Calcium and vitamin D are important nutrients for healthy bones. Calcium helps build bone mass and slow bone loss; vitamin D helps the body properly absorb calcium. You can get both these critical nutrients through daily supplements: women should aim for 500 to 700 mg per day of calcium from supplements and 2,000 IU of vitamin D; men should limit their calcium intake to 500 to 600 mg from all sources and aim for 2,000 IU of vitamin D. 

Or, better yet, increase your consumption of calcium and vitamin D-rich foods:

Calcium: eat more dairy foods, dark leafy greens such as kale and collards, broccoli, canned salmon with bones, sardines, and dried figs. Also look for calcium-fortified foods such as soy milk and cereals.

Vitamin D: get more oily fish (wild Alaskan salmon or sardines are good choices), fortified soy milk, orange juice and cereals into your diet.