If you're concerned about how to improve bone density, the answer lies in three words: Calcium, Magnesium and Boron. These minerals are essential for building healthy bones and keeping them strong throughout the aging process.
The teens and twenties are the important years when we lay down the building blocks for bone density in later life. No one wants osteoporosis in their old age, yet it's almost too late to do anything about it once you reach middle age, or the age of menopause in the case of women. Here are three minerals that must be part of your diet for those who are serious about how to improve bone density.
Calcium is one of the key building blocks for the development of healthy bones and teeth. However, simply having a high-calcium diet is not enough to avoid bone density problems in later life.
Studies show that postmenopausal women who increased their calcium intake did not see an improvement in bone density tests. It is important to couple calcium with vitamin D to give the body the tools it needs to break down and use that calcium. Yogurt, cheese, milk, spinach and collard greens are the main sources of calcium and you should consider supplementing your recommended daily allowance with a combination of calcium plus D supplement.
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Green leafy vegetables provide magnesium which is needed in small amounts for healthy bones. Scientists are unsure why magnesium is so important for how to improve bone density. However 99% of the magnesium found in the body is in stored in the bones and just 1% is recirculated in the blood.
Another trace mineral that appears to be important for maintaining healthy bones and countering osteoporosis is boron. Athletes and bodybuilders take supplements of boron to help build muscle mass and maintain strong bones. Boron balances pH levels, increases estrogen levels and balances magnesium, calcium and phosphorus by producing enzymes.
Those looking for natural ways to improve bone density may be interested to learn that boron is linked with the prevention of osteoporosis as well as maintaining muscles and boosting memory. Adults require up to 20 mg per day of boron which is found naturally in coffee, milk, beans, whole grains, nuts, grapes, oranges and berries.
Calcium, magnesium and boron appear to be nature's answer for improving bone density and reducing the risk of osteoporosis as we age.