These two nutrients play a pivotal role in supporting bone health. Calcium makes up the majority of your skeleton’s structure, and it also assists in blood vessel contraction and dilation, muscle function, and blood clotting, among other processes, according to the National Institutes of Health3 (NIH).

When you’re not consuming enough calcium—either through food or supplements—your body will stimulate a process to pull the mineral from your bones, increasing the risk of bone loss, says Masternak. Similarly, vitamin D, which can be obtained through food, supplements, and sun exposure, promotes calcium absorption in the gut. Without enough of it, your body won’t be able to properly utilize all of the calcium you’re consuming, contributing to osteoporosis, per the NIH4.

To ensure you’re consuming the recommended 1,000 to 1,200 milligrams of calcium daily (depending on your age), prioritize foods such as dairy products (e.g., yogurt, milk, cheese), fortified drinks (e.g., soy milk, orange juice), and fish (e.g., salmon and sardines with bones). If you need help meeting that guideline after adjusting your diet, consider a supplement, says Masternak, whether it’s a well-formulated multivitamin or stand-alone calcium supplement.