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Where can I get calcium and vitamin D to protect me from osteoporosis?

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To strengthen bones and prevent osteoporosis, you can get calcium and vitamin D from your diet, supplements, or both. It’s best to get these nutrients from food, rather than supplements because foods are a more complete source of nutrition than supplements.

Milk, yogurt, cheese, and other dairy products have high levels of calcium and other key nutrients for bone health, such as phosphorus and protein. Look for foods and drinks that give you 10% or more of the daily value for calcium.

SOURCES:

The National Osteoporosis Foundation: "Prevention: Calcium and Vitamin D."

Ethel Siris, MD, director, the Toni Stabile Osteoporosis Center, Columbia University Medical Center, New York.

Office of Dietary Supplements, National Institutes of Health: “Calcium Dietary Supplement Fact Sheet,” "Vitamin D Fact Sheet for Health Professionals.”

Bess Dawson-Hughes, MD, professor of medicine and director, Bone Metabolism Laboratory, the Jean Mayer USDA Human Nutrition Research Center on Aging, Tufts University, Boston.

Reviewed by Trina Pagano on October 31, 2018

SOURCES:

The National Osteoporosis Foundation: "Prevention: Calcium and Vitamin D."

Ethel Siris, MD, director, the Toni Stabile Osteoporosis Center, Columbia University Medical Center, New York.

Office of Dietary Supplements, National Institutes of Health: “Calcium Dietary Supplement Fact Sheet,” "Vitamin D Fact Sheet for Health Professionals.”

Bess Dawson-Hughes, MD, professor of medicine and director, Bone Metabolism Laboratory, the Jean Mayer USDA Human Nutrition Research Center on Aging, Tufts University, Boston.

Reviewed by Trina Pagano on October 31, 2018

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What foods are a good source of calcium and vitamin D to prevent osteoporosis?

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