Joint and bone problems are no more prevalent only in older adults. Even many young people suffer from different joint and bone problems. There are different causes of joint pain. Some joint pains are harmless and go off without any specific treatment. But, in some people, joint pains persist for a long-time and need proper treatment.

This article will give insight into the essential vitamins and minerals for bones and joints and how to stay fit by taking natural supplements for healthy joints and bones. In this article, you will learn what vitamins is good for joints and bones, and should include them in your daily diet plan.

Difference between joint and bone

Joints and bones are linked together, but they are different in composition and functions. Bones are tissue made of calcium phosphate and collagen. They are strong but flexible tissues. Their primary function is to give support and shape to the body.

The place where two bones meet is called a joint. Joints are comprised of ligaments, cartilage, tendons, synovial membrane, and meniscus.

It is time to know what vitamin helps bones and joints. Before starting any new supplement, you must seek advice from your doctor to check if these supplements interact with other medicines you are taking.  We all try to eat a balanced diet. Despite that, we need supplements for vitamins and minerals. What Vitamins should I take for joints and bones? - is a common question we all have.  Here is the list of vitamins and minerals needed for healthy bones and joints.

Essential vitamins and minerals for healthy bones and joints

Vitamin D

Vitamin D

image source: Photo by Pixabay: pexels

Vitamin D helps in the absorption of calcium in our body. A deficiency of vitamin D can lead to bone loss. We get vitamin D from sunlight and various food sources such as red meat, egg yolk, oily fish, liver, milk, cereals, oranges, oatmeal, etc. Exposure to sunlight also helps in the formation of vitamin D in the body. A deficiency of vitamin D is a common problem in dark-skinned people and older adults.

Vitamin C

Vitamin C is a crucial component of the immune system of our body. It is needed for the formation of collagen. Collagen is essential for the mineralization of our bones. Vitamin C supplement can be taken daily, and it does not have side effects. You get vitamin C tablets, or you can get vitamin C from many food items such as citrus fruits, strawberries, broccoli, grapefruit, etc.

Vitamin K

It is an important vitamin for bones and joints because it helps deliver calcium to the bones. People deficient in vitamin K have low bone density. Such bones are prone to fracture. If you already take blood thinners, you should consult your doctor before taking vitamin K supplements.

Vitamin K

Image source: Photo by Karolina Grabowska: pexels


Calcium is an important mineral to keep bones healthy. We get calcium supplements in the market. We can eat food such as milk, yogurt, eggs, etc., rich in calcium. But, ZanduCare supplements can help us with the required amount of calcium if we are not getting enough from these foods.



Image source: Image by Brett Hondow: Pixabay

Like many other minerals, magnesium is needed in small traces in our bodies. But, it is a super mineral for keeping bones healthy. Magnesium helps our body use calcium and vitamin D. The magnesium deficiency in our body can lead to osteoporosis. If our body has the required amount of magnesium, it reduces the risks of bone fracture and enhances bone healing. You must consult your doctor before taking a magnesium supplement. You can get magnesium from various food items such as nuts, seeds, whole grains, dry beans, wheat, and etc.

What other supplements are good for bone health?

Other than vitamins and minerals, some other supplements good for joints and bones are:

Fish oil/Omega-3 fatty acids

Omega-3 fatty acids are effective in building healthy cells. They have minerals that protect joints. Omega-3 fatty acids have anti-inflammatory properties. So, you must look for foods and supplements that contain DHA and EPA.


Collagen is an essential protein and plays a crucial role in everything from blood clotting to skin elasticity to bone health. Studies have revealed that collagen peptides enhance bone density, especially in women during the post-menopausal phase thus, help in counteracting osteoporosis. You can take collagen supplements as a powder or from food such as bone broth. Food such as fish, egg white, citrus fruits, garlic, berries, cashews, tomatoes, beans, and bell peppers are rich in collagen.


Image source: Photo by Jane Doan: pexels

Glucosamine and chondroitin

In recent years, Glucosamine and chondroitin have been popular because they the supplements good for bone and joints. Regular intake of these supplements helps people relieve arthritis and joint pain.


SAM-e, or S-adenosyl-L-methionine, helps in maintaining a healthy membrane in its natural form. When it is taken as a supplement, it helps in the restoration of cartilage health. Cartilage surrounds joints, so SAM-e is an important supplement to maintain joint health. You cannot get SAM-e from any food. Our body makes SAM-e from methionine, an amino acid in oats, egg whites, and sesame seeds.

Take a broader approach

If we use vitamin and mineral supplements wisely, they will boost joint and bone health. But, we must take a broader approach and combine supplements for healthy joints and bones with-

  •  A healthy diet full of green leafy vegetables and fruits
  • Regular fitness regimens such as strength training and cardio
  • Regular health checkups
  • Proper therapy for any chronic bone and joint problem or injury


The joints and bones play an important role in our body’s movement and physical capabilities. One of the most valuable investments is healthy bones and joints, especially when we are aging. Along with exercise, we should focus on a healthy diet plan. We should eat supplements for healthy joints and bones so that we can prevent joint and bone disorders, chronic pain, restricted mobility, and potential disability of our body. ZanduCare offers joint and knee oil so that we can maintain good health and remain fit even when we are aging.



Zandu Ayurvedic Team

Zandu Ayurvedic Team has a panel of over 10 BAMS (Ayurvedacharya), boasting a collective experience of over 50 years. With a deep-rooted understanding of Ayurveda, they are committed to sharing their expertise & knowledge through our blogs.
We use all kinds of Ayurvedic references in our content. Please use the contact form for any editorial queries.

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