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The best way to get more calcium is from your diet. You probably already know that dairy products -- such as milk, cheese, and yogurt -- provide calcium. Other foods that are high in calcium include:

    Spinach
    Kale
    Okra
    Collards
    Soybeans
    White beans
    Some fish, like sardines, salmon, perch, and rainbow trout
    Foods that are calcium-fortified, such as some orange juice, oatmeal, and breakfast cereal

Foods that provide vitamin D include:

    Fatty fish, like tuna, mackerel, and salmon
    Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals
    Beef liver
    Cheese
    Egg yolks

To get vitamin D from food, fish is a good option. Six ounces of cooked salmon has more than 600 international units (IU).

How Much Do You Need?

Here's how much calcium and vitamin D you need every day, according to the Institute of Medicine.

Calcium

• Children 1-3 years old: 700 milligrams (mg)
• Children 4-8 years old: 1,000 mg
• Children 9-18 years old:  1,300 mg
• Adults 19-50: 1,000 mg
• Women 51 to 70: 1,200 mg
• Men 51 to 70: 1,000 mg
• Women and men 71 and over: 1,200 mg

Vitamin D

• Age 1-70: 600 IU
• Age 71 and older: 800 IU

Your doctor may recommend higher levels of calcium and vitamin D, especially if you aren't getting enough of them or are at risk for osteoporosis.