Which nutrients does bone need?

Bone is not made of calcium alone. The annex recognises bone-related statements for four different nutrients.

Which nutrients are linked to bone?

The annex to Thai Ministry of Public Health Notification No. 447 (B.E. 2566) recognises bone-related statements for four nutrients:

• Calcium is needed for the maintenance of normal bones and teeth, and contributes to the synthesis of bones and teeth
• Vitamin D contributes to normal absorption of calcium and phosphorus, and to the maintenance of normal bones
• Magnesium is a component of bones and teeth, and contributes to the maintenance of normal bones and teeth
• Protein contributes to the maintenance of normal bones

They do different jobs. Having a great deal of one does not substitute for another that is missing.

What does calcium do?

Calcium is the most abundant mineral in the body, and most of it sits in bone and teeth. The remainder circulates in blood and tissue, where it is involved in muscle function, neurotransmission and normal blood clotting.

Recommended intakes set by the US National Academies' Food and Nutrition Board, as published by the NIH Office of Dietary Supplements, are 1,000 mg a day for adults, rising to 1,200 mg for women over 50 and for everyone over 70. The tolerable upper intake level is 2,500 mg a day for adults up to 50, and 2,000 mg for those over 50.

Why is vitamin D always mentioned alongside calcium?

Because vitamin D is involved in absorbing it. Plenty of calcium with little vitamin D is not a balanced equation, which is why so many calcium products include vitamin D as well.

Where does magnesium come in?

Magnesium is a component of bones and teeth. Between 50 and 60 per cent of the magnesium in the body is held there. It is also involved in normal muscle and nervous system function and in electrolyte balance.

Why is protein on this list?

Because bone is not purely mineral. Protein is part of its structure, which is why protein appears in statements about both bone and muscle mass.

Where do these come from in food?

Calcium: small fish eaten with the bones, dried shrimp, firm tofu, black sesame, dark leafy greens, and milk and dairy.

Magnesium: dried beans, nuts, seeds, wholegrains and leafy greens.

Vitamin D: oily fish and egg yolk, and the body makes its own when skin is exposed to sunlight.

How do you read a calcium label?

Labels usually give the weight of the compound first, with the amount of elemental calcium in brackets — for example calcium carbonate 1,500 mg (provides calcium 600 mg). The bracketed figure is the one to compare.

Different forms, such as carbonate and L-threonate, carry different proportions of calcium per unit weight, which is why the bracketed figure always matters.

If you take prescription medication, speak to a doctor or pharmacist before supplementing.

Dietary supplements are not intended to prevent, treat or cure any disease.