There are 2 easy ways to get your calcium:
Eat foods with calcium, such as:
Fat-free or low-fat milk, yogurt, and cheese
Broccoli, spinach, and other green leafy vegetables
Take a calcium pill every day. You can choose a pill that has only calcium or a multivitamin with calcium. Talk to your doctor before you take calcium pills.
Check out this list of foods that are high in calcium.
This label shows a food with 45% DV of calcium.
Use this calcium shopping list to find foods high in calcium when you are at the grocery store.
Choose low-fat or fat-free milk products and cereals that have at least 20% DV (daily value) of calcium. For example, a cup of fat-free milk has about 300 mg of calcium, or 30% DV.
Learn how to check food labels for calcium information.
Vitamin D helps your body take in calcium. Check this chart to see how much vitamin D you need each day.
Your body makes vitamin D when you are out in the sun. You can also get vitamin D from:
Along with eating foods high in calcium or taking a calcium pill, eat plenty of fresh vegetables, fruits, and other healthy foods.