All women capable of becoming pregnant should take a supplement containing 400 micrograms of folic acid. The mineral calcium is vital to bone health and can help protect against Osteoporosis and fractures. The recommended daily intake for adults is 1,000 milligrams for people aged 19 to 50 and 1,200 milligrams for people older than 50. Eat at least three servings a day of these foods to reach the recommended dose. Vitamin D. Vitamin D is also crucial for bone health since it helps the body absorb calcium.
Food containing vitamin D are liver, butter, cream and egg yolks.
Milk fortified with vitamin D is also a good source. Fortified breakfast cereals and fatty fish are also good choices. Body can synthesize vitamin D from sunlight but not if you use sunblock and not in the winter in northern climates. Balanced diet is most important aspect is your diet which 'no amount od supplements can replace. More of supplements are of not much use.