Musculoskeletal System
The musculoskeletal system includes 206 bones, over 600 muscles, plus cartilage, tendons, ligaments, and joints. It provides structural support, enables movement, protects vital organs, and stores minerals.
Understanding Your Musculoskeletal System
This system is literally what holds you together and allows you to move through life. Bones provide structure and mineral storage, while muscles generate the force for movement. Joints, cartilage, tendons, and ligaments connect everything and allow smooth, pain-free motion.
Why Musculoskeletal Health Matters
Mobility is freedom. The ability to move without pain is essential for independence, quality of life, and longevity. Muscle mass is also increasingly recognized as a key longevity marker — maintaining strength as we age predicts better health outcomes.
Key Concerns
- Osteoporosis — Bone loss increasing fracture risk
- Osteoarthritis — Joint cartilage breakdown causing pain and stiffness
- Sarcopenia — Age-related muscle mass loss
- Chronic pain — Back pain, joint pain, muscle tension
- Inflammation — Rheumatoid arthritis and other inflammatory conditions
Key Functions
Structural Support
Bones and muscles provide the framework that supports body weight and maintains posture
Movement
Muscles contract to move bones at joints, enabling everything from walking to fine motor control
Movement
Bones shield vital organs — skull protects brain, ribs protect heart and lungs
Organ Protection
Bones store 99% of body's calcium and significant phosphorus, releasing minerals as needed
Mineral Storage
Red bone marrow produces red blood cells, white blood cells, and platelets
Blood Cell Production
Muscle tissue is metabolically active, influencing blood sugar regulation and metabolism
Tips for Supporting This System
Lifestyle Tips for Musculoskeletal Health
- Do weight-bearing exercise: Activities like walking, jogging, and strength training stimulate bone building.
- Build and maintain muscle: Resistance training 2–3× weekly preserves muscle mass as you age.
- Ensure adequate calcium: Adults need 1,000–1,200 mg daily from food and/or supplements.
- Get enough vitamin D: Essential for calcium absorption and bone health. Test your levels.
- Include protein: Adequate protein supports muscle maintenance.
- Stretch regularly: Maintain flexibility to prevent injury and reduce muscle tension.
- Maintain healthy weight: Excess weight stresses joints, especially knees and hips.
- Practice good posture: Poor posture contributes to back pain, muscle imbalances, and joint problems.
Compounds That Support This System
Manganese
PreliminaryManganese is a trace mineral involved in bone formation, blood clotting, metabolism, and antioxidant defense. It is a component of manganese superoxide dismutase (MnSOD), a key mitochondrial antioxidant enzyme. Deficiency is rare because manganese is widely available in foods.
Calcium
StrongCalcium is the most abundant mineral in the human body, with about 99% stored in bones and teeth. It is essential for bone structure, muscle contraction, nerve transmission, and blood clotting. Adequate intake throughout life is crucial for preventing osteoporosis.
Vitamin K
ModerateVitamin K exists in two main forms: K1 (from plants, primarily for clotting) and K2 (from fermented foods and animal products, important for bone and cardiovascular health). K2 (especially MK-7) has gained attention for its role in directing calcium to bones rather than arteries.
Vitamin D
StrongVitamin D is a fat-soluble vitamin that functions more like a hormone, affecting nearly every tissue in the body. It's synthesized in skin from sunlight but many people are deficient due to indoor lifestyles, sunscreen use, and geographic location. It's essential for calcium absorption, bone health, immune function, and mood.
Curcumin
ModerateCurcumin is the primary bioactive compound in turmeric, responsible for its yellow color and most health benefits. It has potent anti-inflammatory and antioxidant properties and is one of the most studied natural compounds. Because standard curcumin is poorly absorbed, enhanced formulations are often used in research and practice.
Magnesium
StrongMagnesium is the fourth most abundant mineral in the body and is involved in over 300 enzymatic reactions. It's essential for energy production, muscle and nerve function, blood sugar control, and blood pressure regulation. Deficiency is surprisingly common (up to 50% of the population) and linked to numerous health issues.