I. Core Bone-Building Nutrients

Calcium

• Function: Primary component of bone minerals (99% of skeletal reserves)

• Daily Intake: 800 mg for adults; 1,000–1,200 mg after age 50

• Food Sources: Milk (300 ml/day), soy products, dark leafy greens (spinach, kale), sesame seeds (7× more calcium than milk)

Vitamin D

• Function: Essential for calcium absorption; deficiency causes osteoporosis

• Sources: 15–20 min daily sun exposure; fatty fish (salmon, sardines), egg yolks, fortified dairy

Protein

• Function: Comprises 50% of the organic bone matrix

• Daily Intake: 0.8 g/kg body weight

• Food Sources: Fish, lean meat, legumes, nuts

Phosphorus

• Function: Works with calcium to maintain bone hardness

• Daily Intake: 700 mg

• Sources: Meat, whole grains

Magnesium

• Function: Activates vitamin D and supports calcium utilization

• Daily Intake: 310–420 mg

• Sources: Leafy greens, almonds, black beans

II. Key Synergistic Nutrients

Vitamin K

• Function: Activates osteocalcin to guide calcium into bones

• Food Sources: Kale, broccoli, natto (extremely rich in vitamin K2)

Vitamin C

• Function: Stimulates collagen synthesis for bone flexibility

• Food Sources: Citrus fruits, jujubes, broccoli

Omega-3 Fatty Acids

• Function: Reduce joint inflammation and support bone density

• Food Sources: Salmon, flaxseeds, walnuts

Zinc

• Function: Promotes osteoblast proliferation

• Sources: Meat, shellfish, legumes

Boron

• Function: Prolongs vitamin D activity

• Sources: Dried figs, prunes, raisins