Russian endocrinologist Dr. Nadejda Vitissova announced that food does not always provide the body with the necessary amount of vitamins and minerals; therefore, it is important to take them in the form of additional supplements. She indicates that, for bones and joints to be strong and flexible, the body must receive the necessary amount of nutrients. Specifically, vitamin D and vitamin K2 are responsible for regulating the process of bone tissue formation. The daily dose of vitamin D should not be less than 500 international units (in certain cases, 2000-5000 international units), and vitamin K2 should not be less than 50 mg. It is also important to pay attention to the amount of calcium the body obtains from food, which should not be less than 1000 mg for adults and 1500 mg for adolescents and pregnant women.
She states: "On average, the body obtains 400 mg of calcium from food each day. Therefore, vitamin and mineral supplements should be taken to compensate for the deficiency. Cholecalciferol (vitamin D3) is considered one of the most effective and safe forms of vitamin D, which is also easy to digest. Similarly, menaquinone-7 (vitamin K2) is essential. The combination of the two helps to distribute calcium throughout the body in a balanced manner."
The expert also emphasizes the need to consume hydrolyzed collagen and hyaluronic acid to maintain joint health, noting that the body produces various types of collagen from amino acids obtained from food, but this production decreases with age. She adds that it is also crucial to engage in moderate physical activity—moving, exercising, and loading the muscles and musculoskeletal system—to fully benefit from the building materials obtained.
