Special supplements can help us to avoid bone breakdown, or even improve bone density. Recommended preparations are based on the latest study findings and not only provide the bone classics calcium, vitamin D3 and vitamin K2, but also lesser-known bone nutrients such as magnesium, phosphorus, zinc, manganese and boron, which contribute to the strengthening of bones.

Whether vitamin tablets or capsules make sense depends on various factors, including diet, health status and individual needs. When vitamin tablets or capsules may be useful: Deficiencies: if a vitamin deficiency is diagnosed, vitamin supplements may be necessary to compensate for this. Specific stages of life: pregnant women, breastfeeding mothers, elderly people or children in growth phases may have an increased need for certain vitamins Restricted nutrition: people who eat vegan or vegetarian diets may be at higher risk of vitamin deficiencies (such as B12). Health conditions: certain diseases or medications may affect the absorption and need for vitamins, which may make supplementation recommended. Increased physical activity: athletes or people with very active lifestyles may have an increased need for certain vitamins. Multivitamin preparations such as the multi-spectrum 24/7® from BIOGENA in particular can represent a valuable addition to a balanced diet. It contains all the vitamins in one capsule. 

To keep your body running at full speed, it needs the right building blocks: Carbohydrates – provide quick and long-lasting energy Proteins – essential for muscle building and regeneration Fats – provide sustained energy, especially in endurance sports Magnesium and potassium – support muscle function and prevent cramps Iron – essential for oxygen transport Water and electrolytes – prevent dehydration and keep you performing at your best

You cannot feel a decrease in bone density. If it is suspected that the bones do not contain enough minerals (calcium, magnesium, phosphorus, boron, silicon), a bone density measurement is recommended. This will determine the extent to which bone density deviates from the mean value of 30-year-old healthy test subjects of the same sex (T value). The age-related decrease in bone mass is thus determined. A second value (Z value) indicates how much the personal measurement result differs from the mean value of healthy persons of the same age and sex. Bone density is usually determined by special X-ray procedures (e.g. DXA measurement) on the spine and hips. If bone density is too low relative to age, either osteopenia or osteoporosis is present. Action must then be taken.

Stress in the body can be reduced by various natural mechanisms. Regular exercise reduces stress hormones such as cortisol and releases happiness hormones. B vitamins, magnesium and omega-3 fatty acids support nerve metabolism and stress resistance. Sufficient sleep activates the body's own regeneration processes. Laughing and positive social contacts also release endorphins and lower the cortisol level. Time spent in nature demonstrably reduces stress hormones – just 20 minutes in a green space can measurably lower the stress level.

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Just as the bone breaks down it can also rebuild itself. A limited increase in bone density through nutritional measures is possible, but this is a lengthy process that can take several years. Even stopping bone loss and preserving bone mass is a success. For a long time, it was assumed that calcium alone was responsible for bone strength. We now know more about the interaction of various components of nutrition (calcium, magnesium, phosphorus, boron, silicon, vitamin D, vitamin K) and lifestyle (sufficient movement and exercise, not smoking, moderate alcohol consumption). To maintain and rebuild bone density, it makes sense to take special supplements that supply all of the necessary micro-nutrients in the right quantities. Common calcium + vitamin D preparations lack essential active ingredients. Long-term use is important.