The skeletal system is the basis of our body’s structure, supporting us upright and allowing movement. Joints are the connections between bones and help support muscles, ligaments, and cartilage that allow flexibility and mobility.

Bones and joints are important to your body’s function, but they need vitamins and minerals to keep their strength. Getting these nutrients from your diet is one way to maintain healthy bone and joint health, but some vitamins and minerals can also be taken in supplement form.

Vitamin K (MK-2)
If you don’t get enough Vitamin K, your bones may become weak and break easily, especially later in life. This vitamin helps activate a protein called osteocalcin that can bind calcium to your bones matrix, so that it stays where it should be.

A deficiency in this nutrient is common, and can increase your risk of fractures. This nutrient is found in leafy greens, fatty fish, and some fortified foods.

Vitamin D
A good dose of this essential nutrient, especially in the winter months, is critical for maintaining healthy bones and joints. You can get vitamin D from dietary sources like fortified milk, egg yolks, fatty fish such as salmon, and some fortified cereals. If you’re not sure if you’re getting enough, ask your doctor for a blood test.

Magnesium
This mineral is a superstar for bone health, helping your body use Vitamin D and calcium to build strong bones and promote healing. It helps reduce the symptoms of osteoporosis, and is associated with lower rates of knee arthritis.

Glucosamine
This nutrient can help your body build and repair cartilage, the connective tissue that covers your joints and supports their movement. It can also relieve the pain and stiffness of rheumatoid arthritis, and improves movement in osteoarthritis patients.

Collagen
This nutrient, which is also found in bone-building supplements, is important for healthy bones and joints. It also helps the body absorb calcium and phosphate, which are needed for the formation of new bone.

It helps to prevent bone loss and can be taken with calcium, vitamin D and K.

Omega-3 fatty acids are essential for your joint health, as well as your heart and brain. You can get omega-3 fatty acids in cold-water fish, such as sardines, or by taking a supplement.

Studies show that people who eat fish at least once a week are less likely to develop osteoarthritis or suffer from pain. They can also improve their quality of life.

Curcumin
This vibrant yellow spice is rich in antioxidants that can help ease joint pain and inflammation. It also contains compounds that can promote muscle strength and joint flexibility, according to Medline Plus.

Other nutrients that may aid in joint health include vitamin C, omega-3 fatty acids, and magnesium. It’s also important to eat an anti-inflammatory diet, and get regular exercise, to maintain your joint health.

The most effective way to treat your joints is to focus on nutrition. Having a balanced diet that includes a variety of fruits, vegetables, whole grains and protein-rich foods is the best way to avoid joint damage from a lack of vitamins or minerals. Talk to your doctor about the right supplement for you and your needs, and make a plan for a healthy lifestyle that will improve your overall health and wellbeing.