Manufacturers are increasingly fortifying foods, such as orange juice, cereal, and breads, with calcium. Soy or rice milk enriched with calcium is another alternative for people who cannot tolerate cow's milk. Tofu is a solid form of soy, usually found in packaged blocks in the produce section of your supermarket. It can also be used as a custard-like base for pies or fruit shakes. If you are unable to get the appropriate amount of calcium for your body size and age solely through your diet, a calcium supplement may be appropriate.
Vitamin D is necessary for calcium absorption.
Exposure to sunlight usually allows your body to manufacture as much Vitamin D as you need. Ten to 15 minutes of sun exposure a day is adequate. Vitamin D is also available in supplements and in some fortified foods. Taking supplements with more than the RDA of Vitamin D can be harmful. Vitamin C has many functions in the body, including the production of healthy connective tissues, and the healing of wounds and fractures.