Skip to Content
Home > Wellness Resources > Health Library > Healthy Eating: Taking Calcium and Vitamin D
Bone thinning occurs as part of aging. After age 30, men and women begin
to lose bone mass. If over time your bones thin so much that they become fragile and in danger of breaking, you have osteoporosis.
foods have lots of calcium.
Calcium is in foods such as milk, cheese, and yogurt. Vegetables like broccoli, kale, and Chinese cabbage have calcium. You can get calcium if you eat the soft edible bones in canned sardines and canned salmon. Foods with added (fortified) calcium include some cereals, juices, soy drinks, and tofu. The food label will show how much calcium was added.
One good source of calcium is fat-free milk fortified with vitamin
D. Four cups a day have about 1,200 mg of calcium. Other good sources include shrimp, blackstrap molasses, and
Vitamin D helps your body absorb calcium. It's in foods such as salmon, tuna, and mackerel. It's also in cheese, egg yolks, and beef liver. You can also get vitamin D from fortified foods. These include milk, some cereals, orange juices, and yogurts. It's also in margarines and soy drinks.
Everyone who has osteoporosis should try to
eat a diet rich in these nutrients. Some people may need to take a
calcium supplement with vitamin D.
Types of calcium
You can get calcium supplements at most grocery stores and drugstores. They come in tablets, chewables, and capsules. Not all supplements contain the same amount of calcium or contain vitamin D. Read the label to see which one is best for you.
Think about how much calcium and vitamin D you normally get in your diet. Then each day take the number of tablets that will give you—when combined with the amount in your diet—your
daily recommended amounts of calcium and vitamin D. This will vary based on your age and health. Be careful not to take more than you need.
ByHealthwise StaffPrimary Medical ReviewerKathleen Romito, MD - Family MedicineSpecialist Medical ReviewerCarla J. Herman, MD, MPH - Geriatric Medicine
Current as ofNovember 20, 2015
Current as of:
November 20, 2015
Kathleen Romito, MD - Family Medicine & Carla J. Herman, MD, MPH - Geriatric Medicine
To learn more about Healthwise, visit Healthwise.org.
© 1995-2016 Healthwise, Incorporated. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated.