Planning to eat right for healthier bones? Calcium is probably the nutrient you think of first, but vitamin D is just as important. Vitamin D helps your intestines absorb calcium from the food you eat. Getting enough calcium and vitamin D can help keep your bones dense and strong. Fortified milk is a great source of calcium and vitamin D. Besides food, your body also makes vitamin D when sunlight touches your skin. Active people in sunny regions can get some vitamin D from being outdoors daily, but in winter or for older individuals, the skin's ability to make vitamin D decreases. Experts recommend 600 international units (IU) of vitamin D per day for adults, and 800 IU for those aged 71 and older. If you're not getting enough from sunlight and food, you may need supplements. A lack of calcium and vitamin D can lead to osteoporosis. For those already with the disease, these nutrients alone are not enough for treatment and should be combined with other medications. Diets high in salt, phosphorus, and caffeine can disrupt the absorption of calcium and vitamin D, so reducing processed foods and carbonated drinks is recommended to protect bone health.