If your daily diet alone does not provide adequate Calcium, it is recommended to take a multi-vitamin supplement that contains Calcium and Vitamin-D. At the same time, latest research suggests that food items that are rich in calcium help to strengthen bone better than supplements taken in the form of pills.
As i said earlier, Vitamin D is essential for Calcium absorption in the body. The amount of Vitamin D required for Calcium absorption grows with age. If you get adequate sunlight, taking a walk out in the sun with light clothing for about 30 minutes gives you enough Vitamin D for the day.
The vitamin D is measured in terms of international unit called IU. Daily recommended intake quantity of vitamin D is shown in the picture below.
To be continued............................
Source courtesy NY department of health.
Image courtesy Internet