Consume ample quantities of foods or vitamin and mineral supplements that enhance the absorption of calcium, including Vitamin D, Vitamin C, Vitamin K, magnesium, potassium, and soy-based foods. When eating calcium rich foods or taking calcium based supplements, try to consume them with foods or supplements rich in Vitamins D and C. Vitamin D helps absorb and deposit calcium into bones. Our bodies begin to make Vitamin D upon exposure to sunlight for 10 to 15 minutes. However, as we age, our ability to make Vitamin D declines. If you do not spend time outdoors in the sun or are over 50 years of age, you should consider taking a daily Vitamin D supplement of 400 IU to 800 IUs, which can be part of your calcium supplement.
Vitamin D is also prevalent in oily fish like salmon and fortified milk.
The goal should be 200 mg per day. Some of the best food sources for Vitamin C include citrus fruits, strawberry, tomato, bell pepper, and kiwi. Vitamin K, found in dark green leafy vegetables, promotes the activation of a bone protein, osteocalcin, that increases bone strength. In a Harvard study of middle-aged women, it was found that those who had the highest intake of Vitamin K in their diet also had the lowest rate of hip fracture. Potassium is a new addition to the list of substances for bone health.