Calcium and Vitamin D: The dynamic strength duo

When it comes to keeping your bones strong and your body healthy, two nutrients work side by side, like the ultimate power couple: calcium and vitamin D. Alone, each are important nutrients, but together, they are unstoppable.

Why calcium matters

Calcium is the main building block of your bones and teeth. Without enough calcium in your body, your bones can weaken over time, increasing the risk of fractures or osteoporosis later in life. However, calcium is not just for bones and teeth, it also supports heart function, enables muscles to contract properly and help your nerves communicate with the rest of your body efficiently.

Why vitamin D is essential

Vitamin D is calcium’s best friend. It helps your body absorb calcium efficiently. However, without enough vitamin D, even if you consume plenty of calcium, your body will not be able to use that calcium effectively.

Vitamin D also supports other bodily functions, such as supporting your immune health, brain function, mood regulation and boosting muscle strength.

Sources of calcium

We are often taught that the main source of calcium is milk, however, luckily for those who are lactose intolerant, there are other forms of calcium that you can explore.

• Dairy: Milk, cheese, yogurt

• Leafy greens: Kale, broccoli, bok choy

• Fortified foods: Plant-based milks, cereals, orange juice

• Nuts and seeds: Almonds, chia seeds, sesame seeds

Sources of vitamin D

Like with calcium, we have also been advised that there is a main source of vitamin D, being sunlight. As a result, more of us have tried to catch the amazing warmth radiating from the sky on our skin, however increasing your skin exposure to the sun has negative effects on our health. Some may even have an increased risk of skin cancer. In parts of the world, there is also the problem of decreased sunlight, causing those who live there to experience limited sun exposure. Luckily, there are other sources for vitamin D.

• Sunlight: Your skin produces vitamin D when exposed to sunlight

• Fatty fish: Salmon, mackerel, sardines

• Fortified foods: Milk, orange juice, some cereals

• Eggs: Particularly the yolks

Calcium and vitamin D supplements also exist, but it is always better to eat your nutrients in natural form to aid absorption. Always remember to check with your healthcare professional first before placing yourself on any form of additional supplementation.

How to make the most of this duo

• Try pairing calcium-rich foods with vitamin D sources whenever possible (e.g., salmon with steamed broccoli).

• Get safe sun exposure for vitamin D production.

• Consider fortified foods or supplements if your diet or lifestyle limits calcium or vitamin D intake.

Why this duo matters for life

Strong bones are not just about preventing fractures, they support your posture, mobility and quality of life at every age. Calcium and vitamin D together ensure that your skeleton remains healthy, your muscles stay strong, and your body functions smoothly.

So next time you enjoy a glass of fortified milk in the sun or a salmon salad with leafy greens, remember that you are fueling your body with the ultimate bone-boosting duo.

Calcium and vitamin D, stronger bones, stronger teeth, happier you.