The NHS advises adults to get 700 mg of calcium and 10 mcg (400 IU) of vitamin D a day. Calcium comes mainly from dairy, fortified plant drinks, tofu, leafy greens like kale and fish eaten with the bones. Vitamin D comes mostly from sunlight, so many people are advised to consider a supplement in autumn and winter.
Key takeaways
- Adults need about 700 mg of calcium and 10 mcg (400 IU) of vitamin D a day, according to the NHS.
- Dairy, fortified plant drinks, calcium-set tofu, kale, okra and sardines are good calcium sources; spinach is not.
- Vitamin D comes mainly from sunlight; oily fish, egg yolks and fortified foods add smaller amounts.
- The NHS advises everyone to consider 10 mcg of vitamin D a day in autumn and winter, and some groups all year.
- Do not exceed 100 mcg (4,000 IU) of vitamin D or 1,500 mg of supplemental calcium a day without advice.
Why do calcium and vitamin D go together?
Calcium is the mineral your bones and teeth are built from. You need enough of it to keep your bones healthy throughout adult life. Vitamin D works alongside it: the NHS explains that vitamin D helps regulate the amount of calcium and phosphate in the body, which keeps bones, teeth and muscles healthy.
The two come from quite different places. Calcium comes almost entirely from food. Vitamin D, for most people, comes mainly from sunlight on the skin, with food playing a smaller role. That is why the advice for each one looks different, and why vitamin D is the one more often topped up with a supplement.
Both matter when you are trying to lose weight. Eating less food does not lower your needs, and cutting out dairy to save calories can leave a gap. Our guide to vitamins and minerals in a calorie deficit covers the wider picture.
How much calcium and vitamin D do you need per day?
These are the NHS (UK) figures for adults. Other countries use slightly different reference values, so follow your local guidance if it differs.
| Nutrient | Daily amount for adults | Upper guide |
|---|---|---|
| Calcium | 700 mg | Supplements of 1,500 mg or less a day are unlikely to cause harm; more can cause stomach pain and diarrhoea |
| Vitamin D | 10 mcg (400 IU) | Do not take more than 100 mcg (4,000 IU) a day |
Vitamin D is listed in two units: 1 microgram (mcg) equals 40 international units (IU), so 10 mcg is 400 IU. Check which unit a supplement label uses before comparing doses.
Which foods are good sources of calcium?
The NHS lists these as good sources of calcium:
- Milk, cheese and other dairy foods, including yogurt.
- Green leafy vegetables such as curly kale and okra.
- Fortified soya drinks and other fortified plant drinks.
- Bread made with fortified flour (in the UK, calcium is added to white and brown flour by law).
- Fish eaten with the bones, such as sardines.
- For plant-based diets: calcium-set tofu, sesame seeds and tahini, pulses and dried fruit.
One common surprise: spinach contains calcium, but it also contains oxalate, which reduces how much the body can absorb, so the NHS does not count it as a good source.
Turkish cuisine has plenty of calcium-rich everyday foods: yogurt, ayran, white cheese, cacık, yayla soup and tahini. A breakfast with white cheese and a bowl of yogurt at lunch go a long way towards the daily 700 mg.
Calcium-friendly meals and their calories
The dishes below are built on dairy, fish or other calcium sources from the NHS list. Figures are Sporty's per-serving estimates; real values depend on recipe and portion. We have not listed milligrams of calcium, because they vary too much with the recipe.
| Dish | kcal | Protein | Calcium or vitamin D source |
|---|---|---|---|
| Cacık | 120 | 7 g | Yogurt |
| Yogurt rice soup (yayla) | 220 | 9 g | Yogurt, egg yolk |
| Yogurt and fruit | 230 | 16 g | Yogurt |
| Cottage cheese and walnut fruit bowl | 280 | 26 g | Cottage cheese |
| Greek salad | 290 | 9 g | Feta cheese |
| Tofu and vegetable sauté | 420 | 32 g | Tofu (if calcium-set) |
| Menemen and white cheese | 460 | 28 g | White cheese, egg yolks |
| Grilled salmon | 460 | 40 g | Oily fish (vitamin D) |
Dairy dishes are also an easy way to add protein on a calorie budget. A side of cacık adds yogurt to a meal for about 120 kcal, and a bowl of yayla soup is about 220 kcal.
Should you cut dairy to lose weight?
There is no need to. Dropping dairy to save calories often removes the easiest calcium source in your day, along with a good amount of protein. Small portions fit most calorie targets: cacık is about 120 kcal and yogurt with fruit about 230 kcal in our catalog. If you do avoid dairy for taste, intolerance or ethical reasons, replace it with calcium-fortified alternatives rather than leaving the gap empty.
Where does vitamin D come from?
Most people make most of their vitamin D from sunlight on the skin. In the UK, the NHS says this works from late March or early April to the end of September; from October to early March, sunlight is not strong enough. The exact months depend on where you live, so check your local health guidance.
Food sources are fewer:
- Oily fish, such as salmon, sardines and mackerel.
- Egg yolks; our guide to eggs covers what else they bring.
- Red meat and liver (avoid liver in pregnancy).
- Fortified foods, such as some spreads, breakfast cereals and plant drinks.
Milk is a calcium food, but the NHS notes that cows' milk in the UK is generally not a good source of vitamin D because it is not fortified. Whether milk is fortified varies by country and brand, so check the label.
Who should consider a vitamin D supplement?
Because food alone rarely covers it, the NHS advises everyone to consider taking 10 mcg of vitamin D a day during autumn and winter. It recommends 10 mcg all year round for adults who:
- are rarely outdoors or live in a care home,
- usually cover most of their skin when outside, or
- have dark skin, for example of African, African-Caribbean or South Asian origin.
You cannot overdose on vitamin D from sunlight, but you can from supplements, so stay within 100 mcg (4,000 IU) a day unless a doctor advises otherwise. When you are out in the sun for long periods, cover up or protect your skin before it starts to turn red or burn.
For calcium, the NHS says most people can get enough from their diet. If you are thinking about a calcium supplement, talk to a doctor or pharmacist first rather than adding one by default.
A calcium and vitamin D checklist
- Include dairy foods such as yogurt, ayran or cheese, or calcium-fortified alternatives, most days.
- If you avoid dairy, choose fortified plant drinks, calcium-set tofu, tahini and pulses; our guide to plant protein helps with planning.
- Eat oily fish regularly if you eat fish, and include eggs.
- Get some safe daylight in spring and summer.
- Check the vitamin D advice for your country in autumn and winter.
Logging your meals in Sporty makes it easy to see whether yogurt, cheese or fish show up most days.
If you are pregnant, under 18, have kidney disease or take regular medication, talk to a doctor or registered dietitian before taking calcium or vitamin D supplements. This guide is general information, not medical advice.
Frequently asked questions
How much calcium do adults need per day?
The NHS sets 700 mg a day for adults, which most people can get from a varied diet. Other countries use slightly different reference values, so follow your local guidance.
What foods have the most vitamin D?
Oily fish such as salmon, sardines and mackerel, egg yolks, red meat, liver and fortified foods. Food alone rarely covers needs, which is why sunlight and, in winter, supplements matter.
Is yogurt a good source of calcium?
Yes. Yogurt, milk and cheese are among the best calcium sources. Dishes like yogurt with fruit or cacık add calcium and protein for about 120 to 230 kcal in Sporty's catalog.
Can you take too much vitamin D?
Yes, from supplements. The NHS advises adults not to take more than 100 mcg (4,000 IU) a day. You cannot overdose on vitamin D from sunlight.
Sources
This article is general information, not medical advice. If you have a health condition, are pregnant or under 18, talk to a doctor or registered dietitian before changing your diet.