Calcium has been shown to have beneficial effects on bone mass in people of all ages, although the results are not always consistent, says Nieves, also an assistant professor of clinical epidemiology at Columbia University. “The combination of calcium and vitamin D has a clear skeletal benefit, provided the dose of vitamin D is sufficiently high,” she adds. And what qualifies as “sufficiently high?” Currently, 400 IU per day is considered an adequate intake of vitamin D for people ages 51-70, Nieves says. (Look for the Daily Value amount listed on food labels.) But more may be better. “This amount is likely to be sufficient for most young adults for skeletal health, although many would argue that for overall health, more than the 400 IU may be required, even at these younger ages,” Nieves said in an email interview. Nieves believes that older people specifically can benefit from more vitamin D. Many dairy products, including some yogurts, are made with added vitamin D. Find out which brands have added vitamin D by checking out the table below, and by reading labels when you shop.
