To strengthen bones and prevent osteoporosis, you can get calcium and vitamin D from your diet, supplements, or both. It’s best to get these nutrients from food, rather than supplements because foods are a more complete source of nutrition than supplements.
Milk, yogurt, cheese, and other dairy products have high levels of calcium and other key nutrients for bone health, such as phosphorus and protein. Look for foods and drinks that give you 10% or more of the daily value for calcium.