Tool
Nutrient Compass - Bone
Bones need calcium, vitamin D, magnesium, and enough protein.
Selected goal
Bone
Bones need calcium, vitamin D, magnesium, and enough protein.
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.