How to Boost Your Daily Dose of Vitamin D and Calcium

Two fingers holding up a vitamin d capsule against the sun

If you want to be as healthy as possible, it is essential to consume enough vitamin D and calcium.

In fact, those who don't receive enough of these vital vitamins and nutrients put themselves at risk of developing skeletal deformations and muscle weaknesses.

The good news is that there are several ways to boost your daily dose of these essentials. This includes eating more vitamin D-rich foods and increasing your dairy intake.

To help you understand what it takes to get more of these daily vitamins, we have put together a guide. Keep reading to find out more about vitamin D and calcium…

What Is Vitamin D and What Are Its Benefits?

Vitamin D is a fat-soluble vitamin that plays an important role in maintaining strong bones. The body needs vitamin D to absorb calcium. This is essential for bone growth and maintenance.

It helps to keep bones strong and healthy by promoting the absorption of calcium from food and supplements. A deficiency in vitamin D can lead to weak bones, known as osteomalacia in adults and rickets in children.

Vitamin D can also support the immune system, help to regulate cell growth, and have a role in maintaining good overall health. 

What Is Calcium and What Are Its Benefits?

Calcium is a mineral that is essential for a healthy body. It is vital for the proper functioning of the bones, muscles, and heart. You need calcium to help build and maintain strong bones.

This is important for overall health and to prevent osteoporosis, a condition that weakens bones and makes them more susceptible to fractures. 

How Much Vitamin D Do You Need?

The recommended daily intake of vitamin D is measured in International Units (IU).

Children, teenagers, and adults should get between five micrograms of vitamin D per day, while adults over seventy should try to get between ten and fifteen micrograms per day. 

How Much Calcium Do You Need?

The recommended daily amount of calcium will vary, depending on your age and gender.

Children should consume around thirteen hundred milligrams of this nutrient every day. But adults will only need to consume around one thousand milligrams. 

If you are above fifty, it's a good idea to get at least twelve hundred milligrams of calcium every day.

Pregnant or breastfeeding women should aim to consume between a thousand and thirteen hundred milligrams per day. 

It's important to note that these are just guidelines. It is a good idea to consult with a healthcare professional to determine the appropriate amount of calcium for your needs.

And keep in mind that it's harmful to consume too much calcium. By doing this, you'll increase the chances of having kidney stones. 

Fish that contains vitamin d and calcium

How Do I Get More Vitamin D?

There are several ways to increase your intake of vitamin D. One of the most natural and effective ways is by getting more sunlight.

This is because the body is able to produce vitamin D when the skin is exposed to ultraviolet B (UVB) rays from the sun.

Another way to increase your intake of vitamin D is by eating nutrient-rich foods that are high in vitamin D. Fish, such as salmon, tuna, and mackerel, are excellent sources of vitamin D. 

Mushrooms are also a good source of vitamin D, they can be a good option for vegetarians and vegans.

They are one of the few plant-based sources of vitamin D and you can consume them cooked or raw. Some mushrooms are specially grown under UV light to increase their vitamin D content.

How Do I Get More Calcium?

One way to increase your calcium intake is by taking calcium supplements. These supplements come in various forms such as tablets, capsules, and chewable tablets.

It is essential to talk to your doctor or a healthcare professional before starting any supplement regimen to ensure it is safe for you and to determine the appropriate dosage.

Another way to increase your calcium intake is by eating calcium-rich foods.

Some examples of calcium-rich foods include dairy products such as milk, cheese, and yoghurt, leafy green vegetables such as broccoli, kale, and spinach, and fortified foods such as breakfast cereals and orange juice.

Seafood can also be a good source of calcium. Here are some of the best types of fish to consume if you want to increase your calcium intake.


These small, oily fish are a great source of calcium. They are often sold canned with bones, which can be eaten for added calcium.


Like sardines, salmon is also a good source of calcium. It is also high in omega-3 fatty acids, which have many health benefits.


Tuna is another fish that is high in calcium. It is often consumed in the form of canned tuna, which can be a convenient and affordable way to add calcium to your diet.

Alternatives to Eating Fish

Unfortunately, there is no such thing as sustainably farmed fish, so if you care about the health of global fisheries, consider alternatives such as dairy products, almonds, sesame seeds, and fortified foods. 

You should also consider taking supplements to boost your vitamin D and calcium intake. 

Increase Your Vitamin D and Calcium Levels

If you want to increase your vitamin D and calcium levels, it is a great idea to consume more dairy products and fish. You can also boost your vitamin D levels by spending more time in the sun. 

When you are spending time in the sun, remember how important it is to apply sunscreen. Don't hesitate to visit our online shop to find out about the various high-quality natural sunscreens we sell.

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