Bone & Muscle Health

If your bones and muscles are giving you grief, it can easily affect your day-to-day life. Holland & Barrett don’t want you to go through that, so we offer a vast range of high-quality bone, joint and muscle support like Calcium Tablets, Glucosamine & Chondroitin Supplements, Vitamin D Spray and so much more.

What are bones?

It may seem like a silly question, but how much do we actually know about our own bones (hanging up a skeleton at Halloween doesn’t count as expertise we’re afraid!). Our bones are living structures that constantly renew themselves to keep our bodies strong, protect our organs and allow us to move freely.

A substance called collagen makes up the majority of our bones, combined with a mineral called phosphate. This duo creates a robust yet flexible structure that can actually withstand forces up to three times our own body weight.

There are two types of bone in our bodies: cortical bones which create the sturdy, solid outer ‘tube’ and trabecular bones that make up the soft and honey-comb-like inner structure, which makes bones hard yet lightweight.

How many bones are in the human body?

Adult human bodies have 206 bones – the longest being the femur (thighbone) and the smallest the stirrup (a tiny bone in the ear). When we are babies, we have 300 bones – but some of these fuse as we grow, like the bones in the skull.

How can I keep my bones healthy?

There are a number of ways that you can maintain your bone health:

Exercise: keeping your body moving is key to building bones (we knew there was a reason they made us do P.E in school!). This is because when we exercise, our muscles tug against our bones and trigger new growth.

Diet: eating calcium-rich foods is key for good bone health – about 99% of the calcium we absorb makes its way to our bones and teeth. Make sure you eat lots of green leafy vegetables, dairy foods and foods fortified with calcium e.g. some soya milks, and if you want extra reassurance, you can take a Calcium Supplement.

Vitamin D: contributes to the maintenance of normal bones and calcium absorption/utilisation. You could find yourself in short supply of it if you’re in one of the high risk groups, or during the Winter months, so a Vitamin D Supplement could help.

Vitamin K: found in leafy green veg, Vitamin K contributes to the maintenance of normal bones.

What are muscles?

Whether you have muscles like Arnie or avoid the gym at all costs, everybody has the same number of muscles – 600 in fact. They’re made of thousands of little fibres, each of which is controlled by a nerve that makes it relax and contract. The more fibres they have, the bigger they get.

How can I keep my muscles healthy?

Resistance exercise: help your muscles generate more force by lifting weights, using exercise bands and performing body weight exercises like squats, yoga and push ups.

Diet: eating a healthy, balanced diet including a variety of wholegrains, proteins, fruits and vegetables will provide your muscles with the nutrients needed to stay strong and functioning properly.

Vitamin D: the ‘sunshine vitamin’ strikes again, Vitamin D contributes to the maintenance of normal muscle health and reduces the risk of falling associated with postural instability and muscle weakness.

Is there a supplement I can take for bones, muscles and joints?

Yes! We have formulated several products that contain ingredients that help keep bones, muscles and joints healthy at the same time. One product you can try is the Glucosamine Plus Freedom Softgel Capsules. They contain omega 3, vitamin C, vitamin D, manganese, zinc, glucosamine and chondroitin, all in one handy capsule.

Our joint supplements provide a multitude of benefits and ease the symptoms over time of conditions such as osteoporosis and rheumatoid aches. Joint supplements contribute to bone health as well as supplements such as glucosamine integral in the formation of cartilage in the joint. Our joint supplements come in a variety of formats such as joint tablets and sprays, with many of our products suitable for vegans.