The easiest way to get vitamin D is to get outside and get some sunshine. It's harder in the colder weather because not much of your skin is exposed, but in the summer, take advantage of it.

Also, how much vitamin D are you taking? It shouldn't give you palpitations. I was low on it, and I took around 3000 IU a day and that was enough to get me into the normal zone.

As for calcium, my method is to have a glass of milk and a bowl of cereal every day. That's two cups, or 600 mg, right there. I drink some fortified OJ for another 200, and then maybe I'll take a supplement if needed. Miscellaneous foods like broccoli can add a little more. I don't eat yogurt, but if I did, that would also help. There is calcium in some surprising sources; check out the nutrition labels for wheat bread, rye bread, tortillas.