Here’s Your Calcium-Vitamin D Cheat Sheet for Strong Bones

Peanut butter and jelly, Lennon and McCartney, Phineas and Ferb: Some things just go together. Nutrients are the same; some are at their best when they work together to fuel your body. One such pair is the calcium-vitamin D duo.

When you hear “bone health,” calcium is probably one of the first things you think of. This mineral is also essential for our teeth, heart, muscles, and nerves. Some studies suggest that calcium, along with vitamin D, may also help ward off cancer, diabetes, and high blood pressure, though the Mayo Clinic calls the evidence about these health benefits inconclusive. Calcium is stored in our bones (and teeth) for use via our bloodstream, thus, it’s important to constantly restore calcium to our body.

Related: Sign up to receive delicious recipes, expert advice, and shopping tips in your inbox!

What foods are highest in calcium?

Most adults need about 1,000 mg of calcium, though the recommended daily allowance depends on age and gender. Our bodies don’t produce calcium, so one way to get the nutrient is to pile it on your plate. These foods are rich in calcium and/or magnesium:

• Dark leafy green vegetables such as spinach, kale, okra, bok choy, and collard greens
• Dairy products, such as cheese, milk, and yogurt
• Beans such as navy, chickpeas, black-eyed peas, and great northern beans
• Almonds
• Canned fish, like sardines, salmon, and tuna
• Tofu
• Seeds like sesame and chia
• Amaranth grain breads and cereals

A word on dairy: Experts are divided on the topic. Some whom we spoke with recommend nutrient-dense raw milk, while others point to studies that suggest milk might not be so great. If you’re lactose intolerant, dairy products may not agree with you — though if you tolerate dairy well, feel free to include it.

What should calcium be combined with?

In recent years, calcium supplements became somewhat controversial, when reports began to emerge claiming it might be bad for your heart. But it may be that calcium just needs its nutrient partners to work well. “I think that the missing link is vitamin K2,” says Dr. Dana Cohen, a New York-based internist, and a specialist in integrative medicine. Research suggests that a large percentage of the population is deficient in K2.

“The bottom line is that K2 is pulling calcium out of our arteries and putting it into our bones where we need it,” says Dr. Cohen. As a result, she recommends that her patients take 180mcg of K2 along with their vitamin D3 supplement.

The other nutrient that helps with calcium — and many other things — is magnesium, and it turns out many of us are deficient in this, too.

“It’s probably the single most important nutrient that we need for many, many reasons,” Dr. Cohen says. Most adults need somewhere between 300 and 400mg. Dig into magnesium-rich foods like dark leafy greens, nuts, seeds, fish, beans, whole grains, avocados, yogurt, and bananas. If you take a supplement, be sure to choose an easy-to-absorb form like magnesium glycinate. (Check with your healthcare provider before starting any new supplement.)

Good sources of vitamin D

Getting the right amount of calcium is important, but only if the body can use it. Enter vitamin D, which is essential to our bodies’ ability to absorb and use calcium. Plus, “I cannot stress enough how important vitamin D is to our overall health,” says chiropractor and nutritionist Dr. Scott Schreiber. “Low levels of vitamin D have been associated not only with osteoporosis and osteopenia, but also with heart disease, anemia, hypertension, depression, chronic pain, decreased immune system, skin diseases, and much more.”

Though consistent, adequate sun exposure is a great way to get vitamin D, it isn’t always possible, depending on where you live and the season. Plus, sunscreen can block it (and we’re not telling you to skip the sunscreen). Luckily, there are healthy foods that are also good sources.

“The best food sources are from wild-caught, cold-water fish such as salmon, mackerel, and tuna,” says clinical nutritionist Shawna Kunselman. Canned fish, like sardines and wild-caught salmon, are also good sources.

Read next: 7 Calcium-Rich Foods You Need in Your Diet