Tool
Nutrient Compass - Bone
Support stronger bones with calcium, vitamin D, magnesium, and protein to maintain bone density, structure, and long-term resilience.
Selected goal
Bone
Support stronger bones with calcium, vitamin D, magnesium, and protein to maintain bone density, structure, and long-term resilience.
Key nutrients
Try it for free!Calcium
targetBuilds and maintains bones and enables muscle and nerve function.
RDA 1000-1200 mg
UL 2000-2500 mg includes food plus supplements; avoid chronic excess.
Vitamin D
targetHelps absorb calcium, supports immunity, and influences mood.
RDA 15 ug (600 IU); UL 100 ug (4000 IU)
High dosing only under medical supervision.
Magnesium
targetHelps muscles relax, calms the nervous system, and supports energy production.
RDA 310-420 mg for adults; UL from supplements 350 mg
UL is for supplements only; check with your clinician if you take medication.
Protein
targetBuilds and repairs tissue, preserves lean mass, and improves satiety.
1.2-1.6 g/kg for active adults (practical range)
Top foods
Top foods for Calcium
| Food | Serving | Nutrient |
|---|---|---|
| Whole yogurt | 245 g (1 cup) | 415 mg |
| Calcium-set tofu | 85 g (3 oz) | 350 mg |
| Sardines with bones | 85 g (3 oz) | 325 mg |
| Cooked kale | 130 g (1 cup) | 177 mg |
| Cheddar cheese | 28 g (1 oz) | 200 mg |
Top foods for Vitamin D
| Food | Serving | Nutrient |
|---|---|---|
| Salmon | 170 g (6 oz) | 14 ug |
| Sardines | 85 g (3 oz) | 4.6 ug |
| UV-exposed mushrooms | 70 g (1/2 cup) | 8 ug |
| Fortified milk | 245 g (1 cup) | 2.5 ug |
| Egg yolks (2) | 34 g | 1.1 ug |
Top foods for Magnesium
| Food | Serving | Nutrient |
|---|---|---|
| Pumpkin seeds | 28 g | 168 mg |
| Almonds | 28 g | 77 mg |
| Cooked spinach | 180 g (1 cup) | 157 mg |
| Cooked black beans | 170 g (1 cup) | 120 mg |
| Dark chocolate 70% | 28 g | 64 mg |
Top foods for Protein
| Food | Serving | Nutrient |
|---|---|---|
| Chicken breast | 100 g | 31 g |
| Salmon | 100 g | 25 g |
| Greek yogurt | 170 g (6 oz) | 17 g |
| Cooked lentils | 198 g (1 cup) | 18 g |
| Tofu | 200 g | 20 g |
Quick swaps
Quick swaps
- Unfortified milk (1 cup) → Whole yogurt (1 cup) +200 mg Ca
- Iceberg salad → Cooked kale (1 cup) +170 mg Ca
Quick swaps
- Chicken (100 g) → Salmon (100 g) +8-10 ug Vit D
- Unfortified milk → Fortified milk +2 ug Vit D
Quick swaps
- White bread (2 slices) → Whole grain bread (2 slices) +40 mg Mg
- Sugary snack → 30 g almonds +75 mg Mg
Quick swaps
- Sugary cereal (30 g) → Greek yogurt (170 g) +14 g protein
- Plain pasta meal → Pasta + 100 g tuna +25 g protein
Quick FAQ
Is calcium alone enough?
No. Vitamin D and magnesium help your body use calcium properly.
Do proteins harm bones?
Adequate protein supports bone matrix; balance it with minerals.
Dairy or alternatives?
Check calcium content and fortification rather than only the source.
Note: educational info for healthy adults. Not medical advice. Talk to your doctor if you have conditions or take medication.