You can get Calcium in your diet through many different foods.
How do I Boost my Calcium and Vitamin D Levels?
Two ways to boost your calcium and vitamin D:
Obtaining Calcium through the diet
3-4 Portions of the following provide 1000MG of Calcium
- A glass of fortified milk, or a milk-based drink (250mg of calcium)
- A portion of yogurt (100mg Calcium)
- A portion of cheese (350mg of calcium)
- A can of sardines (350mg of calcium)
- A bowl of cereal or porridge with milk (155mg of calcium)
Obtaining Vitamin D through the diet
Vitamin D is mostly made in our skin by sunlight exposure. Very little vitamin D comes from the foods that we normally eat, although some foods are enriched with it.
Some foods that are easy to include in our everyday diet can help boost our vitamin D levels include:
- Oily fish, such as salmon, sardines and mackerel (canned or fresh)
- Egg yolks
- Fortified fat spreads
- Fortified cereals and milk
People who follow a strict vegetarian or vegan diet, or a non-fish-eating diet may be at a greater risk of vitamin D deficiency.
Prescribed Calcium and Vitamin D medicines or food supplements
Prescribed Calcium and Vitamin D medicines or food supplements should be considered if you are not getting enough calcium and vitamin D from your diet or are on treatment for osteoporosis
Prescribed medicines
- You may be prescribed a calcium and vitamin D medicine to prevent or treat conditions such as calcium and vitamin D deficiency and / or bone conditions such as Osteoporosis
- It is important that you take your medicines as prescribed in order to get the full benefit and to reduce the risk of any side effects
- You should take calcium and vitamin D supplements if you are on Osteoporosis Treatments
Food supplements
These can be purchased over the counter at most pharmacies and supermarkets and they come in a range of sizes and formats.
The information on this website is intended for Republic of Ireland residents only.
Date of Preparation: February 2024
Job bag code: IE-CH-1517
