Vitamin D & Knee Health
March 30, 2021
The knee is comprised of bone, ligaments, cartilage, muscle and tendons. If any one of these parts is damaged then it can affect the overall operation of the knee.
To keep these important parts of the knee healthy, you can do at-home knee strengthening exercises. You can also take vitamins to ensure that your knee is getting the nutrients it needs to be healthy and strong.
Vitamin & Knee Health
When it comes to knee health, there’s one vitamin that plays an important role in reducing cartilage wear the probability of knee pain. Only recently has this vitamin been touted in the medical field as a powerful hormone with numerous functions throughout the body – Vitamin D.
In one study conducted by the Menzies Research Institute in Tasmania, Vitamin D levels of 880 men and women ranging from 51-79 years of age were measured. Three years later, the same people were examined and it was revealed that those who were deficient in Vitamin D were at greater risk of cartilage wear and probability of knee pain [source].
The takeaway: Vitamin D may help prevent knee osteoarthritis, in addition to colon cancer and possibly prostate and breast cancer.
Another study published in the Arthritis & Rheumatism journal revealed that a lack of Vitamin D contributes to knee pain in Black Americans. Even though all of the test subjects lived in a sunny climate, the study found that 84% of black participants had insufficient vitamin D levels compared to 51% of white subjects. Black participants reported feeling greater overall knee pain than white participants.
How To Get Vitamin D?
You can get Vitamin D through any of the following ways:
- Getting 30 minutes of direct sun exposure
- Eating fatty fish such as salmon, tuna and mackerel
- Drinking milk
- Eating mushrooms
- Taking a supplement
Depending on where you live, sun exposure is the easiest way to get adequate Vitamin D (600 IU as recommended by the Food & Nutrition Board). All you need to do is expose your hands and arms to about 30 minutes of sunlight during peak sunlight hours.
Another vitamin to consider is calcium. Calcium promotes healthy knees by strengthening bones, making them denser. Calcium can be found in dairy products and fortified foods such as breakfast cereals and breads.
In order for the knee to function properly, all of its parts must work together and be in healthy condition. Vitamin D and calcium are both good supplements for knee health. There’s a correlation between Vitamin D deficiency and bone pain, joint pain and muscle cramps. Keep your knees healthy through exercise and making sure you are getting enough Vitamin D in your diet.
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