I was diagnosed w/a vitamin d deficiency after complaining of extreme fatigue my dr had to prescribe 80,000 IU to get me back on track now I take a daily vit D supplement. You get vit d also from sunlight...I live in Michigan & during the winter months here not so much.
Calcium is in foods such as milk, cheese, and yogurt. Vegetables like broccoli, kale, and Chinese cabbage have calcium. You can get calcium if you eat the soft edible bones in canned sardines and canned salmon. Foods with added (fortified) calcium include some cereals, juices, soy drinks, and tofu. The food label will show how much calcium was added.
Vitamin D is in foods such as salmon, tuna, and mackerel. These are some of the best foods to eat when you are trying to get more vitamin D. Other foods that have vitamin D, but in small amounts, include cheese, egg yolks, and beef liver. You can also get vitamin D from fortified foods such as milk and some cereals, orange juices, yogurts, margarines, and soy drinks. I also suffer from chronic pain & back aches. HTH