1.Calcium: How to Get It
Starting around age 50, you need about 1,200 milligrams of calcium a day to stop bone loss. But you should get even more, 1,300 milligrams daily, between ages 9 to 18 to stock up for adulthood. Good food sources include:
2.Vitamin D: Why You Need It
It works in tandem with calcium. Without vitamin D, you can’t absorb the calcium from foods. That forces your body to raid your skeleton for the nutrient. That weakens your bones. It also prevents your body from building strong new bone. A blood test can tell you your levels. Normal for adults is higher 20 ng/mL. Less than 12 ng/mL means you’re vitamin D deficient.
