Calcium and vitamin D are essential for strong and healthy bones. Most doctors recommend three doses of 500 mg of calcium a day for a total of 1,500 mg. The separate doses are because your body can only absorb 500 mg at a time. If you do not like taking supplements, try crunch foods such as nuts, seeds, and broccoli which have tremendous amount of calcium.
Don’t forget vitamin D! Doctors recommend that you soak up some sun and get at least 400 IU of vitamin D a day. Most calcium rich foods are also high in vitamin D. 
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