supplements for arthritis. However,
Foods that contain omega-3 fatty acids
- fish and seafood, such as:
- nuts and seeds, including chia seeds, walnuts, and flaxseed
- plant oils, such as flaxseed oil, canola oil, and soybean oil
- leafy green vegetables
- omega-3 fortified foods
SAM-e is a chemical the body produces naturally. According to the Arthritis Foundation, it has pain-relieving, cartilage-protecting, and anti-inflammatory effects.
SAM-e is not present in foods but is available as an OTC supplement.
A person can consume curcumin by adding turmeric to foods or beverages. Dietary supplements are also available over the counter.
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A person should always consult a doctor before taking any dietary supplements or making changes to their diet for bone and joint health, particularly if they are taking medication. Some supplements, vitamins, and minerals can interact with medications, food, and other substances and cause side effects.
Some manufacturers add vitamins and minerals to foods. If a person does not seek medical advice before taking supplements or changing their diet, they may unknowingly consume more than they need. If a person consumes too much of a vitamin or mineral, it can have harmful effects on the body.
Many vitamins and minerals, like calcium and vitamin D, are an essential part of bone and joint health. A person can typically get all they need from a balanced and varied diet. However, OTC dietary supplements are also available.
A person should consult a doctor before making any changes to their diet or taking any dietary supplements for bone and joint health. Some vitamins and minerals may interact with medications, food, and other substances and cause harmful side effects.