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Nowadays, far too many people have weak bones and joints, they experience pain, and they have dull, unhealthy skin. Read on, and we’ll learn 7 all-natural substances for healthy skin and bones. We’ll also go through some of the best sources to get 100% standardised extracts of these substances with high absorption through the gut.

You may know turmeric to be a spice in curry. Indian culture has always enjoyed its benefits by spicing every meal they cook with it. Modern research starts to back up what Indians have known for centuries. Curcumin is the main component from turmeric with immense medicinal benefits. Recent research has shown that curcumin has significant anti-inflammatory properties. It is very beneficial for joint pain, arthritis, osteoarthritis, and rheumatoid arthritis. It prevents the inflammation in joints helping relieve severe joint pain. A 2012 research showed that curcumin was more effective than many anti-inflammatory drugs (without any side effect) in patients with rheumatoid arthritis. Bonus Tip: Taking turmeric with black pepper (piperine) increases the bioavailability of curcumin in the gut. It is piperine from black pepper which makes high absorption of curcumin possible.

2. Boswellia Serrata For Healthy Joints

Boswellia is a 100% standardised extract from a tree boswellia serrata. It has immense anti-inflammatory properties. Research found that boswellic acids are the main components responsible for the herb’s anti-inflammatory properties. A 2003 study showed all 30 people with osteoarthritis (OA) who took boswellia reported a significant decrease in knee pain. New study supports the fact that using 100% standardised extract of boswellia for OA is very effective and has no side effects as compared to many other anti-inflammatory drugs. 

3. Vitamin D For Healthy Bones

Vitamin D is very essential for bone health. Its primary function is to increase calcium absorption from the gut and to incorporate calcium into bones for their strength. Without vitamin D, bones lose their density and strength, and get brittle and more prone to fractures. According to a controlled study, people with vitamin D deficiency are twice as likely to suffer from leg, back, and joint pain as compared to those with normal vitamin D levels.

4. Calcium For Healthy Bones

Calcium is the most important mineral for healthy bones. It is the core element that strengthens the bones and makes them dense. Calcium is found in many natural foods. Body calcium levels tend to decrease as humans age. Many studies have suggested that, in postmenopausal women, taking calcium supplements reduces bone density loss by 1-2%.

5. Magnesium For Healthy Bones

Magnesium is also necessary for bone health. It helps in calcium crystal formation in bones. A 2013 research has linked adequate magnesium supplements intake with high bone density, increased calcium crystal formation in bones, and a lower risk of  osteoporosis in women after menopause.

6. Collagen For Healthy Skin

Collagen is the building block of skin. It helps maintain skin integrity and rigidity. As humans age, collagen levels lessen in the skin, which is the main reason for wrinkled and loose looking skin. In a 2013 study, women who took up to 5 grams of collagen supplements for eight weeks reported less dryness and more elasticity in their skin as compared to those who didn’t take collagen supplements.

7. Vitamin C & E For Healthy Skin

Vitamin C and E possess significant antioxidative properties. Topical supplements of vitamin C and E are very beneficial for our skin health. They help our skin fight-off the oxidative radicals which otherwise can cause premature aging of the skin. According to a research study, vitamin C prevents skin dryness, protects it from UV damage, inhibits wrinkle formation and promotes wound healing in the skin. It also inhibits inflammation in the skin. Vitamin E also helps with anti-aging, protects from sun damage, inhibits inflammation in the skin, improves wound healing, and helps manage eczema, psoriasis, and other skin diseases.

References:

1.) Sood, S., & Nagpal, M. (2013). Role of curcumin in systemic and oral health: An overview. Journal of Natural Science, Biology and Medicine, 4(1), 3. doi:10.4103/0976-9668.107253

2.) Hewlings, S., & Kalman, D. (2017). Curcumin: A Review of Its Effects on Human Health. Foods, 6(10), 92. doi:10.3390/foods6100092

3.) Chandran, B., & Goel, A. (2012). A Randomized, Pilot Study to Assess the Efficacy and Safety of Curcumin in Patients with Active Rheumatoid Arthritis. Phytotherapy Research, 26(11), 1719-1725. doi:10.1002/ptr.4639

4.) Shoba, G., Joy, D., Joseph, T., Majeed, M., Rajendran, R., & Srinivas, P. (1998). Influence of Piperine on the Pharmacokinetics of Curcumin in Animals and Human Volunteers. Planta Medica, 64(04), 353-356. doi:10.1055/s-2006-957450

5.) Gerbeth, K., Hüsch, J., Fricker, G., Werz, O., Schubert-Zsilavecz, M., & Abdel-Tawab, M. (2013). In vitro metabolism, permeation, and brain availability of six major boswellic acids from Boswellia serrata gum resins. Fitoterapia, 84, 99-106. doi:10.1016/j.fitote.2012.10.009

6.) Karimifar, M., Soltani, R., Hajhashemi, V., & Sarrafchi, S. (2017). Evaluation of the effect of Elaeagnus angustifolia alone and combined with Boswellia thurifera compared with ibuprofen in patients with knee osteoarthritis: A randomized double-blind controlled clinical trial. Clinical Rheumatology, 36(8), 1849-1853. doi:10.1007/s10067-017-3603-z

7.) Heidari B, Shirvani JS, Firouzjahi A, Heidari P, Hajian-Tilaki KO. Association between nonspecific skeletal pain and vitamin D deficiency. Int J Rheum Dis. 2010 Oct;13(4):340-6. doi: 10.1111/j.1756-185X.2010.01561.x. 

8.) Lamy, O., & Burckhardt, P. (2014). Calcium revisited: Part II calcium supplements and their effects. BoneKEy Reports, 3. doi:10.1038/bonekey.2014.74