How To Take Calcium And Vitamin D Combination
Use Calcium And Vitamin D Combination exactly as directed on the label, or as prescribed by your doctor. Do not use in larger or smaller amounts or for longer than recommended.
Use exactly as directed on the label, or as prescribed by your doctor. Do not use in larger or smaller amounts or for longer than recommended.
Check the label of your calcium and vitamin D combination product to see if it should be taken with or without food.
Take the regular tablet with a full glass of water.
The chewable tablet must be chewed before you swallow it.
Do not crush, chew, or break an extended-release tablet. Swallow it whole.
Calcium and vitamin D may be only part of a complete program of treatment that also includes dietary changes. Learn about the foods that contain calcium and vitamin D.
Your supplement dose may need to be adjusted as you make changes to your diet. Follow your doctor’s instructions very closely.
Store at room temperature away from moisture and heat.
Take the medicine as soon as you can, but skip the missed dose if it is almost time for your next dose. Do not take two doses at one time.
Does Dairy Cause Cancer
The other frequently raised concern in the discussions of whether dairy foods are good or bad for us is: Do dairy foods increase our risk for cancer?
Colin Campbell, lead investigator in the famous China study and a strong supporter of vegetarianism/veganism, is cited to support the claim that dairy foods increase cancer risk. Campbell, however, has never conducted a human study indicating that dairy foods might increase risk of cancer.
He and his research group have worked for more than 30 years conducting animal experiments to prove the hypothesis that dietary protein not just dairy protein, but all forms of animal protein in excess of ~10% of calories increases risk for cancer.
What Campbell and his team have shown:
Bottom line: Campbells animal research suggests a diet containing more than 10% of calories from animal protein may increase risk of cancer.
Campbells most recent paperis not a study, but a comment on another paperthat reports the results of a study suggesting low dietary protein of any kind, not specifically dairy protein, but a total protein intake of no more than ~9% of dietary calories, may decrease cancer risk.
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The Effect Of Lactose On Calcium Metabolism And Bone Health In Animal Studies
The in vivo effects of lactose on calcium absorption, bone growth, and BMC were extensively investigated in the 1980s and 1990s. Lactose was shown to enhance calcium bioavailability from a variety of sources at different life stages of development . There are two pathways of calcium transport considered in the mechanism of lactose-promoted calcium absorption: passive transport through all segments of the small intestine and facilitated diffusion in the jejunum. It has been reported that lactose enhanced calcium absorption by increasing calcium permeability in small intestinal villi and lowering the ileal pH in rats . In addition to calcium absorption, lactose, together with calcium, significantly improved recalcification of bones in calcium-deficient rats . Although Shortt et al. reported that lactose alone did not seem to alter bone mass or bone breaking strength in rats, and they demonstrated that lactose protected against the high salt intake-induced bone loss in weaning rats by enhancing calcium absorption. Moreover, in two trials using post-weaning rats and swine conducted by Moser et al. , bone breaking strength was not altered by dietary lactose. However, in the post-weaning rat model, higher levels of lactose in the diet corresponded to increased skeletal calcium content.
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How Should I Take Calcium And Vitamin D Combination
Use exactly as directed on the label, or as prescribed by your doctor. Do not use in larger or smaller amounts or for longer than recommended.
Check the label of your calcium and vitamin D combination product to see if it should be taken with or without food.
Take the regular tablet with a full glass of water.
The chewable tablet must be chewed before you swallow it.
Do not crush, chew, or break an extended-release tablet. Swallow it whole.
Calcium and vitamin D may be only part of a complete program of treatment that also includes dietary changes. Learn about the foods that contain calcium and vitamin D.
Your supplement dose may need to be adjusted as you make changes to your diet. Follow your doctor’s instructions very closely.
Store at room temperature away from moisture and heat.
Is It Ok To Take Vitamin D And Calcium Together
Is it OK to take vitamin D and calcium together? Calcium should always be taken along with vitamin D, because the body needs vitamin D in order to absorb calcium.
Why should calcium and vitamin D not be taken together? Calcium can make it harder for your body to absorb certain medicines, and some medicines can make it harder for your body to absorb vitamin D. If you take other medications, take them at least 2 hours before or 4 to 6 hours after you take calcium and vitamin D combination.
What is the best time to take vitamin D and calcium? Many people prefer to take supplements such as vitamin D first thing in the morning. Not only is it often more convenient, but its also easier to remember your vitamins in the morning than later in the day.
Can you take calcium and vitamin D before bed? Before bed
Have your multivitamin and any fat-soluble vitamins with food that contains some fat, keep your calcium and iron separate, and youll be fine.
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So What About Other Dairy Products Like Cheeses Cottage Cheese Yogurt Kefir Or Lactose
Cheese, particularly hard, aged cheeses, and fermented dairy products contain virtually no lactose, so we dont produce D-galactose from them.
Lactose-free dairy products contain lots of bone-building nutrients. In addition to the calcium, vitamin D and vitamin K2 they contain, fermented dairy products provide us with beneficial bacteria, which produce more vitamin K2 plus vitamin B12 for us, have antioxidant and anti-inflammatory effects, and keep our digestive tract healthy.
Unfortunately, choosing lactose-free milk will not lower your exposure to galactose. Lactose-free should actually be called lactose-predigested milk because thats what it is. The lactose is not removed, it is simply already broken down into its constituents: glucose and galactose. Although some lactose-free milks do have a bit of their lactose removed because when pre-digested, lactose releases glucose into the milk, which results in an excessively sweet taste, these milks will still contain galactose.
Understanding this, its not surprising to learn that in this study, women with a higher intake of cheese or fermented milk products had lower levels of markers of inflammation and oxidative stress, and lower mortality and fracture rates compared to women with low intakes. For each serving of cheese or yogurt they ate daily, the womens rate of mortality and hip fractures was reduced by 10-15%.
What Is Vitamin D Deficiency
Vitamin D deficiency means that you do not have enough vitamin D in your body. Vitamin D is unique because your skin actually produces it by using sunlight. Fair-skinned individuals and those who are younger convert sunshine into vitamin D far better than those who are darker-skinned and over age 50.
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Do These Micronutrients Have Any Other Health Benefits
In addition to playing key roles in bone health, vitamin D has been shown to support a healthy digestive system, as well as to promote basic metabolic functions in the body. Calcium also has other health benefits beyond supporting bone health. An important mineral for oral health, calcium promotes tooth and gum health. Additionally, calcium is key for proper nerve signaling and muscle function.
Calcium And Vitamin D Combination Dosing Information
Usual Adult Dose for Osteoporosis:
Calcium – General Range: 1000 mg to 1300 mg dailyVitamin D – General Range: 200 international units to 800 international units dailyNote: While much larger vitamin D dosages have been recommended as a single agent, many calcium-vitamin D combination supplements will contain approximately 200 international units to 400 international units of vitamin D per dose.
Usual Adult Dose for Dietary Supplement:
Calcium – General Range: 1000 mg to 1300 mg dailyVitamin D – General Range: 200 international units to 800 international units dailyNote: While much larger vitamin D dosages have been recommended as a single agent, many calcium-vitamin D combination supplements will contain approximately 200 international units to 400 international units of vitamin D per dose.
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May Reduce Heart Disease Risk
A major risk factor for heart disease is a cluster of conditions known as metabolic syndrome. It includes high blood pressure, insulin resistance, excess abdominal weight, high triglycerides, and low HDL cholesterol.
People who have higher levels of vitamin D tend to have less severe metabolic syndrome and a lower risk of heart disease (
14 ).
A study in nearly 10,000 people found that those who got more vitamin D from supplements or diet including fortified milk had higher blood levels of the vitamin, less stiffness in their arteries, and lower blood pressure, triglyceride, and cholesterol levels .
Talking To Your Healthcare Provider
While your bones need calcium and vitamin D, it is never a good idea to start taking any type of supplement without first talking to your healthcare provider. They can advise you how much calcium and vitamin D you should be taking daily and what to do if you experience side effects. Your practitioner can also advise on the types of supplements available and the ones they recommend for improving your bone health.
It can hard to achieve daily recommendations for calcium and vitamin D if certain circumstances apply to you, such as if you are a vegetarian who avoids dairy, are lactose intolerant, or if you have a health condition that keeps your body from absorbing vitamin D effectively. Your healthcare provider can also help you to determine how you can meet recommended daily levels through both diet and supplementation.
Supplements might be sold without a prescription, but your healthcare provider is always the best source of information on your bone health. These medications can interfere with other medications you are taking to treat other conditions.
It is important to be especially careful with supplements if you are pregnant or nursing, about to have a medical procedure, or have a serious medical condition. You should also be careful when giving supplements to children.
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Advice For Infants And Young Children
The Department of Health and Social Care recommends that babies from birth to 1 year of age should have a daily supplement containing 8.5 to 10 micrograms of vitamin D throughout the year if they are:
- breastfed
- formula-fed and are having less than 500ml of infant formula a day, as infant formula is already fortified with vitamin D
Children aged 1 to 4 years old should be given a daily supplement containing 10 micrograms of vitamin D throughout the year.
You can buy vitamin D supplements or vitamin drops containing vitamin D at most pharmacies and supermarkets.
Women and children who qualify for the Healthy Start scheme can get free supplements containing vitamin D.
See the Healthy Start website for more information.
Recommended Daily Vitamin D Intakes
| Vitamin D in IU International Units) | |
|---|---|
| Birth to 12 months | |
| 1 to 70 years old | 600 |
| 71 years and older | 800 |
The American Academy of Pediatrics recommends 400 IU of vitamin D each day for infants from birth to 12 months. Vitamin D is found in formula or it is given as prescription drops . Your health care provider may recommend more vitamin D than the above amounts.
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What Does Calcium Do For A Plant
The primary function of calcium in plant growth is to provide structural support to cell walls. Calcium also serves as a secondary messenger when plants are physically or biochemically stressed. Calcium deficiencies rarely occur in Mississippi soils. Soils with favorable pH levels are normally not deficient in calcium.
Health Benefits Of Vitamin D And Calcium
1. Strengthen Bones
Improved bone health is one of the biggest benefits of calcium and vitamin D. In fact, bone loss is one of the most notable vitamin D and calcium deficiency symptoms, which could potentially lead to issues like osteoporosis, a condition that increases the risk of fractures by causing bones to become weak and brittle. According to one study out of Ireland, calcium is necessary for supporting the health and structure of the bones, while vitamin D helps boost calcium absorption, promotes calcium balance in the body and maintains skeletal integrity.
2. Support Healthy Pregnancy
Both vitamin D and calcium are absolutely essential for ensuring a healthy pregnancy and fostering fetal growth and development. One large trial out of South Carolina found that taking 4,000 international units of vitamin D per day was safe and effective for pregnant women, noting that a deficiency could cause serious issues like neonatal seizures and adverse effects on pregnancy. Similarly, another review reported that calcium supplementation during pregnancy could reduce the risk of pre-eclampsia by 52 percent and may also be linked to a lower risk of pre-term birth, plus a higher birthweight.
3. Promote Weight Loss
4. Could Help Protect Against Cancer
5. Enhance Heart Health
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What Does Your Diet Have To Do With Getting Enough Vitamin D
Vitamin D doesnt occur naturally in many foods. Thats why certain foods have added vitamin D. In fact, newer food nutrition labels show the amount of vitamin D contained in a particular food item.
It may be difficult, especially for vegans or people who are lactose-intolerant, to get enough vitamin D from their diets, which is why some people may choose to take supplements. It is always important to eat a variety of healthy foods from all food groups. The vitamin content of various foods is shown in the following table.
Vitamin D content of various foods
| Food | |
|---|---|
| Cheese, Swiss, 1 ounce | 6 |
It is important to check product labels, as the amount of added vitamin D varies when it is artificially added to products such as orange juice, yogurt and margarine.
Vitamin D Deficiency: Are You At Risk
Vitamin D deficiency occurs when you are not getting the recommended level of vitamin D over time. Certain people are at higher risk for vitamin D deficiency, including:
- People who spend little time in the sun or those who regularly cover up when outdoors
- People living in nursing homes or other institutions or who are homebound
- People with certain medical conditions such as Celiac disease and inflammatory bowel disease
- People taking medicines that affect vitamin D levels such as certain anti-seizure medicines
- People with very dark skin
- Obese or very overweight people and
- Older adults with certain risk factors.
Talk to your healthcare provider if you have any of these risk factors. If you have osteoporosis and also have a vitamin D deficiency, your healthcare provider may temporarily prescribe a high dose of vitamin D to bring you up to a healthy level.
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Can You Ever Have Too Much Vitamin D
Yes. You can get too much vitamin D if you overdo the supplements. Interestingly, you cannot get too much vitamin D from the sun. Vitamin D toxicity is, thankfully, quite rare but can lead to hypercalcemia and together the symptoms can include:
- Confusion.
- Ataxia .
Do not take higher-than-recommended doses of vitamin D without first discussing it with your doctor. However, your doctor might recommend higher doses of vitamin D if he or she is checking your blood levels and adjusting your dose accordingly. Also, be cautious about getting large doses of vitamin A along with the D in some fish oils. Vitamin A can also reach toxic levels and can cause serious problems.
How To Make It
Oat milk is easy to make at home and potentially even cheaper than store-bought options.
Whats more, making your own allows you to choose the ingredients and avoid the additives or thickeners that are found in some commercial products. You can also make it gluten-free by using certified gluten-free oats.
Heres how to make homemade oat milk in just a few minutes:
To enhance the flavor, try adding either a pinch of salt, a little vanilla or cinnamon extract, a few dates, maple syrup, or honey before blending.
You can safely store the oat milk in your refrigerator for up to 5 days.
To avoid a slimy result, use cold water, refrain from squeezing the cheesecloth too hard when draining the remaining liquid, dont soak your oats beforehand, and dont blend them for longer than 30 seconds.
Summary
You can make your own oat milk by blending 1 cup of oats with 3 cups of water and pouring the mixture over cheesecloth into a bottle or jar. It keeps in the fridge for up to 5 days.
Oat milk is an excellent source of many vitamins, minerals, and fiber.
One cup of unsweetened, enriched oat milk by Oatly contains (
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