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Vitamin D and Calcium

Vitamin D and calcium are both needed for strong bones. Calcium is the building block of bones and vitamin D helps the calcium to be absorbed from foods.


  • Calcium can be found in a variety of foods. Calcium rich foods include milk and alternatives, canned salmon with bones, tofu, navy beans, almonds, kale and fortified with added calcium. But, foods from the Milk and Alternatives food group have the largest amount of calcium.
  • To see if you are getting enough calcium from your diet try the calcium calculator.  
  • If you do not eat many calcium containing foods, you may need a calcium supplement, but do not take more than 1200 mg daily from food and supplements.

Vitamin D

  • For adults over the age of 50,vitamin D needs increase and Health Canada recommends that all adults get at least 600-800IU Vitamin D daily
  • Older adults with osteoporosis or who are prone to falls may need up to 2000 IU of Vitamin D daily.
  • As food sources of vitamin D are limited, talk to your doctor or dietitian about taking a Vitamin D supplement. 

Check out this article about Bone Health

Wave: Build Your Bones

Back: Nutrition for Older Adults

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