Bone strength is built until about age 30 and protected after that. Calcium and vitamin D work as a team.
Nutrients that support your bones
Calcium
The main building block of bones and teeth; also needed by muscles and nerves.
- How much you need: 1,000 mg a day for adults (ICMR-NIN 2020), from food and tablets together.
- Best food sources: Milk, curd, paneer, ragi, sesame (ellu), green leafy vegetables.
Be careful:
- The body absorbs about 500 mg at a time — split larger doses.
- Keep 4 hours apart from iron and thyroid tablets.
- History of kidney stones: ask a doctor.
Vitamin D
Lets the body absorb calcium for bones; also supports muscles and immunity. Very common deficiency in India despite the sun.
- How much you need: 600 IU a day (ICMR-NIN 2020).
- Best food sources: 15–20 minutes of morning sun on arms and face; eggs, fish, fortified milk.
Be careful:
- The 60,000 IU weekly capsules are only as a doctor prescribes — too much raises blood calcium dangerously.
Magnesium
Needed by muscles and nerves, for a steady heart rhythm, and for bone.
- How much you need: Men 440 mg, women 370 mg a day (ICMR-NIN 2020).
- Best food sources: Nuts, seeds, whole grains, pulses, green leafy vegetables.
Be careful:
- Kidney disease: not without a doctor.
- Can loosen stools.
Everyday habits that help
- Get morning sunlight
- Weight-bearing exercise
When to see a doctor: Women over 50 and anyone with a fracture from a small fall should ask about a bone-density test.
Before you take any supplement
- Supplements fill a gap in the diet; they do not treat disease. Anyone with a diagnosed condition (diabetes, kidney, liver or heart disease) or on regular medicines should ask their doctor first.
- Doses here are for ADULTS. Children’s and pregnancy supplements are chosen by the doctor.
- Only products made entirely of nutrients are suggested (vitamins, minerals, probiotics, amino acids, plant extracts) — anything that also contains a drug is left out.
- Daily amounts are the ICMR-NIN 2020 recommended dietary allowances where one exists; more is not better.
- Products are listed focused-first (1–3 ingredients), then multivitamins, each by how often our shops sold it — a multivitamin may carry only a small amount of a given nutrient.
Not sure what suits you? Ask our pharmacist at any FirstShield store, or message us on WhatsApp.