For strong bones and healthy joints: only 2 ingredients!

Function: Essential for calcium absorption, vitamin D is crucial for protecting against osteoporosis, a disease that weakens bones.

Daily requirement: Between 15 and 20 micrograms, with higher doses for people over 70 years of age.

Sources: Cod liver oil is an excellent source. One teaspoon can cover more than half of the daily requirement. Dietary supplements are also effective.

Calcium: the superfood for bones

Function: Calcium is essential for the formation of strong bones and teeth, heart health, blood clotting, and muscle function.

Recommended daily intake: more than 1,000 milligrams. Children may need more vitamin D during bone development.

Sources: Dairy products such as milk, cheese and yogurt, green leafy vegetables (except spinach, whose calcium is not well absorbed).

Magnesium for overall bone health

Function: Magnesium promotes healthy muscles, bones, nerves, and blood sugar levels. A deficiency may increase the risk of diabetes and osteoporosis.

Daily requirement: 300-400 mg, with potentially higher doses for pregnant women.