Bone up on Science - Muscle & Performance

Bone up on Science


Though we think of our skeletons as hard and inflexible structures, bones are living, biologically active components of the human body, and they are in constant physiological flux, just like soft tissues. Therefore, it shouldn’t be surprising that bones are susceptible to damage, especially as they age. Research supports taking certain supplements to promote bone health, so consider taking the following to build the strongest frame for your musculature possible.

This common mineral is crucial for many physiological processes, including aiding sleep and promoting fat loss, but it remains best known for supporting bone health because it’s found abundantly in bones. Because bones are essentially massive calcium stores, when the body needs calcium in other areas, it will leach it from your bones, weakening them over time. To keep your structure as strong as possible, take 500 to 600 milligrams of calcium twice a day.

Vitamin D
As with calcium, the sunshine vitamin provides multiple benefits (enhancing mood, increasing strength, boosting testosterone levels). But one key benefit is its ability to support bone health, which it does by enhancing the absorption of calcium. For best results, take 1,000 to 3,000 IU of vitamin D twice a day with calcium.

Cissus Quadrangularis
This perennial plant in the grape family has been used in ayurvedic medicine to help heal broken bones and repair damaged tendons and ligaments. Recent research shows that taking Cissus quadrangularis helps your bones regenerate, strengthening them by inhibiting cortisol, preventing it from binding to bone-building receptors. Look for Cissus quadrangularis products that are standardized for ketosterones and take 400 to 1,000 milligrams before breakfast and dinner.