The Power of Nutrients to Support the Musculoskeletal System
A strong and healthy musculoskeletal system is essential for overall well-being and mobility. It consists of bones, muscles, tendons, ligaments, joints, cartilage, and connective tissue all working together to provide support, stability, and movement. Your musculoskeletal system supports your body’s weight, maintains your posture, and helps you complete everyday tasks like standing, sitting, walking, running, and moving.1To maintain optimal musculoskeletal health, it is important to provide the body with the right nutrients. In this blog, we will explore the benefits of calcium, curcumin, glucosamine, magnesium, vitamin C, and vitamin D in supporting the musculoskeletal system.
1.Calcium is a mineral that plays a vital role in maintaining strong bones and teeth. It is essential the maintence of normal bones. The skeleton acts as a calcium reservoir: it stores around 99% of all the calcium in the body.2 Adequate calcium intake throughout life, especially during childhood and adolescence, helps in achieving peak bone mass. Good sources of calcium include dairy products, leafy green vegetables, and fortified foods.3
2.Curcumin is a natural compound found in turmeric; a spice commonly used in Indian cuisine. It has antioxidant properties.4,5,6
3.Glucosamine is a compound naturally found in the body, particularly in the cartilage of joints. It plays a role in maintaining the integrity and function of joint cartilage. Glucosamine supplements are commonly used to joint health and promote joint mobility.7
4.Magnesium is an essential mineral that contributes to bone health and muscle function. It aids in the absorption and metabolism of calcium, promoting bone mineralization. Studies have shown lower bone mass density and an increased incidence of osteoporosis in people with low magnesium levels.8 Magnesium also plays a role in muscle contraction and relaxation, meaning it contributes towards maintaining proper muscle function. Good dietary sources of magnesium include nuts, seeds, whole grains, and leafy green vegetables.9
5.Vitamin C is an antioxidant that contributes to normal collagen synthesis. Collagen is a protein that provides structure and support to bones, tendons, ligaments, and cartilage. Adequate vitamin C intake helps maintain connective tissues. Citrus fruits, berries, kiwi, and bell peppers are excellent sources of vitamin C.10
6.Vitamin D contributes to the absorption and utilization of calcium in the body. It plays a role in maintaining bone health by promoting calcium deposition and preventing its loss. Additionally, vitamin D helps maintain normal muscle function. Vitamin D deficiency has been associated with muscle aches and weakness. Supplementing with Vitamin D to correct a deficiency has been shown to significantly support strength in healthy adults.11,12 The primary source of vitamin D is sunlight, but it can also be obtained from fatty fish, fortified dairy products, and supplements.13
The musculoskeletal system is a complex network of bones, muscles, tendons, ligaments, and joints that require proper nourishment to function optimally. Calcium, curcumin, glucosamine, magnesium, vitamin C, and vitamin D are nutrients that support the musculoskeletal system. Calcium and vitamin D help maintain bone health, while curcumin supports joint health. Magnesium contributes to bone and muscle function, and vitamin C aids in collagen synthesis.
Incorporating these nutrients into your diet or through supplementation can help support your musculoskeletal system. As always, consult with a healthcare professional before making any significant dietary changes or starting new supplements.
+Content by generative AI is provided for informational purposes only and should not be construed as professional advice. Users should exercise discretion and judgment when relying on the information presented. Content does not reflect the opinions or views of Pure Encapsulations®.
1 Musculoskeletal system: Cleveland Clinic. (n.d.). Retrieved November 2, 2021, from https://my.clevelandclinic.org/health/body/21048-skeletal-system
2 Lau AN, Adachi JD (2011) Bone aging. In: Nakasato Y, Yung RL (eds) Geriatric Rheumatology: A Comprehensive Approach. New York: Springer.
3 Weaver CM, et al.. Calcium plus vitamin D supplementation and risk of fractures. Osteoporos Int. 2016;27(1):367-376.
4 Atabaki, M., Shariati-Sarabi, Z., Tavakkol-Afshari, J. & Mohammadi, M. Significant immunomodulatory properties of curcumin in patients with osteoarthritis. Int. Immunopharmacol. 85, 106607 (2020).
5 Calderón-Pérez, L. et al. Acute Effects of Turmeric Extracts on Knee Joint Pain. J. Med Food (2020) doi:10.1089/jmf.2020.0074.
6 Daily JW, et al.. Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials. J Med Food. 2016;19(8):717-729.
7 Reginster JY, et al. Long-term effects of glucosamine sulphate on osteoarthritis progression: a randomised, placebo-controlled clinical trial. Lancet. 2001;357(9252):251-256
8 Tonya S Orchard, Joseph C Larson, Nora Alghothani, et. Al. Magnesium intake, bone mineral density, and fractures: results from the Women's Health Initiative Observational Study. Am J Clin Nutr. 2014 Apr; 99(4): 926–933.
9 Rude RK, et al. Magnesium deficiency: possible role in osteoporosis associated with gluten-sensitive enteropathy. Osteoporos Int. 1996;6(6):453-461.
10 Carr AC, et al. Vitamin C and immune function. Nutrients. 2017;9(11):1211.
11 Han, Q., Li, X., Tan, Q., Shao, J. & Yi, M. Effects of vitamin D3 supplementation on serum 25(OH)D concentration and strength in athletes: a systematic review and meta-analysis of randomized controlled trials. J. Int. Soc. Sports Nutr. 16, 55 (2019).
12 Tomlinson, P. B., Joseph, C. & Angioi, M. Effects of vitamin D supplementation on upper and lower body muscle strength levels in healthy individuals. A systematic review with meta-analysis. J. Sci. Med. Sport 18, 575–580 (2015).
13 Holick MF, et al. Evaluation, treatment, and prevention of vitamin D deficiency: an Endocrine Society clinical practice guideline. J Clin Endocrinol Metab. 2011;96(7):1911-1930.