If you're increasing your uptake, protein shakes are a convenient way to get more grams in. There's now an endless amount of powders and flavors — from chocolate and birthday cake to clear protein.

Meeting your vitamin D needs with whole foods can be a challenge, especially if you are not a fan of salmon. Here are some other options that can fill in the nutrition gap.

Vitamin D is a fat-soluble vitamin and supplement that supports bone health and the immune system. Supplements like magnesium or calcium shouldn't be taken with it.

Many foods—especially fatty fish, UV-exposed mushrooms, and fortified drinks—have significantly higher amounts of vitamin D than milk. Animal-based sources such as cod liver oil, salmon, trout, and ...

The best fish for brain health provide healthy omega-3 fats, antioxidants, and nutrients like vitamin D that support memory and brain function.

Choosing the healthiest milk depends on your nutritional needs, intolerances, and preferences, but cow's milk and fortified soy milk are healthy options for most people.

Calcium is usually associated with foods such as dairy and leafy vegetables, but adding some herbs and spices to your foods can help up their calcium content.