Bones not only provide shape to our bodies and protection for our organs but also produce red and white blood cells, act as a store for minerals like calcium and phosphorus, and help regulate blood acidity.^[1] Joints are simply the spaces where bones meet. Some joints allow for a movement, such as knee joints, whereas others don’t, such as the joints between skull bones. The most common type of joint in the body — and the one that probably most easily comes to mind — are synovial joints, which are surrounded by a fluid-filled cavity and also contain cartilage to help with smooth movement.^[1]

A healthy diet high in fruits, vegetables, whole grains, fish and poultry, nuts, legumes, and low-fat dairy is associated with better bone health.^[2] Getting enough vitamin D, vitamin A, and calcium is particularly important for bone health.^[3] A healthy diet — along with weight loss in people with obesity — is also important for joint health. ^[4] On the other end of the spectrum, being underweight decreases bone density while raising the risk of osteoporosis. Increasing oily fish intake and good sources of vitamin K like leafy greens, Brussels sprouts, and broccoli may also be helpful in slowing osteoarthritis, which is the most prevalent form of arthritis.^[5]

For bone health, vitamin d and calcium together have evidence supporting their use, although vitamin D on its own may not do much in this regard.^[6] vitamin k supplements may also help prevent fractures to a small extent.^[7] Supplements for joint health include glucosamine, chondroitin, boswellia, turmeric, type ii collagen, fish oil, and more.