Get enough vitamin D

Vitamin D helps you absorb calcium in foods. You can find vitamin D in:

• Milk
• Fortified soy and rice beverages
• Fortified orange juice
• Fatty fish like salmon and sardines
• Margarine
• Egg yolks
• Fortified yogurts (check the label)

To get enough vitamin D each day, Canada’s Food Guide recommends that everyone over 2 years of age drink 500 mL (2 cups) of milk or fortified soy beverage every day.
 
If you are over the age of 50, Health Canada also recommends a vitamin D supplement of 400 IU every day.