Many interventions for musculoskeletal health revolve around exercise. Patients are encouraged to increase their physical activity, engage in strength training or perform a specific type of workout. But diet is important too, with several nutrients contributing to optimal muscle, bone and connective tissue health.
Calcium and vitamin D for musculoskeletal health
Two of the most recognized nutrients for musculoskeletal health are calcium and vitamin D. In addition to being the one mineral we have the most of, calcium is a major structural component for bones. It supports tissue health by keeping it strong and flexible.
Vitamin D is important for bone growth and remodeling. Adequate intake also improves calcium absorption. This makes both nutrients together critical to developing and maintaining musculoskeletal health.
Calcium-rich food sources include yogurt, orange juice, sardines, milk and tofu. Foods high in vitamin D include trout, salmon, mushrooms and milk. Time spent in the sun also promotes higher vitamin D levels. Research suggests five to 30 minutes of sun exposure daily, without sunscreen as it can inhibit the body’s ability to absorb the rays required to synthesize this nutrient.
Importance of vitamin K
While vitamin K is often associated with blood clotting, it also plays a role in bone metabolism and musculoskeletal health. Certain proteins are also dependent on vitamin K for supporting healthy bones, according to the Office of Dietary Supplements (ODS), two of which are osteocalcin and matrix Gla-protein.
A 2023 article in Calcified Tissue International reports individuals with high vitamin K levels often have greater bone mineral density and a reduced risk of fracture. When in the muscle, this vitamin may aid in energy metabolism.
A three-ounce serving of natto, a fermented soybean, supplies 708% of the recommended daily intake of vitamin K, according to ODS data. Collards, turnip greens, spinach, kale and broccoli are also good sources.
Vegetable-derived nitrates
Another nutritional strategy for improving musculoskeletal health is to consume more vegetable nitrates. Their exact mechanism of action is still unclear. One piece of research suggests these bioactive phytochemicals may improve skeletal muscle mitochondrial function, even potentially assisting with muscle oxygen uptake.
Leafy greens such as spinach and lettuce are excellent sources, with parsley, fennel, radishes and Chinese cabbage being additional considerations. When looking for veggies high in nitrates, one study found leafy vegetables are best, followed by root, then fruit vegetables. Foods grown in autumn also tend to be more nitrate-rich than those grown in spring, and cooking them may reduce their nitrate content.
Omega-3 fatty acids
Often touted for their ability to improve cardiovascular health, research supports omega-3s for aiding in optimal musculoskeletal health. According to a 2019 article in Frontiers in Nutrition, these fatty acids support muscle health by decreasing loss of muscle mass due to disuse or age. A 2023 study linked fatty acid intake with greater bone density.
Foods high in omega-3s include fish such as herring, salmon, tuna, mackerel and sardines. Chia seeds are also a good source, in addition to flaxseed and canola oils.
Adequate protein intake for musculoskeletal health
Consuming enough dietary protein helps promote the growth of bone mass during development, and preserving this mass with age contributes to musculoskeletal health. It also plays an important role in muscle size and strength.
One study involving 8,070 adults aged 60 and older noted that consuming one gram of protein per kilogram of body weight per day helped reduce the risk of functional disability with age. Other research adds that protein’s positive effects on bone muscle density improve when individuals also take in adequate amounts of calcium.
Many animal foods are high in protein, including meat, fish, eggs and dairy. Plant foods high in protein include lentils, peas, beans, nuts and seeds.
Final thoughts
While exercise is important to musculoskeletal health, getting enough of the right nutrients is critical too. To maintain strong bones, muscles and connective tissue patients need to optimize their intake of protein, omega-3 fatty acids, vegetable-derived nitrates, calcium, and vitamins D and K.
