Vitamin D is important because it increases the rate calcium is absorbed into your blood. Ask your doctor how much vitamin D you need.
To increase your calcium intake, you can add food rich in vitamin D to your diet. These include:
fatty fish like salmon and tuna
fortified orange juice
As with calcium-rich dairy products, some vitamin D-rich dairy products can also be high in saturated fat.
Sunlight triggers your body to make vitamin D, so getting regular exposure to the sun can also help boost your vitamin D levels.
In addition to maintaining healthy calcium and vitamin D levels, there are certain lifestyle changes you can make to promote bone health. These include maintaining a healthy body weight, exercising regularly, and restricting tobacco use and alcohol intake.
You can prevent calcium deficiency disease by including calcium in your diet every day. Be aware that foods high in calcium, such as dairy products, can also be high in saturated fat and trans fat. Choose low-fat or fat-free options to reduce your risk of developing high cholesterol and heart disease. You can get one-fourth to one-third of your RDA of calcium in a single serving of some milks and yogurts.
Calcium deficiency is usually easy to treat. It typically involves adding more calcium to your diet.
Do not self-treat by taking a lot of calcium supplements. Taking more than the recommended dose without your doctor's approval can lead to serious issues like kidney stones.
Commonly recommended calcium supplements include:
calcium carbonate, which is the least expensive and has the most elemental calcium
calcium citrate, which is the most easily absorbed
calcium phosphate, which is also easily absorbed and does not cause constipation