Strong bones rely on a set of key nutrients, along with overall healthy lifestyle. The most important ones are:

• Calcium: core building block of bone. Aim for about 700 mg per day as adults, or the amount advised by local guidelines. Good sources include dairy products (milk, cheese, yogurt), leafy greens (kale, bok choy, broccoli), fortified plant milks and cereals, fish eaten with bones (sardines, pilchards), beans, and tofu made with calcium.

• Vitamin D: helps your body absorb calcium and supports bone formation. Sources include sun exposure, fortified foods, fatty fish (salmon, mackerel), egg yolks, and supplements if needed, especially in less sunny climates.

• Protein: necessary for bone matrix and muscle support around bones. Adequate daily protein intake supports bone health, particularly in aging populations.

• Magnesium: participates in bone formation and vitamin D metabolism, contributing to bone density. Found in nuts, seeds, whole grains, leafy greens, and legumes.

• Phosphorus: a major component of bone; balanced intake supports bone strength. Good sources include dairy, meat, fish, and legumes.

• Vitamin K: supports bone mineralization and helps with calcium handling in bones. Found in leafy greens like kale and spinach, and some vegetable oils.

• Zinc: supports bone growth and healing. Present in meat, shellfish, dairy, legumes, and whole grains.

Practical tips

• Build a diverse, nutrient-rich diet that regularly includes dairy or fortified alternatives, leafy greens, fatty fish, beans/legumes, nuts and seeds, and lean proteins. This helps cover calcium, vitamin D, magnesium, and other bone-friendly nutrients.

• Consider vitamin D supplementation if sun exposure is limited or dietary intake is insufficient, after discussing with a healthcare provider.

• For children and teens, ensure adequate calcium and vitamin D to support peak bone mass development.

• If you have risk factors for osteoporosis (age, family history, low BMI, sedentary lifestyle, certain medications), discuss a bone health plan with a clinician to tailor nutrient targets and consider screening.

If you want, I can tailor a simple daily meal plan or list specific foods with approximate calcium and vitamin D equivalents to help you meet these targets.