Growing up, we all learn the importance of building strong bones and muscles, but those needs become even more critical as we age. Bones lose minerals and become less dense, increasing the risk of osteoporosis. Muscles, which support strong bones, lose mass and experience reduced protein synthesis.
Fortunately, healthy lifestyle habits can help maintain strong bones and muscles. The best supplements for muscle growth will support bone health, protecting against osteoporosis and other age-related conditions. Combine them with a healthy diet and exercise for optimal wellness.
How to Support Healthy Bone and Muscle Health
A 2012 review identified essential nutrients for bone health, which included vitamin D, calcium, magnesium, vitamin K, boron, and silicon. Let’s explore how some of these nutrients work inside the body.
Calcium and Vitamin D
Calcium is one of the most critical nutrients for maintaining strong bones. It also aids with muscle control and circulation. The body does not make calcium, so we must absorb it in the food we eat.
Vitamin D aids with calcium absorption. Combined with calcium, it reduces the risk of children’s bone-related conditions and skeletal deformities and minimizes osteoporosis in older adults.
Protein
Protein is essential for bone mass gain in children and adolescents. It supports the insulin-like growth factor, which enhances bone formation. Youngsters who don’t get enough protein in their diet may experience reduced bone development.
This nutrient plays a critical role in supporting bone strength as we age. It protects against muscle weakness, frailty, osteoporosis, sarcopenia, increased fall risks, and fractures. It can also impede osteoporosis advancement.
The Importance of a Healthy Diet and Lifestyle
A healthy diet and lifestyle ensures optimal muscle and bone health. Humans can enjoy optimal wellness by following a diet rich in high-protein, calcium-rich foods like canned salmon, sardines, beans, dairy products, leafy greens, and nuts.
Exercise also helps keep bones and muscles strong. Aim for a workout routine that includes brisk walking and weight training at least 30 minutes daily, five days a week.
Best Supplements for Muscle Growth and Bone Health
A diet that supports muscle growth and bone health is not feasible for everyone. You may have difficulty following a healthy diet due to limited funds, a busy schedule that doesn’t allow you to cook healthy meals, or personal dietary tastes. The best supplements for muscle growth can help.
You can easily pop a supplement without adding time to your packed schedule or consuming foods you don’t enjoy. However, not all products are created equal. The best muscle-building supplements include:
- NutriDyn Bone Support with Magnesium: This supplement contains microcrystalline hydroxyapatite concentrate, which provides highly bioavailable calcium that supports strong bones, teeth, and muscle function.
- Vinco OsteoSheath Enhanced Bone Support: OsteoSheath provides over 1220 mg of elemental calcium to support healthy bones, muscles, and organs.
- Codeage Liposomal Multi Amino+: This Liposomal supplement contains all nine essential amino acids, the building blocks of strong muscles. The liposomal delivery ensures optimal bioavailability.
Maintaining healthy bones and muscles isn’t always easy, but the best muscle-building supplements will help you reach your wellness goals. Combine them with a healthy diet and lifestyle for optimal results. Then, look forward to youthful movement at any age.
FAQs
Which Collagen is Best for Bones and Muscles?
Collagen is the most abundant protein in the human body. It is a structural component that supports connective tissue in the bones and muscles. Type 1 protein is among the best supplements for bone and muscle growth because it is densely packed in these body parts.
What Stimulates Growth in Bone?
The brain’s pituitary gland produces various hormones, including the growth hormone, which influences height and helps build strong bones and muscles.
Can You Build Bone Density After 60?
Yes, it is never too late to build bone density. You can strengthen bones by committing to a routine focused on strength training, weight-bearing exercises, and a diet rich in protein and calcium.
