What is the recommended amount of calcium and vitamin D for healthy bones?
The American Dietetic Association recommends 1000-1200 mg /day of calcium and 200-600 IU / day of vitamin D for healthy adults. The daily amount recommended increases with age. And how much should come from eating dairy products instead of taking a vitamin/mineral supplement? There is no specific recommendation for food vs supplement sources of calcium. It is difficult to get to the recommended amounts of calcium with food alone, as it is not easily absorbed. Dairy products are good sources of calcium and most milk products are fortified with vitamin D to help calcium absorption. Good nondairy sources of calcium are calcium fortified breakfast cereals, orange juice and soy beverages, tofu prepared with calcium, sardines and salmon with bones, broccoli, bok choy, collard greens, blackstrap molasses, and legumes (peas, beans, lentils). Weight-bearing activities like walking also benefit bone health, so get plenty of exercise. Your skin makes vitamin D when it is exposed to direct sunshin
