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.vn-container{-webkit-box-align:center;-ms-flex-align:center;align-items:center;display:-webkit-box;display:-ms-flexbox;display:flex;-webkit-box-pack:justify;-ms-flex-pack:justify;justify-content:space-between;height:3rem;margin:0 auto;max-width:77.5rem;z-index:1}@media(min-width:64rem){.vn-wrapper .vn-container{height:4.6875rem}}.vn-wrapper .vn-container.lite{max-width:100%}@media(min-width:64rem){.vn-wrapper .vn-container.lite{height:3.5rem}}.vn-wrapper .vn-menu-btn{-webkit-box-align:center;-ms-flex-align:center;align-items:center;background:none;border:0;color:#fff;cursor:pointer;display:-webkit-box;display:-ms-flexbox;display:flex;height:100%;line-height:1;padding:0}.vn-wrapper .vn-menu-btn:not(.lite){margin-right:1.166875rem}@media(min-width:64rem){.vn-wrapper .vn-menu-btn:not(.lite){margin-right:0}}.vn-wrapper .vn-menu-btn i{font-size:2.25rem;width:2.25rem;overflow:hidden}.vn-wrapper .vn-menu-btn svg{fill:currentColor;pointer-events:none}.vn-wrapper .vn-menu-btn.vn-search 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.vn-logo-container .vn-logo img:not(.lite){width:7.25rem}}.vn-wrapper .vn-logo-container.with-program .vn-logo img{height:.875rem}@media(min-width:64rem){.vn-wrapper .vn-logo-container.with-program .vn-logo img{height:1.4375rem}}.vn-wrapper .vn-logo-container.with-program .vn-prog-logo img{height:.9375rem}@media(min-width:64rem){.vn-wrapper .vn-logo-container.with-program .vn-prog-logo img{height:1.5625rem}}.vn-wrapper .vn-links{background:#f9f9fc;display:-webkit-box;display:-ms-flexbox;display:flex;-webkit-box-orient:vertical;-webkit-box-direction:normal;-ms-flex-direction:column;flex-direction:column;height:calc(100vh - 3rem);left:-140vw;overflow:auto;padding:.5rem;position:fixed;top:3rem;-webkit-transition:left .5s ease;transition:left .5s ease;width:100%;z-index:100}@media(min-width:37.5rem){.vn-wrapper .vn-links{max-width:25rem}}@media(min-width:64rem){.vn-wrapper .vn-links.lite{height:calc(100vh - 3.5rem);top:3.5rem}}@media(min-width:64rem){.vn-wrapper .vn-links:not(.lite){background:none;-webkit-box-orient:horizontal;-webkit-box-direction:normal;-ms-flex-direction:row;flex-direction:row;height:100%;left:0;max-width:100%;overflow:visible;padding:0;position:relative;top:0}}.vn-wrapper .vn-links.open{left:0}.vn-wrapper .vn-links.open.vn-slide-out{left:-100vw}@media(min-width:37.5rem){.vn-wrapper .vn-links.open.vn-slide-out{left:0}}.vn-wrapper .vn-links .vn-search-wrapper{display:-webkit-box;display:-ms-flexbox;display:flex;height:3rem;margin-bottom:.25rem;-webkit-box-ordinal-group:0;-ms-flex-order:-1;order:-1}@media(min-width:64rem){.vn-wrapper .vn-links .vn-search-wrapper:not(.lite){background:#fff;border:1px solid #c6cedb;border-radius:5px;opacity:0;-webkit-box-ordinal-group:2;-ms-flex-order:1;order:1;position:absolute;right:2.8125rem;top:.8125rem;width:38%;-webkit-transition:all .3s ease;transition:all .3s ease;visibility:hidden}.vn-wrapper .vn-links .vn-search-wrapper:not(.lite).vn-open{visibility:visible;opacity:1}.vn-wrapper 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.vn-menu-section{left:0;opacity:1;visibility:visible}}@media(min-width:81.25rem){.vn-wrapper .vn-links .vn-links-list:not(.lite)>li:not(:nth-child(7)){margin-right:1rem}}.vn-wrapper .vn-links .vn-menu-section{background:#f9f9fc;height:calc(100vh - 3rem);right:-140vw;overflow:auto;padding:0 1.5rem 6.25rem 1.5rem;position:fixed;top:3rem;-webkit-transition:all .5s ease;transition:all .5s ease;width:100%;z-index:10}.vn-wrapper .vn-links .vn-menu-section.lite{height:calc(100vh - 3.5rem);top:3.5rem}@media(min-width:37.5rem){.vn-wrapper .vn-links .vn-menu-section{max-width:25rem;left:-140vw;right:auto}.vn-wrapper .vn-links .vn-menu-section.open{left:0;right:auto}}.vn-wrapper .vn-links .vn-menu-section.open{right:0}.vn-wrapper .vn-links .vn-menu-section .vn-menu-section-header{-webkit-box-align:center;-ms-flex-align:center;align-items:center;border-bottom:1px solid #c6cedb;display:-webkit-box;display:-ms-flexbox;display:flex;-webkit-box-pack:justify;-ms-flex-pack:justify;justify-content:space-between;padding:.75rem 0}.vn-wrapper .vn-links .vn-menu-section .vn-menu-section-header h3{color:#1b1b1b;font-size:1.25rem;line-height:1;margin:0}.vn-wrapper .vn-links .vn-menu-section .vn-menu-section-header a{color:#3557ff;font-weight:400;text-decoration:none}.vn-wrapper .vn-links .vn-menu-section .vn-menu-section-header a img{margin-right:.5rem;width:.8125rem}.vn-wrapper .vn-links .vn-menu-section ul{margin:.75rem 0;list-style:none;padding:0}.vn-wrapper .vn-links .vn-menu-section ul li{font-size:1.125rem;font-weight:400}.vn-wrapper .vn-links .vn-menu-section ul li a{color:#1b1b1b;display:block;padding:.75rem 0;text-decoration:none}.vn-wrapper .vn-links .vn-menu-section ul li a:hover{color:#3557ff}.vn-wrapper .vn-links .vn-menu-section ul li hr{border:1px solid #c6cedb}@media(min-width:64rem){.vn-wrapper .vn-links .vn-menu-section:not(.lite){background:#fff;border-radius:0 0 5px 5px;border-top:0;left:-20px;margin-left:-3.75rem;max-width:none;height:auto;opacity:0;padding:1.875rem 2.875rem;position:absolute;top:4.6875rem;width:18.75rem;visibility:hidden}.vn-wrapper .vn-links .vn-menu-section:not(.lite) hr{display:none}.vn-wrapper .vn-links .vn-menu-section:not(.lite) ul{margin:0}.vn-wrapper .vn-links .vn-menu-section:not(.lite) ul li{border-bottom:1px solid #c6cedb}.vn-wrapper .vn-links .vn-menu-section:not(.lite) ul li:last-of-type{border-bottom:0}.vn-wrapper .vn-links .vn-menu-section:not(.lite) ul li.vn-see-all a{-webkit-box-align:baseline;-ms-flex-align:baseline;align-items:baseline;color:#3557ff;display:-webkit-box;display:-ms-flexbox;display:flex;-webkit-box-pack:start;-ms-flex-pack:start;justify-content:flex-start}.vn-wrapper .vn-links .vn-menu-section:not(.lite) ul li.vn-see-all a img{height:.75rem;margin-right:.5rem}.vn-wrapper .vn-links .vn-menu-section:not(.lite).hdr-site-1{width:60.875rem}.vn-wrapper .vn-links .vn-menu-section:not(.lite).hdr-site-1 ul{-webkit-columns:4;-moz-columns:4;columns:4;-webkit-column-gap:2.875rem;-moz-column-gap:2.875rem;column-gap:2.875rem}.vn-wrapper .vn-links .vn-menu-section:not(.lite).hdr-site-1 ul li:nth-child(7),.vn-wrapper .vn-links .vn-menu-section:not(.lite).hdr-site-1 ul li:nth-child(14),.vn-wrapper .vn-links .vn-menu-section:not(.lite).hdr-site-1 ul li:nth-child(21){border-bottom:0}.vn-wrapper .vn-links .vn-menu-section:not(.lite).hdr-site-3{width:35rem}.vn-wrapper .vn-links .vn-menu-section:not(.lite).hdr-site-3 ul{-webkit-columns:2;-moz-columns:2;columns:2;-webkit-column-gap:2.875rem;-moz-column-gap:2.875rem;column-gap:2.875rem}.vn-wrapper .vn-links .vn-menu-section:not(.lite).hdr-site-3 ul li:nth-child(8),.vn-wrapper .vn-links .vn-menu-section:not(.lite).hdr-site-3 ul li:nth-child(16){border-bottom:0}}@media(min-width:64rem)and (max-width:81.25rem){.vn-wrapper .vn-links .vn-menu-section:not(.lite).hdr-site-1{margin-left:-8.75rem}}.vn-wrapper .vn-links .vn-back{-webkit-box-align:center;-ms-flex-align:center;align-items:center;background:none;border:0;color:#3557ff;cursor:pointer;display:-webkit-box;display:-ms-flexbox;display:flex;padding:1rem 0}.vn-wrapper .vn-links .vn-back i{font-size:.75rem;margin-right:.3125rem}.vn-wrapper .vn-links .vn-actions{margin-top:1rem}@media(min-width:64rem){.vn-wrapper .vn-links .vn-actions:not(.lite){-webkit-box-align:center;-ms-flex-align:center;align-items:center;border-left:1px solid #cccce7;display:-webkit-box;display:-ms-flexbox;display:flex;margin:1.1875rem 0;padding-left:1.25rem}}@media(min-width:64rem){.vn-wrapper .vn-links .vn-actions:not(.lite).no-subscribe{border-left:none}}.vn-wrapper .vn-links .vn-actions:not(.lite).no-subscribe .vn-signin{padding-left:.9375rem}@media(min-width:64rem){.vn-wrapper .vn-links .vn-actions:not(.lite).no-subscribe .vn-signin{padding-left:0}}.vn-wrapper .vn-links .vn-actions .vn-signin{color:#3557ff;font-weight:600;padding:0 1.5rem;text-decoration:none}@media(min-width:64rem){.vn-wrapper .vn-links .vn-actions .vn-signin:not(.lite){-webkit-box-align:center;-ms-flex-align:center;align-items:center;color:#fff;display:-webkit-box;display:-ms-flexbox;display:flex;font-size:1.0625rem;padding:0;margin:0 .9375rem;-webkit-transition:all .3s ease;transition:all .3s ease}}.vn-wrapper .vn-links .vn-actions .vn-loggedin{background:none;border:0;color:#3557ff;font-weight:600;height:3rem;padding:0 1.5rem;text-decoration:none}@media(min-width:64rem){.vn-wrapper .vn-links .vn-actions .vn-loggedin:not(.lite){-webkit-box-align:center;-ms-flex-align:center;align-items:center;color:#fff;display:-webkit-box;display:-ms-flexbox;display:flex;font-size:0;padding:0;margin:0 1.25rem}.vn-wrapper .vn-links .vn-actions .vn-loggedin:not(.lite):before{background:url(//img.lb.wbmdstatic.com/webmd_static_vue/091e9c5e81e52376/client/img/person.59072d56.svg) 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Images","url":"https://img.lb.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/articles/health_tools/visual_guide_to_osteoporosis_slideshow/1800ss_getty_rf_calcium_and_vitamin_d_foods.jpg","thumbnailUrl":"https://img.lb.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/articles/health_tools/visual_guide_to_osteoporosis_slideshow/1800ss_getty_rf_calcium_and_vitamin_d_foods.jpg"},"publisher":{"@type":"Organization","name":"WebMD","logo":{"@type":"ImageObject","url":"https://img.lb.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/logos/webmd/web/webmd_logo_53x12.gif"}}}</script><div class="inner-article-container"><header><h1>Top Calcium and Vitamin D Foods</h1></header><div class="med-wrap"><div><div class="asset-med-rev"><div class="reviewer-info" data-chronicle="091e9c5e81e52377" data-e2e="asset-medical-review" data-metrics-module="rvdby-lnk"><span class="reviewer-photo-cont"><figure><img src="https://img.lb.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/articles/biographies/sheikh_zilpah_382x382.jpg?resize=51px:51px&output-quality=75" class="reviewer-photo"></figure></span><span class="reviewer-txt seperatorLine">Medically Reviewed by <a class="person" href="https://www.webmd.com/bio/zilpah-sheikh" data-metrics-link="0">Zilpah Sheikh, MD</a><span class="no-link"></span><span class="revDate"> on May 21, 2024</span></span></div><div class="byline"><span><span class="authors" data-metrics-module="wrtnby-lnk">Written by <span class="person">Shelly Shepard</span></span></span></div></div></div></div><aside class="oncology-article-nav" data-metrics-module="cwnav-art"><ul class="nav-items desktop"><li><a href="#091e9c5e806b466a-1-1">What’s the Role of Calcium and Vitamin D?</a></li><li><a href="#091e9c5e806b466a-1-3">How Much Do You Need?</a></li><li><a href="#091e9c5e806b466a-2-5">Vitamin D-Rich Foods</a></li><li><a href="#091e9c5e806b466a-2-7">High-Calcium Foods</a><div class="item-button"><a href="#"></a></div></li><li><a href="#091e9c5e806b466a-3-9">Vitamin D and Calcium Relationship</a></li><li><a href="#091e9c5e806b466a-3-11">Calcium and Vitamin D Supplements: Yes or No?</a></li><li><a href="#091e9c5e806b466a-5-14">Takeaways</a></li><li><a href="#091e9c5e806b466a-5-15">FAQs About Calcium and Vitamin D in Food</a></li><li class="item-button"></li></ul></aside><div class="reading-wrapper"><div class="readtime"><span>8 min read</span></div><div id="audio-placeholder-091e9c5e806b466a"></div></div><div class="article__body" data-metrics-module="embd-lnk"><div class="article-page active-page" data-page="1"><section><h2 class="jumplink-headers" id="091e9c5e806b466a-1-1">What’s the Role of Calcium and Vitamin D?</h2><p dir="ltr"><span>Calcium and vitamin D are nutrients your body needs to function. Calcium is a mineral, and vitamin D is both a vitamin in foods you eat and a hormone that your body makes. Both nutrients help keep your bones and muscles healthy and help your nerves function. </span></p><p dir="ltr"><span>Vitamin D also:</span></p><ul><li dir="ltr" aria-level="1"><span>Helps your body absorb calcium and another mineral called phosphorous</span></li><li dir="ltr" aria-level="1"><span>Boosts your immune system </span></li></ul><p><span>And calcium:</span></p><ul><li dir="ltr" aria-level="1"><span>Helps your blood flow through your blood vessels</span></li><li dir="ltr" aria-level="1"><span>Helps hormones get into your bloodstream </span></li></ul><p dir="ltr"><span>If you have too little calcium, you could have weak bones (known as osteoporosis) or have a higher risk of fracturing your bones. If you don't get enough calcium from what you eat or supplements, your body pulls calcium from your bones, which is how your bones can weaken over time.</span></p><p dir="ltr"><span>Low vitamin D also increases your risk of osteoporosis, since it helps your body absorb calcium. Too little vitamin D can lead to another condition called osteomalacia, which causes pain and weak bones and muscles.</span></p></section><section><pagebreak /> <p dir="ltr"><span>It's rare, but if your child gets too little vitamin D, they could get a disease called rickets. Rickets causes bones to be weak, deformed, and painful. </span></p><p dir="ltr"><span>Vitamin D is also essential for the health of your immune system, and low levels have been linked to:</span></p><ul><li>Multiple sclerosis</li><li>Type 1 diabetes</li><li>Cold and flu</li><li>Autoimmune conditions, like rheumatoid arthritis and psoriasis</li></ul><p dir="ltr"><span>And research shows that low vitamin D might increase your risk of:</span></p><ul><li>Heart attack</li><li>Stroke</li><li>Heart disease</li><li>Type 2 diabetes</li><li>Problems with thinking skills</li><li>Cancer</li></ul></section><section><h2 class="jumplink-headers" id="091e9c5e806b466a-1-3">How Much Do You Need?</h2><p>Here's how much calcium and vitamin D you need every day:</p><p><strong>Vitamin D recommended dietary allowance (RDA):</strong></p><figure class="table"><table><thead><tr><th>Age</th><th>Male</th><th>Female</th></tr></thead><tbody><tr><td>0-12 months</td><td><span>10 mcg (400 IU)</span></td><td align="right">10 mcg (400 IU)</td></tr><tr><td scope="row">1–13 years</td><td align="right">15 mcg (600 IU)</td><td align="right">15 mcg (600 IU)</td></tr><tr><td scope="row">14–18 years</td><td align="right">15 mcg (600 IU)</td><td align="right">15 mcg (600 IU)</td></tr><tr><td scope="row">19–50 years</td><td align="right">15 mcg (600 IU)</td><td align="right">15 mcg (600 IU)</td></tr><tr><td><span>51–70 years</span></td><td align="right">15 mcg (600 IU)</td><td align="right">15 mcg (600 IU)</td></tr><tr><td scope="row">>70 years</td><td align="right">20 mcg (800 IU)</td><td align="right">20 mcg (800 IU)</td></tr></tbody></table></figure></section></div><div class="article-page " data-page="2"><section> <p><strong>Calcium recommended dietary allowance (RDA):</strong></p><table><thead><tr><th><strong>Age</strong></th><th>Male</th><th>Female</th></tr></thead><tbody><tr><td scope="row">0–6 months</td><td align="right">200 mg</td><td align="right">200 mg</td></tr><tr><td scope="row">7–12 months</td><td align="right">260 mg</td><td align="right">260 mg</td></tr><tr><td scope="row">1–3 years</td><td align="right">700 mg</td><td align="right">700 mg</td></tr><tr><td scope="row">4–8 years</td><td align="right">1,000 mg</td><td align="right">1,000 mg</td></tr><tr><td scope="row">9–13 years</td><td align="right">1,300 mg</td><td align="right">1,300 mg</td></tr><tr><td scope="row">14–18 years</td><td align="right">1,300 mg</td><td align="right">1,300 mg</td></tr><tr><td scope="row">19–50 years</td><td align="right">1,000 mg</td><td align="right">1,000 mg</td></tr><tr><td scope="row">51–70 years</td><td align="right">1,000 mg</td><td align="right">1,200 mg</td></tr><tr><td scope="row">>70+ years</td><td align="right">1,200 mg</td><td align="right">1,200 mg</td></tr></tbody></table><ul><li>Mg: milligrams</li><li>Mcg: micrograms</li><li>IU: international units</li></ul><p>Your doctor may recommend higher levels of calcium and vitamin D, especially if you aren't getting enough of them or are at risk of getting osteoporosis.</p></section><section><h2 class="jumplink-headers" id="091e9c5e806b466a-2-5">Vitamin D-Rich Foods</h2><p dir="ltr"><span>While your body can make vitamin D from exposure to the sun, some foods naturally contain vitamin D, including:</span></p><ul><li dir="ltr" aria-level="1"><span>Wild-caught salmon (600-1,000 IU per 3.5 ounces)</span></li><li dir="ltr" aria-level="1"><span>Farm-raised salmon (100-250 IU per 3.5 ounces)</span></li><li dir="ltr" aria-level="1"><span>Canned sardines (300 IU per 3.5 ounces)</span></li><li dir="ltr" aria-level="1"><span>Canned tuna (236 IU per 3.5 ounces)</span></li><li dir="ltr" aria-level="1"><span>Fresh shiitake mushrooms (100 IU per 3.5 ounces)</span></li><li dir="ltr" aria-level="1"><span>Egg yolk (20 IU per yolk)</span></li></ul></section><section> <p dir="ltr"><span>Many foods and beverages – such as milk, orange juice, yogurt, baby formula, cereal, and cheese – often have vitamin D added to them when they're processed.</span></p><div id="art-091e9c5e806b466a-em-image-1" class="em-mod-image" ref="art-091e9c5e806b466a-em-image-1"> <aside data-e2e="ia-image" align="left" class="ia-module-container ia-image landscape " data-metric-module="ia-img-soc"> <figure> <div class="main"> <img src="https://img.lb.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/articles/health_tools/visual_guide_to_osteoporosis_slideshow/1800ss_getty_rf_calcium_and_vitamin_d_foods.jpg" alt="photo of calcium and vitamin d foods"/> </div> <figcaption> <p class="module_description" > Salmon, fortified cereals, dairy products, and spinach are all good sources of vitamin D and calcium. (Photo Credit: iStock/Getty Images) </p> </figcaption> </figure> </aside> </div><p dir="ltr"><span><strong>Vegan sources of vitamin D</strong></span></p><p dir="ltr"><span>Other than mushrooms, vegans don’t eat most of the foods in which vitamin D naturally occurs. If you’re vegan and don’t eat meat or any food that comes from animals (such as dairy products and eggs), you can rely on vitamin D supplements or plant-based foods or beverages fortified with vitamin D, such as:</span></p><ul><li dir="ltr" aria-level="1"><span>Soy, almond, or oat milk (100-144 IU per cup)</span></li><li dir="ltr" aria-level="1"><span>Cereal (80 IU per serving)</span></li><li dir="ltr" aria-level="1"><span>Margarine (60 IU per tablespoon)</span></li><li dir="ltr" aria-level="1"><span>Orange juice (100-105 IU per cup)</span></li></ul></section><section><h2 class="jumplink-headers" id="091e9c5e806b466a-2-7">High-Calcium Foods</h2><p dir="ltr"><span>Cow’s milk is the most well-known source of calcium, but the nutrient can be found in other foods, too, such as:</span></p><ul><li dir="ltr" aria-level="1"><span>Cooked kale (179 mg per cup)</span></li><li dir="ltr" aria-level="1"><span>Cooked collard greens (266 mg per cup)</span></li><li dir="ltr" aria-level="1"><span>Dried figs (65 mg per 2 figs)</span></li><li dir="ltr" aria-level="1"><span>Cooked broccoli (60 mg per cup)</span></li><li dir="ltr" aria-level="1"><span>Oranges (55 mg per orange)</span></li><li dir="ltr" aria-level="1"><span>Canned sardines with bones (325 mg per 3 ounces)</span></li><li dir="ltr" aria-level="1"><span>Canned salmon with bones (180 mg per 3 ounces)</span></li><li dir="ltr" aria-level="1"><span>Ricotta (335 mg per 4 ounces)</span></li><li dir="ltr" aria-level="1"><span>Low-fat plain yogurt (310 mg per 6 ounces)</span></li><li dir="ltr" aria-level="1"><span>Milk (300 mg per 8 ounces)</span></li><li dir="ltr" aria-level="1"><span>Greek yogurt (200 mg per 6 ounces)</span></li><li dir="ltr" aria-level="1"><span>Cottage cheese (105 mg per 4 ounces)</span></li></ul></section></div><div class="article-page " data-page="3"><section> <p dir="ltr"><span><strong>Vegan sources of calcium</strong></span></p><p dir="ltr"><span>Even though vegans do not eat dairy products, if you follow a vegan diet, there are still many foods you can eat that are a good source of calcium. In addition to the fruits and vegetables in the above list, other calcium sources for vegans include:</span></p><ul><li dir="ltr" aria-level="1"><span>Canned baked beans (160 mg per 4 ounces)</span></li><li dir="ltr" aria-level="1"><span>Cooked broccoli rabe (100 mg per cup)</span></li><li dir="ltr" aria-level="1"><span>Cooked bok choy (160 mg per cup)</span></li><li dir="ltr" aria-level="1"><span>Fortified almond, soy, or rice milk (300 mg per 8 ounces)</span></li><li dir="ltr" aria-level="1"><span>Fortified fruit juices (300 mg per 8 ounces)</span></li><li dir="ltr" aria-level="1"><span>Tofu prepared with calcium (205 mg per 4 ounces)</span></li><li dir="ltr" aria-level="1"><span>Fortified cereal (100-1,000 mg per cup)</span></li></ul></section><section><h2 class="jumplink-headers" id="091e9c5e806b466a-3-9">Vitamin D and Calcium Relationship</h2><p dir="ltr"><span>Your body needs vitamin D to absorb enough calcium from the food you eat. If you are severely lacking in vitamin D, even if you eat a lot of calcium-rich foods, you may have problems. The average person loses about 500 milligrams of calcium from their bones daily, but then replaces it with new calcium. But if you don’t have enough vitamin D, you won’t be able to replace enough calcium. </span></p></section><section> <p dir="ltr"><span>Without enough vitamin D and the inability to absorb, or use, calcium from food, your body might instead look to your bones for the calcium it needs. This can lead to a condition called secondary hyperparathyroidism. Depending on your age, this can cause rickets or osteoporosis, or problems with your muscles and balance, which could be a particular concern if you’re over 65.</span></p><p dir="ltr"> </p></section><section><h2 class="jumplink-headers" id="091e9c5e806b466a-3-11">Calcium and Vitamin D Supplements: Yes or No?</h2><p dir="ltr"><span>While you can get some vitamin D from being out in the sun, it’s generally considered unsafe to be out in the sun as long as you would need to be to get the recommended amount of vitamin D. It’s also difficult to get an adequate amount of vitamin D from the food you eat, so most doctors do recommend a vitamin D supplement if a blood test shows that your level is low. </span></p><p dir="ltr"><span>A variety of things contribute to limiting the amount of vitamin D your body can create, such as if you:</span></p><ul><li dir="ltr" aria-level="1"><span>Live farther north than Louisiana</span></li><li dir="ltr" aria-level="1"><span>Wear sunscreen when outside</span></li><li dir="ltr" aria-level="1"><span>Have naturally dark skin</span></li><li dir="ltr" aria-level="1"><span>Are older</span></li></ul></section></div><div class="article-page " data-page="4"><section> <p dir="ltr"><span>Even if you eat a balanced diet, you may not get enough calcium if you:</span></p><ul><li dir="ltr" aria-level="1"><span>Are vegan</span></li><li dir="ltr" aria-level="1"><span>Are lactose intolerant </span></li><li dir="ltr" aria-level="1"><span>Eat high volumes of protein and sodium</span></li><li dir="ltr" aria-level="1"><span>Take corticosteroids for long-term treatments</span></li><li dir="ltr" aria-level="1"><span>Have certain bowel or digestive issues</span></li></ul><p dir="ltr"><span>In the above cases, your doctor may recommend that you take calcium supplements.</span></p><p dir="ltr"><span>It's important to note that while too little calcium and vitamin D can be bad for your health, so can too much. Taking more calcium than you need can cause kidney stones, and very high levels of vitamin D can hurt your kidneys.</span></p><p dir="ltr"><span><strong>Best calcium and vitamin D supplements for osteopenia</strong></span></p><p dir="ltr"><span>Osteopenia is the medical term for loss of bone density. If it becomes bad enough, it can advance to osteoporosis. As part of your treatment plan, your doctor may advise you to take vitamin D and calcium supplements.</span></p><p dir="ltr"><span>There are several types of calcium supplements:</span></p><ul><li dir="ltr" aria-level="1"><span>Carbonate</span></li><li dir="ltr" aria-level="1"><span>Citrate</span></li><li dir="ltr" aria-level="1"><span>Gluconate</span></li><li dir="ltr" aria-level="1"><span>Lactate</span></li></ul><p dir="ltr"><span>Carbonate and citrate are the most common types of calcium supplements, with carbonate often being the cheapest. It’s important to pay attention to the amount of elemental calcium in the supplement. Since calcium supplements can cause side effects such as gas, bloating, and constipation, you may need to try more than one to find out which works best for you. Carbonate generally causes constipation more than the other calcium types.</span></p></section><section><pagebreak /> <p dir="ltr"><span>Supplement companies can voluntarily have their products tested by the U.S. Pharmacopeial Convention (USP), ConsumerLab.com (CL) or NSF International. If the supplement container shows the USP, CL, or NSF abbreviation, that means it meets industry standards for quality, purity, and potency.</span></p><p dir="ltr"><span>Some calcium supplements have vitamin D in them, too. So if your doctor has recommended you take both, a combo supplement may work for you. If you take a multivitamin, it may contain some vitamin D.</span></p><p dir="ltr"><span>There are two types of vitamin D supplements: D2 (ergocalciferol) and D3 (cholecalciferol). They are both considered good for keeping your bones healthy. </span></p><p dir="ltr"><span>Always talk to your doctor before starting or stopping a supplement. Vitamin D and calcium supplements might interact with some prescription drugs, so your doctor or pharmacist can also advise you on possible interactions.</span></p></section></div><div class="article-page " data-page="5"><section><h2 class="jumplink-headers" id="091e9c5e806b466a-5-14">Takeaways</h2><p><span>Your body needs calcium and vitamin D to maintain healthy bones. You can get calcium from a variety of foods, and vitamin D from a few foods and being outside in the sun. If you are at risk of low levels of calcium and/or vitamin D, or a blood test shows that your levels are low, speak to your doctor about taking supplements.</span></p></section><section><h2 class="jumplink-headers" id="091e9c5e806b466a-5-15">FAQs About Calcium and Vitamin D in Food</h2><p dir="ltr"><span><strong>What foods are high in calcium and vitamin D?</strong></span></p><p dir="ltr"><span>Calcium is found in leafy greens like kale and collard greens; canned seafood with bones; fruits such as figs and oranges; and dairy products such as milk, yogurt, and cheese.</span></p><p dir="ltr"><span>Vitamin D is found in fatty fish, some types of mushrooms, and egg yolks.</span></p><p dir="ltr"><span>Food manufacturers also fortify, or add in, vitamin D and calcium to foods they process.</span></p><p dir="ltr"><span><strong>How do you increase calcium and vitamin D?</strong></span></p><p dir="ltr"><span>You can boost your levels of calcium and vitamin D by eating foods that contain those nutrients, but it can be difficult to get as much as you need, especially vitamin D, through your diet alone. In that case, you can speak to your doctor about taking supplements to increase your calcium and vitamin D levels.</span></p><p dir="ltr"><span><strong>Which food has the highest calcium?</strong></span></p><p dir="ltr"><span>Dairy products, such as milk and plain yogurt, and canned sardines with bones provide the highest calcium levels per serving.</span></p><p dir="ltr"><span><strong>Which fruit is good for vitamin D and calcium?</strong> </span></p><p dir="ltr"><span>Figs and oranges contain calcium, but fruit does not contain vitamin D. </span></p></section></div></div><div class="related-articles" data-metrics-module="cwnav-art" data-metrics-sel="li"></div><footer><div class="pub-info-and-share-bar"><div class="article__publication-sources"><section class="asset-footer"><div class="asset-footer-top"><div class="asset-footer-buttons"><button class="sources-btn">Sources</button><button class="update-history-btn">Update History</button></div><div class="asset-footer-top-share"><div 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15.4792 7.59583 15.2875 7.7875C15.0958 7.97917 15 8.21667 15 8.5C15 8.78333 15.0958 9.02083 15.2875 9.2125C15.4792 9.40417 15.7167 9.5 16 9.5ZM14 16V12H6V16H14ZM16 18H4V14H0V8C0 7.15 0.291667 6.4375 0.875 5.8625C1.45833 5.2875 2.16667 5 3 5H17C17.85 5 18.5625 5.2875 19.1375 5.8625C19.7125 6.4375 20 7.15 20 8V14H16V18ZM18 12V8C18 7.71667 17.9042 7.47917 17.7125 7.2875C17.5208 7.09583 17.2833 7 17 7H3C2.71667 7 2.47917 7.09583 2.2875 7.2875C2.09583 7.47917 2 7.71667 2 8V12H4V10H16V12H18Z" fill="#3557FF" data-v-00aa1eb2></path></svg></div></div></div><div class="save-container"><div class="auth-overlay-popup-holder" data-v-28242611><div class="bookmark-holder drug-generic-name" data-metrics-module="bkmk" data-v-28242611></div></div></div></div></div><div class="asset-footer-content"><div class="sources-section" style="display:none;"><div class="sources-wrapper" data-metrics-module="src"><p>SOURCES:</p><p dir="ltr"><span>Johns Hopkins Medicine: “Vitamin D and Calcium.”</span></p><p dir="ltr"><span>Harvard School of Public Health: “Vitamin D.”</span></p><p dir="ltr"><span>National Institute of Arthritis and Musculoskeletal and Skin Diseases: “Calcium and Vitamin D: Important for Bone Health.”</span></p><p dir="ltr"><span>National Health Service (U.K.): “The vegan diet.”</span></p><p dir="ltr"><span>National Institutes of Health: “Vitamin D,” “USDA National Nutrient Database.”</span></p><p dir="ltr"><span>Bone Health & Osteoporosis Foundation: “A Guide to Calcium-Rich Foods,” “Calcium and Vitamin D.”</span></p><p dir="ltr"><span>National Library of Medicine: “Vitamin D: more than just affecting calcium and bone.”</span></p><p dir="ltr"><span>Columbia University Irving Medical Center: “What’s the Deal With Vitamin D?”</span></p><p dir="ltr"><span>Mayo Clinic: “Calcium and calcium supplements: Achieving the right balance.”</span></p><p dir="ltr"><span>Cleveland Clinic: “Osteopenia.”</span></p></div></div></div><div class="asset-footer-bottom"><a 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Both nutrients help keep your bones and muscles healthy and help your nerves function. \u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003EVitamin D also:\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cul\u003E\u003Cli dir=\"ltr\" aria-level=\"1\"\u003E\u003Cspan\u003EHelps your body absorb calcium and another mineral called phosphorous\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli dir=\"ltr\" aria-level=\"1\"\u003E\u003Cspan\u003EBoosts your immune system \u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003C\u002Ful\u003E\u003Cp\u003E\u003Cspan\u003EAnd calcium:\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cul\u003E\u003Cli dir=\"ltr\" aria-level=\"1\"\u003E\u003Cspan\u003EHelps your blood flow through your blood vessels\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli dir=\"ltr\" aria-level=\"1\"\u003E\u003Cspan\u003EHelps hormones get into your bloodstream \u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003C\u002Ful\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003EIf you have too little calcium, you could have weak bones (known as osteoporosis) or have a higher risk of fracturing your bones. If you don't get enough calcium from what you eat or supplements, your body pulls calcium from your bones, which is how your bones can weaken over time.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003ELow vitamin D also increases your risk of osteoporosis, since it helps your body absorb calcium. Too little vitamin D can lead to another condition called osteomalacia, which causes pain and weak bones and muscles.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E\u003Csection_group\u003E\u003Cpagebreak type=\"mobile\" order=\"2\" \u002F\u003E\u003Cpagebreak \u002F\u003E\u003Csection_header is_continued=\"true\"\u003EWhat’s the Role of Calcium and Vitamin D? continued...\u003C\u002Fsection_header\u003E\u003Csection_text\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003EIt's rare, but if your child gets too little vitamin D, they could get a disease called rickets. Rickets causes bones to be weak, deformed, and painful. \u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003EVitamin D is also essential for the health of your immune system, and low levels have been linked to:\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cul\u003E\u003Cli\u003EMultiple sclerosis\u003C\u002Fli\u003E\u003Cli\u003EType 1 diabetes\u003C\u002Fli\u003E\u003Cli\u003ECold and flu\u003C\u002Fli\u003E\u003Cli\u003EAutoimmune conditions, like rheumatoid arthritis and psoriasis\u003C\u002Fli\u003E\u003C\u002Ful\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003EAnd research shows that low vitamin D might increase your risk of:\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cul\u003E\u003Cli\u003EHeart attack\u003C\u002Fli\u003E\u003Cli\u003EStroke\u003C\u002Fli\u003E\u003Cli\u003EHeart disease\u003C\u002Fli\u003E\u003Cli\u003EType 2 diabetes\u003C\u002Fli\u003E\u003Cli\u003EProblems with thinking skills\u003C\u002Fli\u003E\u003Cli\u003ECancer\u003C\u002Fli\u003E\u003C\u002Ful\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E\u003Csection_group\u003E\u003Csection_header\u003EHow Much Do You Need?\u003C\u002Fsection_header\u003E\u003Csection_text\u003E\u003Cp\u003EHere's how much calcium and vitamin D you need every day:\u003C\u002Fp\u003E\u003Cp\u003E\u003Cstrong\u003EVitamin D recommended dietary allowance (RDA):\u003C\u002Fstrong\u003E\u003C\u002Fp\u003E\u003Cfigure class=\"table\"\u003E\u003Ctable\u003E\u003Cthead\u003E\u003Ctr\u003E\u003Cth\u003EAge\u003C\u002Fth\u003E\u003Cth\u003EMale\u003C\u002Fth\u003E\u003Cth\u003EFemale\u003C\u002Fth\u003E\u003C\u002Ftr\u003E\u003C\u002Fthead\u003E\u003Ctbody\u003E\u003Ctr\u003E\u003Ctd\u003E0-12 months\u003C\u002Ftd\u003E\u003Ctd\u003E\u003Cspan\u003E10 mcg (400 IU)\u003C\u002Fspan\u003E\u003C\u002Ftd\u003E\u003Ctd align=\"right\"\u003E10 mcg (400 IU)\u003C\u002Ftd\u003E\u003C\u002Ftr\u003E\u003Ctr\u003E\u003Ctd scope=\"row\"\u003E1–13 years\u003C\u002Ftd\u003E\u003Ctd align=\"right\"\u003E15 mcg (600 IU)\u003C\u002Ftd\u003E\u003Ctd align=\"right\"\u003E15 mcg (600 IU)\u003C\u002Ftd\u003E\u003C\u002Ftr\u003E\u003Ctr\u003E\u003Ctd scope=\"row\"\u003E14–18 years\u003C\u002Ftd\u003E\u003Ctd align=\"right\"\u003E15 mcg (600 IU)\u003C\u002Ftd\u003E\u003Ctd align=\"right\"\u003E15 mcg (600 IU)\u003C\u002Ftd\u003E\u003C\u002Ftr\u003E\u003Ctr\u003E\u003Ctd scope=\"row\"\u003E19–50 years\u003C\u002Ftd\u003E\u003Ctd align=\"right\"\u003E15 mcg (600 IU)\u003C\u002Ftd\u003E\u003Ctd align=\"right\"\u003E15 mcg (600 IU)\u003C\u002Ftd\u003E\u003C\u002Ftr\u003E\u003Ctr\u003E\u003Ctd\u003E\u003Cspan\u003E51–70 years\u003C\u002Fspan\u003E\u003C\u002Ftd\u003E\u003Ctd align=\"right\"\u003E15 mcg (600 IU)\u003C\u002Ftd\u003E\u003Ctd align=\"right\"\u003E15 mcg (600 IU)\u003C\u002Ftd\u003E\u003C\u002Ftr\u003E\u003Ctr\u003E\u003Ctd scope=\"row\"\u003E>70 years\u003C\u002Ftd\u003E\u003Ctd align=\"right\"\u003E20 mcg (800 IU)\u003C\u002Ftd\u003E\u003Ctd align=\"right\"\u003E20 mcg (800 IU)\u003C\u002Ftd\u003E\u003C\u002Ftr\u003E\u003C\u002Ftbody\u003E\u003C\u002Ftable\u003E\u003C\u002Ffigure\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E\u003Csection_group\u003E\u003Cpagebreak type=\"mobile\" order=\"3\" \u002F\u003E\u003Cpagebreak type=\"desktop\" order=\"2\" \u002F\u003E\u003Csection_header is_continued=\"true\"\u003EHow Much Do You Need? continued...\u003C\u002Fsection_header\u003E\u003Csection_text\u003E\u003Cp\u003E\u003Cstrong\u003ECalcium recommended dietary allowance (RDA):\u003C\u002Fstrong\u003E\u003C\u002Fp\u003E\u003Ctable\u003E\u003Cthead\u003E\u003Ctr\u003E\u003Cth\u003E\u003Cstrong\u003EAge\u003C\u002Fstrong\u003E\u003C\u002Fth\u003E\u003Cth\u003EMale\u003C\u002Fth\u003E\u003Cth\u003EFemale\u003C\u002Fth\u003E\u003C\u002Ftr\u003E\u003C\u002Fthead\u003E\u003Ctbody\u003E\u003Ctr\u003E\u003Ctd scope=\"row\"\u003E0–6 months\u003C\u002Ftd\u003E\u003Ctd align=\"right\"\u003E200 mg\u003C\u002Ftd\u003E\u003Ctd align=\"right\"\u003E200 mg\u003C\u002Ftd\u003E\u003C\u002Ftr\u003E\u003Ctr\u003E\u003Ctd scope=\"row\"\u003E7–12 months\u003C\u002Ftd\u003E\u003Ctd align=\"right\"\u003E260 mg\u003C\u002Ftd\u003E\u003Ctd align=\"right\"\u003E260 mg\u003C\u002Ftd\u003E\u003C\u002Ftr\u003E\u003Ctr\u003E\u003Ctd scope=\"row\"\u003E1–3 years\u003C\u002Ftd\u003E\u003Ctd align=\"right\"\u003E700 mg\u003C\u002Ftd\u003E\u003Ctd align=\"right\"\u003E700 mg\u003C\u002Ftd\u003E\u003C\u002Ftr\u003E\u003Ctr\u003E\u003Ctd scope=\"row\"\u003E4–8 years\u003C\u002Ftd\u003E\u003Ctd align=\"right\"\u003E1,000 mg\u003C\u002Ftd\u003E\u003Ctd align=\"right\"\u003E1,000 mg\u003C\u002Ftd\u003E\u003C\u002Ftr\u003E\u003Ctr\u003E\u003Ctd scope=\"row\"\u003E9–13 years\u003C\u002Ftd\u003E\u003Ctd align=\"right\"\u003E1,300 mg\u003C\u002Ftd\u003E\u003Ctd align=\"right\"\u003E1,300 mg\u003C\u002Ftd\u003E\u003C\u002Ftr\u003E\u003Ctr\u003E\u003Ctd scope=\"row\"\u003E14–18 years\u003C\u002Ftd\u003E\u003Ctd align=\"right\"\u003E1,300 mg\u003C\u002Ftd\u003E\u003Ctd align=\"right\"\u003E1,300 mg\u003C\u002Ftd\u003E\u003C\u002Ftr\u003E\u003Ctr\u003E\u003Ctd scope=\"row\"\u003E19–50 years\u003C\u002Ftd\u003E\u003Ctd align=\"right\"\u003E1,000 mg\u003C\u002Ftd\u003E\u003Ctd align=\"right\"\u003E1,000 mg\u003C\u002Ftd\u003E\u003C\u002Ftr\u003E\u003Ctr\u003E\u003Ctd scope=\"row\"\u003E51–70 years\u003C\u002Ftd\u003E\u003Ctd align=\"right\"\u003E1,000 mg\u003C\u002Ftd\u003E\u003Ctd align=\"right\"\u003E1,200 mg\u003C\u002Ftd\u003E\u003C\u002Ftr\u003E\u003Ctr\u003E\u003Ctd scope=\"row\"\u003E>70+ years\u003C\u002Ftd\u003E\u003Ctd align=\"right\"\u003E1,200 mg\u003C\u002Ftd\u003E\u003Ctd align=\"right\"\u003E1,200 mg\u003C\u002Ftd\u003E\u003C\u002Ftr\u003E\u003C\u002Ftbody\u003E\u003C\u002Ftable\u003E\u003Cul\u003E\u003Cli\u003EMg: milligrams\u003C\u002Fli\u003E\u003Cli\u003EMcg: micrograms\u003C\u002Fli\u003E\u003Cli\u003EIU: international units\u003C\u002Fli\u003E\u003C\u002Ful\u003E\u003Cp\u003EYour doctor may recommend higher levels of calcium and vitamin D, especially if you aren't getting enough of them or are at risk of getting osteoporosis.\u003C\u002Fp\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E\u003Csection_group\u003E\u003Csection_header\u003EVitamin D-Rich Foods\u003C\u002Fsection_header\u003E\u003Csection_text\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003EWhile your body can make vitamin D from exposure to the sun, some foods naturally contain vitamin D, including:\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cul\u003E\u003Cli dir=\"ltr\" aria-level=\"1\"\u003E\u003Cspan\u003EWild-caught salmon (600-1,000 IU per 3.5 ounces)\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli dir=\"ltr\" aria-level=\"1\"\u003E\u003Cspan\u003EFarm-raised salmon (100-250 IU per 3.5 ounces)\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli dir=\"ltr\" aria-level=\"1\"\u003E\u003Cspan\u003ECanned sardines (300 IU per 3.5 ounces)\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli dir=\"ltr\" aria-level=\"1\"\u003E\u003Cspan\u003ECanned tuna (236 IU per 3.5 ounces)\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli dir=\"ltr\" aria-level=\"1\"\u003E\u003Cspan\u003EFresh shiitake mushrooms (100 IU per 3.5 ounces)\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli dir=\"ltr\" aria-level=\"1\"\u003E\u003Cspan\u003EEgg yolk (20 IU per yolk)\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003C\u002Ful\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E\u003Csection_group\u003E\u003Cpagebreak type=\"mobile\" order=\"4\" \u002F\u003E\u003Csection_header is_continued=\"true\"\u003EVitamin D-Rich Foods continued...\u003C\u002Fsection_header\u003E\u003Csection_text\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003EMany foods and beverages – such as milk, orange juice, yogurt, baby formula, cereal, and cheese – often have vitamin D added to them when they're processed.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cembeded_module class=\"wbmdembededmodule cke_widget_inline\" align=\"left\" suppress_from_site=\"false\" suppress_from_fed=\"false\" suppress_share=\"false\" thumbnail=\"\u002Fwebmd\u002Fconsumer_assets\u002Fsite_images\u002Farticles\u002Fhealth_tools\u002Fvisual_guide_to_osteoporosis_slideshow\u002F1800ss_getty_rf_calcium_and_vitamin_d_foods.jpg\" _chronic_id=\"7db80ac3-1a8a-4c14-b9b8-f50c1e55312d\" asset_title=\"\" asset_description=\"Salmon, fortified cereals, dairy products, and spinach are all good sources of vitamin D and calcium. (Photo Credit: iStock\u002FGetty Images)\" module_title=\"\" module_description=\"\" link_out_url=\"\" link_out_position=\"\" type=\"image\" height=\"1200\" width=\"1800\" alt=\"photo of calcium and vitamin d foods\" aspen_id=\"7db80ac3-1a8a-4c14-b9b8-f50c1e55312d\"\u003E\u003C\u002Fembeded_module\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003E\u003Cstrong\u003EVegan sources of vitamin D\u003C\u002Fstrong\u003E\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003EOther than mushrooms, vegans don’t eat most of the foods in which vitamin D naturally occurs. If you’re vegan and don’t eat meat or any food that comes from animals (such as dairy products and eggs), you can rely on vitamin D supplements or plant-based foods or beverages fortified with vitamin D, such as:\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cul\u003E\u003Cli dir=\"ltr\" aria-level=\"1\"\u003E\u003Cspan\u003ESoy, almond, or oat milk (100-144 IU per cup)\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli dir=\"ltr\" aria-level=\"1\"\u003E\u003Cspan\u003ECereal (80 IU per serving)\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli dir=\"ltr\" aria-level=\"1\"\u003E\u003Cspan\u003EMargarine (60 IU per tablespoon)\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli dir=\"ltr\" aria-level=\"1\"\u003E\u003Cspan\u003EOrange juice (100-105 IU per cup)\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003C\u002Ful\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E\u003Csection_group\u003E\u003Csection_header\u003EHigh-Calcium Foods\u003C\u002Fsection_header\u003E\u003Csection_text\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003ECow’s milk is the most well-known source of calcium, but the nutrient can be found in other foods, too, such as:\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cul\u003E\u003Cli dir=\"ltr\" aria-level=\"1\"\u003E\u003Cspan\u003ECooked kale (179 mg per cup)\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli dir=\"ltr\" aria-level=\"1\"\u003E\u003Cspan\u003ECooked collard greens (266 mg per cup)\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli dir=\"ltr\" aria-level=\"1\"\u003E\u003Cspan\u003EDried figs (65 mg per 2 figs)\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli dir=\"ltr\" aria-level=\"1\"\u003E\u003Cspan\u003ECooked broccoli (60 mg per cup)\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli dir=\"ltr\" aria-level=\"1\"\u003E\u003Cspan\u003EOranges (55 mg per orange)\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli dir=\"ltr\" aria-level=\"1\"\u003E\u003Cspan\u003ECanned sardines with bones (325 mg per 3 ounces)\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli dir=\"ltr\" aria-level=\"1\"\u003E\u003Cspan\u003ECanned salmon with bones (180 mg per 3 ounces)\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli dir=\"ltr\" aria-level=\"1\"\u003E\u003Cspan\u003ERicotta (335 mg per 4 ounces)\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli dir=\"ltr\" aria-level=\"1\"\u003E\u003Cspan\u003ELow-fat plain yogurt (310 mg per 6 ounces)\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli dir=\"ltr\" aria-level=\"1\"\u003E\u003Cspan\u003EMilk (300 mg per 8 ounces)\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli dir=\"ltr\" aria-level=\"1\"\u003E\u003Cspan\u003EGreek yogurt (200 mg per 6 ounces)\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli dir=\"ltr\" aria-level=\"1\"\u003E\u003Cspan\u003ECottage cheese (105 mg per 4 ounces)\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003C\u002Ful\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E\u003Csection_group\u003E\u003Cpagebreak type=\"mobile\" order=\"5\" \u002F\u003E\u003Cpagebreak type=\"desktop\" order=\"3\" \u002F\u003E\u003Csection_header is_continued=\"true\"\u003EHigh-Calcium Foods continued...\u003C\u002Fsection_header\u003E\u003Csection_text\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003E\u003Cstrong\u003EVegan sources of calcium\u003C\u002Fstrong\u003E\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003EEven though vegans do not eat dairy products, if you follow a vegan diet, there are still many foods you can eat that are a good source of calcium. In addition to the fruits and vegetables in the above list, other calcium sources for vegans include:\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cul\u003E\u003Cli dir=\"ltr\" aria-level=\"1\"\u003E\u003Cspan\u003ECanned baked beans (160 mg per 4 ounces)\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli dir=\"ltr\" aria-level=\"1\"\u003E\u003Cspan\u003ECooked broccoli rabe (100 mg per cup)\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli dir=\"ltr\" aria-level=\"1\"\u003E\u003Cspan\u003ECooked bok choy (160 mg per cup)\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli dir=\"ltr\" aria-level=\"1\"\u003E\u003Cspan\u003EFortified almond, soy, or rice milk (300 mg per 8 ounces)\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli dir=\"ltr\" aria-level=\"1\"\u003E\u003Cspan\u003EFortified fruit juices (300 mg per 8 ounces)\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli dir=\"ltr\" aria-level=\"1\"\u003E\u003Cspan\u003ETofu prepared with calcium (205 mg per 4 ounces)\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli dir=\"ltr\" aria-level=\"1\"\u003E\u003Cspan\u003EFortified cereal (100-1,000 mg per cup)\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003C\u002Ful\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E\u003Csection_group\u003E\u003Csection_header\u003EVitamin D and Calcium Relationship\u003C\u002Fsection_header\u003E\u003Csection_text\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003EYour body needs vitamin D to absorb enough calcium from the food you eat. If you are severely lacking in vitamin D, even if you eat a lot of calcium-rich foods, you may have problems. The average person loses about 500 milligrams of calcium from their bones daily, but then replaces it with new calcium. But if you don’t have enough vitamin D, you won’t be able to replace enough calcium. \u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E\u003Csection_group\u003E\u003Cpagebreak type=\"mobile\" order=\"6\" \u002F\u003E\u003Csection_header is_continued=\"true\"\u003EVitamin D and Calcium Relationship continued...\u003C\u002Fsection_header\u003E\u003Csection_text\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003EWithout enough vitamin D and the inability to absorb, or use, calcium from food, your body might instead look to your bones for the calcium it needs. This can lead to a condition called secondary hyperparathyroidism. Depending on your age, this can cause rickets or osteoporosis, or problems with your muscles and balance, which could be a particular concern if you’re over 65.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp dir=\"ltr\"\u003E \u003C\u002Fp\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E\u003Csection_group\u003E\u003Csection_header\u003ECalcium and Vitamin D Supplements: Yes or No?\u003C\u002Fsection_header\u003E\u003Csection_text\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003EWhile you can get some vitamin D from being out in the sun, it’s generally considered unsafe to be out in the sun as long as you would need to be to get the recommended amount of vitamin D. It’s also difficult to get an adequate amount of vitamin D from the food you eat, so most doctors do recommend a vitamin D supplement if a blood test shows that your level is low. \u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003EA variety of things contribute to limiting the amount of vitamin D your body can create, such as if you:\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cul\u003E\u003Cli dir=\"ltr\" aria-level=\"1\"\u003E\u003Cspan\u003ELive farther north than Louisiana\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli dir=\"ltr\" aria-level=\"1\"\u003E\u003Cspan\u003EWear sunscreen when outside\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli dir=\"ltr\" aria-level=\"1\"\u003E\u003Cspan\u003EHave naturally dark skin\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli dir=\"ltr\" aria-level=\"1\"\u003E\u003Cspan\u003EAre older\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003C\u002Ful\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E\u003Csection_group\u003E\u003Cpagebreak type=\"mobile\" order=\"7\" \u002F\u003E\u003Cpagebreak type=\"desktop\" order=\"4\" \u002F\u003E\u003Csection_header is_continued=\"true\"\u003ECalcium and Vitamin D Supplements: Yes or No? continued...\u003C\u002Fsection_header\u003E\u003Csection_text\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003EEven if you eat a balanced diet, you may not get enough calcium if you:\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cul\u003E\u003Cli dir=\"ltr\" aria-level=\"1\"\u003E\u003Cspan\u003EAre vegan\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli dir=\"ltr\" aria-level=\"1\"\u003E\u003Cspan\u003EAre lactose intolerant \u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli dir=\"ltr\" aria-level=\"1\"\u003E\u003Cspan\u003EEat high volumes of protein and sodium\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli dir=\"ltr\" aria-level=\"1\"\u003E\u003Cspan\u003ETake corticosteroids for long-term treatments\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli dir=\"ltr\" aria-level=\"1\"\u003E\u003Cspan\u003EHave certain bowel or digestive issues\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003C\u002Ful\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003EIn the above cases, your doctor may recommend that you take calcium supplements.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003EIt's important to note that while too little calcium and vitamin D can be bad for your health, so can too much. Taking more calcium than you need can cause kidney stones, and very high levels of vitamin D can hurt your kidneys.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003E\u003Cstrong\u003EBest calcium and vitamin D supplements for osteopenia\u003C\u002Fstrong\u003E\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003EOsteopenia is the medical term for loss of bone density. If it becomes bad enough, it can advance to osteoporosis. As part of your treatment plan, your doctor may advise you to take vitamin D and calcium supplements.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003EThere are several types of calcium supplements:\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cul\u003E\u003Cli dir=\"ltr\" aria-level=\"1\"\u003E\u003Cspan\u003ECarbonate\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli dir=\"ltr\" aria-level=\"1\"\u003E\u003Cspan\u003ECitrate\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli dir=\"ltr\" aria-level=\"1\"\u003E\u003Cspan\u003EGluconate\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli dir=\"ltr\" aria-level=\"1\"\u003E\u003Cspan\u003ELactate\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003C\u002Ful\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003ECarbonate and citrate are the most common types of calcium supplements, with carbonate often being the cheapest. It’s important to pay attention to the amount of elemental calcium in the supplement. Since calcium supplements can cause side effects such as gas, bloating, and constipation, you may need to try more than one to find out which works best for you. Carbonate generally causes constipation more than the other calcium types.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E\u003Csection_group\u003E\u003Cpagebreak type=\"mobile\" order=\"8\" \u002F\u003E\u003Cpagebreak \u002F\u003E\u003Csection_header is_continued=\"true\"\u003ECalcium and Vitamin D Supplements: Yes or No? continued...\u003C\u002Fsection_header\u003E\u003Csection_text\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003ESupplement companies can voluntarily have their products tested by the U.S. Pharmacopeial Convention (USP), ConsumerLab.com (CL) or NSF International. If the supplement container shows the USP, CL, or NSF abbreviation, that means it meets industry standards for quality, purity, and potency.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003ESome calcium supplements have vitamin D in them, too. So if your doctor has recommended you take both, a combo supplement may work for you. If you take a multivitamin, it may contain some vitamin D.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003EThere are two types of vitamin D supplements: D2 (ergocalciferol) and D3 (cholecalciferol). They are both considered good for keeping your bones healthy. \u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003EAlways talk to your doctor before starting or stopping a supplement. Vitamin D and calcium supplements might interact with some prescription drugs, so your doctor or pharmacist can also advise you on possible interactions.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E\u003Csection_group\u003E\u003Cpagebreak type=\"desktop\" order=\"5\" \u002F\u003E\u003Csection_header\u003ETakeaways\u003C\u002Fsection_header\u003E\u003Csection_text\u003E\u003Cp\u003E\u003Cspan\u003EYour body needs calcium and vitamin D to maintain healthy bones. You can get calcium from a variety of foods, and vitamin D from a few foods and being outside in the sun. If you are at risk of low levels of calcium and\u002For vitamin D, or a blood test shows that your levels are low, speak to your doctor about taking supplements.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E\u003Csection_group\u003E\u003Cpagebreak type=\"mobile\" order=\"9\" \u002F\u003E\u003Csection_header\u003EFAQs About Calcium and Vitamin D in Food\u003C\u002Fsection_header\u003E\u003Csection_text\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003E\u003Cstrong\u003EWhat foods are high in calcium and vitamin D?\u003C\u002Fstrong\u003E\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003ECalcium is found in leafy greens like kale and collard greens; canned seafood with bones; fruits such as figs and oranges; and dairy products such as milk, yogurt, and cheese.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003EVitamin D is found in fatty fish, some types of mushrooms, and egg yolks.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003EFood manufacturers also fortify, or add in, vitamin D and calcium to foods they process.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003E\u003Cstrong\u003EHow do you increase calcium and vitamin D?\u003C\u002Fstrong\u003E\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003EYou can boost your levels of calcium and vitamin D by eating foods that contain those nutrients, but it can be difficult to get as much as you need, especially vitamin D, through your diet alone. In that case, you can speak to your doctor about taking supplements to increase your calcium and vitamin D levels.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003E\u003Cstrong\u003EWhich food has the highest calcium?\u003C\u002Fstrong\u003E\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003EDairy products, such as milk and plain yogurt, and canned sardines with bones provide the highest calcium levels per serving.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003E\u003Cstrong\u003EWhich fruit is good for vitamin D and calcium?\u003C\u002Fstrong\u003E \u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003EFigs and oranges contain calcium, but fruit does not contain vitamin D. \u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E"},"citations":{"#cdata-section":"\u003Cp\u003ESOURCES:\u003C\u002Fp\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003EJohns Hopkins Medicine: “Vitamin D and Calcium.”\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003EHarvard School of Public Health: “Vitamin D.”\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003ENational Institute of Arthritis and Musculoskeletal and Skin Diseases: “Calcium and Vitamin D: Important for Bone Health.”\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003ENational Health Service (U.K.): “The vegan diet.”\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003ENational Institutes of Health: “Vitamin D,” “USDA National Nutrient Database.”\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003EBone Health & Osteoporosis Foundation: “A Guide to Calcium-Rich Foods,” “Calcium and Vitamin D.”\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003ENational Library of Medicine: “Vitamin D: more than just affecting calcium and bone.”\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003EColumbia University Irving Medical Center: “What’s the Deal With Vitamin D?”\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003EMayo Clinic: “Calcium and calcium supplements: Achieving the right balance.”\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp dir=\"ltr\"\u003E\u003Cspan\u003ECleveland Clinic: “Osteopenia.”\u003C\u002Fspan\u003E\u003C\u002Fp\u003E"},"related_links_header":"","related_links_text":{"#cdata-section":""}}}}}},"staticPublicPath":"\u002Fstatic_vue\u002F091e9c5e81e52376\u002Fclient\u002F","isInteractivePage":false},"flow":{"flowInfo":{"guideArticle":{"assetId":"091e9c5e80103309","channelId":"1115","contentType":"Article"}}},"quiz":{"rmq":{}}}</script> <script>window.__INITIAL_STATE__.route.hash = window.location.hash; 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