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Bone serves multiple functions in the body ranging from mineral storage to structural support. Bone mineral density is a balance between bone anabolism and catabolism. A shift favoring catabolism negatively affects bone density and compromises its many functions. (source)
Low bone mineral density indicates poor mineral storage and reduced bone strength, affecting cellular function and force transfer. This leads to a weak frame and suboptimal performance. Enhancing skeletal density improves mineral stores and ensures efficient force transfer, leading to better overall performance.
Supplement with Calcium: Calcium levels are associated with bone health. (source) Calcium supplementation increases bone mineral density at common fracture sites. Calcium also stabilizes parathyroid hormone levels. High parathyroid hormone levels can lead to bone resorption, where bone is broken down to release calcium into the bloodstream. By stabilizing parathyroid hormone, calcium reduces bone resorption and supports bone density. (source) Recommendation: Supplement with at least 500 mg of calcium daily.
Supplement with Vitamin D: Vitamin D consumption has been shown to support bone health. (source) Vitamin D increases the absorption of dietary calcium in the intestine and calcium uptake into the bone. This results in improved bone mineral density. (source) Recommendation: Supplement with up to 2,000 IU of vitamin D daily.
