Vitamin D is found in certain foods including milk. Multivitamins and even 30 to 60 minutes of sunshine a day are other good sources. Just as in calcium, too much supplemental vitamin D can be harmful so check with your health care provider for the right dosage. Large amounts of these foods can make your body lose calcium. If dairy products upset your stomach, try other calcium food sources.
Tums are an inexpensive and good source of calcium.
Two 800 mg. Tums per day give the daily requirements for Menopausal years and after. Avoid alcohol Alcohol is toxic to bones. It is a major cause of bone loss. Heavy drinking can cause osteoporosis even if you have no other risk factors.