If not enough diet
Need about 1200-1500mg calcium
: all sources (diet
and supp), about 800 iu vit d/d.
Takes work to get it .Dairy (low fat/no fat) easiest (200-250mg/8 oz, or 1.5 oz cheese). Broccoli 75mg in 1/2c; canned salmon or sardines with bones give 200mg, 8oz tofu, 1c bok choy, collards, mustard greens give 200mg. Fortified soy/rice/almond milk can give; less absorbed than dairy. Almonds/sesame ok, but cals.