Vitamin D and calcium can be your best friends if you want to keep your bones healthy. Get the right amount and you'll be less likely to break one or get a bone-weakening disease called osteoporosis.
To figure out how much vitamin D is right for you, you need to get familiar with something called an "international unit," or IU for short. That's how vitamin D is measured.
The Institute of Medicine, a nonprofit organization that gives expert advice on health, recommends that adults age 19 to 70 get 600 IU a day. If you're older than 70, you need 800 IU a day.
For calcium, the amount you need depends on your age and sex.
All adults 19-50: 1,000 milligrams
Adult men 51-70: 1,000 milligrams
Adult women 51-70: 1,200 milligrams
All adults 71 and older: 1,200 milligrams
Pregnant/breastfeeding women: 1,000 milligrams
Pregnant teens: 1,300 milligrams
How Do You Get Vitamin D and Calcium?
You can load up on calcium from a lot of different kinds of food. For example, add some dairy to your diet, such as milk, cheese, and yogurt. Or try veggies like broccoli, kale, and Chinese cabbage.
Some foods, like orange juice or cereal, are ...