Calcium and Vitamin D for Bone Health: Food Sources to Know
Calcium and vitamin D work together to support strong bones. Learn which foods provide them, how sunlight fits in, and what to ask your doctor about supplements.
The short version
- Calcium and vitamin D both support bone health.
- Dairy, fortified foods, leafy greens and canned fish with bones are good food sources.
- Ask your doctor before taking supplements, since more is not always better.
In this guide
Bones are living tissue that is constantly being broken down and rebuilt. After about age 50, many people lose bone faster than they build it, and this is especially true for women after menopause. Getting enough calcium and vitamin D is one part of supporting bone health, along with regular physical activity.
Why both nutrients matter
Calcium is the main mineral in bones. When you do not get enough from food, your body draws on the calcium stored in your bones.
Vitamin D helps your body absorb calcium. Without enough vitamin D, you absorb less calcium from the foods you eat.
How much do you need?
The NIH Office of Dietary Supplements lists recommended amounts by age and sex. In general, recommended calcium intake increases for women over 50 and for men over 70, and recommended vitamin D intake increases after age 70. Your doctor can tell you what is right for you, especially if you have a condition that affects your bones or how you absorb nutrients.
Food sources of calcium
- Dairy: milk, yogurt and cheese
- Fortified foods: some plant-based milks, orange juice, tofu made with calcium and breakfast cereals (check labels)
- Canned fish with soft bones: sardines and canned salmon
- Leafy greens: kale, collard greens, turnip greens and bok choy
- Beans and almonds, which provide smaller amounts
Spinach contains calcium, but it also contains compounds that limit how much your body absorbs, so it is not considered a strong calcium source.
Food sources of vitamin D
Few foods naturally contain much vitamin D. Sources include:
- Fatty fish: salmon, trout, sardines and mackerel
- Fortified foods: most milk, some plant-based milks, some yogurts, cereals and orange juice
- Egg yolks and some mushrooms, especially those exposed to UV light
What about sunlight?
Your skin makes vitamin D when exposed to sunlight. However, skin produces less vitamin D with age, and factors like season, where you live, skin tone and sunscreen use also affect how much you make. Because of this, many older adults rely on food and, when recommended, supplements. Sun protection remains important for skin health.
Easy ways to add more
- Have a glass of milk or fortified plant milk with meals.
- Add yogurt to breakfast or use it in place of sour cream.
- Sprinkle cheese on vegetables or soups.
- Make a salad with canned salmon or sardines.
- Cook collard greens or kale with garlic and olive oil.
- Choose a cereal fortified with calcium and vitamin D.
Supplements: talk to your doctor first
If you do not get enough from food, your doctor may suggest a supplement. A few points to discuss:
- More is not always better. Very high intakes of calcium or vitamin D from supplements can cause problems.
- Some supplements interact with medications, including certain antibiotics, thyroid medicines and others.
- Your doctor may check your vitamin D level with a blood test.
- Calcium is absorbed best in smaller doses, so your doctor may suggest splitting it through the day.
Beyond nutrition
Weight-bearing exercises like walking and strength training, avoiding smoking, limiting alcohol and taking steps to prevent falls are all part of protecting your bones. Ask your doctor whether a bone density test is right for you.
