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Bones in a body help maintain proper body posture, facilitate movement, protect organs, and store nutrients. Without healthy bones, you suffer from fractures and osteoporosis (a condition that weakens bones and makes them more likely to break). The probability of poor bone health increases as you age. There is more bone loss and low bone density, and this makes the bones weaker.

Moreover, there are a number of factors that can make bones weaker with age. So, this includes:

• Low physical activity
• Low calcium intake
• Abuse of tobacco
• Small body frame (having a body mass index of 19 or less)
  Age
• Family history of osteoporosis
• Excessive thyroid hormone, low estrogen, and testosterone levels
• Eating disorders

However, you can take the necessary steps during adolescence and adulthood to maintain your bone health and avert bone fractures and osteoporosis. Nutrients like vitamin D, calcium, magnesium, protein, potassium, and phosphorous help maintain bone health. So, by consuming vitamins for bones in Pakistan, you maximize your bone health and lower your fracture risks.

Category Overview

In Pakistan, there is a wide range of supplements available that can provide all the essential nutrients that support healthy bones. These vitamins for bone health in Pakistan are specially designed to boost bone density and reduce the risk of osteoporosis. So the top 4 essential vitamins or supplements that can support bone health and density include:

• Calcium: It is the elementary unit of bone health. A person between 19 and 50 years old should consume 2500 mg, and above that age perimeter, 2000 mg.
• Vitamin D: It supports the proper absorption of calcium in the body and bone growth and remodeling. For people aged 9 to 70, a daily dose of between 600 and 4,000 IU is advised.
• Magnesium: This mineral helps in the transport of calcium across all cell membranes. Plus, it also helps in the development of new bone tissue. You can get magnesium by consuming nuts, beans, or green vegetables. Otherwise, the best option is magnesium supplements.
• Vitamin K2: It provides proper support to the cardiovascular system and acts as a coenzyme for proteins that are necessary in bone metabolism.

Importance of the Bone-Muscle Connection

Muscle and bone strength need to be balanced for functional well-being. It gives the body structure, support, and flexibility to move around. The bones offer a structural framework to the muscles that aids in producing force and facilitating movement. So they offer muscles a stable foundation.

On the contrary, muscles provide maximum protection and support for the bones. So a healthy bone-muscle connection is essential for balance, coordination, and physical strength. Adequate intake of calcium, vitamin D, vitamin K, omega-3 fatty acids, and protein helps maintain healthy bone and muscle connections. So, you can get these minerals by consuming vitamins for bones and muscles in Pakistan.

Bone Health Supplements in Pakistan

Bone health supplements are beneficial for those who struggle to meet their nutritional needs for bone health. For example, it is difficult to obtain vitamin D through diet alone. It can be created from sunlight, but certain times of the year or skin changes with age cause difficulty in synthesizing vitamin D.

The instances when consuming vitamins for bones and muscles in Pakistan becomes necessary to include:

• Poor diet
• Poor appetite
• Nutrients malabsorption
• Pregnancy and breastfeeding
• Bariatric surgery (weight-loss surgery)
• Vegetarian diets

However, it is important to consult with your healthcare provider first for the best recommendations and guidance before taking supplements.

Lifestyle Factors for Bone Health

Apart from taking vitamins for strong bones, there are certain healthy lifestyle factors that contribute to overall healthy bones. So, listed below are some of those factors:

• Healthy weight: Maintaining a healthy weight supports bone health. Underweight or overweight people can contribute to low bone mass and increase the risk of fractures. So, a regular physical activity and a nutritional diet are essential for bone health.
• Regular exercise: Doing weight-loss and muscle-strengthening exercises is crucial for bone health. Walking, jogging, cycling, dancing, playing sports, and weightlifting put essential stress on the bones that promotes bone growth.
• Quit or avoid smoking: Smoking has harmful effects on the health of the bones. It impedes the proper absorption of calcium and lowers the woman's estrogen levels, which results in increased bone loss. It also increases the risk of fractures and osteoporosis.
• Sunlight exposure: Sunlight produces vitamin D, which supports calcium absorption in the body.
• Healthy diet: A proper and balanced diet is fundamental for getting healthy bones. Your diet should include necessary nutrients like calcium, vitamin D, protein, magnesium, etc. So, dairy products, leafy greens, fatty fish, fruits, vegetables, whole grains, and fortified foods support bone health.

Moreover, popular calcium tablets for bones in Pakistan are Fablous Pharma Skel-Cal Syrup/Tablet and Oricit-C Chewable Tablet. These products help keep your bones dense and strong, support proper calcium absorption, reduce joint pain and inflammation, and reduce the chances of rickets, osteoporosis, and osteomalacia.