Your bones are not just the body's structural framework; they perform a multitude of essential functions, from supporting your body's weight to safeguarding vital organs and storing calcium reserves. Calcium serves as the foundational building block for bones, while vitamin D acts as the coordinator, ensuring calcium is effectively absorbed and utilised. The 360Health team provide practical insights into these vital nutrients, equipping you with the knowledge to build better bones and prevent avoidable conditions.


You can take a few simple steps to prevent or slow bone loss. One way to do this is to incorporate an ample amount of calcium into your dietary intake. To illustrate, individuals aged 19 to 50 and males aged 51 to 70 should aim for the Recommended Dietary Allowance (RDA) of 1,000 milligrams (mg) of calcium daily. This recommendation escalates to 1,200 mg daily for women aged 51 and above, as well as men aged 71 and older.2

Some sources of calcium include dairy products, almonds, broccoli, kale, canned salmon containing bones, sardines, and soy products like tofu.3 If sourcing sufficient calcium through your diet poses challenges, book a nutrition consult through MetLife 360Health to speak with an accredited dietitian.

Vitamin D

The presence of adequate vitamin D stores within the body contributes significantly to mitigating the risk of bone fractures.2 Found naturally in a few foods, vitamin D is not just a sunshine vitamin - it plays a crucial role in bone health. One of its primary functions in promoting bone growth is to regulate the levels of calcium and phosphorus in the bloodstream. Through the absorption and deposition of these essential minerals, bones progressively enhance their density and strength.4

Vitamin D is essential for calcium absorption in the body. According to the Mayo Clinic, for individuals between the ages of 19 and 70, the RDA for vitamin D is 600 international units (IUs) per day. This requirement increases to 800 IUs daily for those aged 71 and beyond. Excellent sources of vitamin D encompass fatty fish such as salmon, trout, whitefish, and tuna. Additionally, mushrooms, eggs, and fortified foods like milk and cereals serve as sources of vitamin D.

How can MetLife 360Health help?

If you’re seeing guidance on boosting your calcium or Vitamin D intake to build better bones, an accredited dietitian through MetLife 360Health might be able to help. MetLife 360Health Nutrition Service is included in your insurance coverage without any extra fees.

Find out how to access 360Health Nutrition Service.


  1. Bone Composition at Birth
  2. Bone health: Tips to keep your bones healthy
  3. Calcium and Bone Health
  4. Vitamin D and Bone Health