Daily Recommended Dietary Calcium
The following chart shows the National Osteoporosis Foundations recommended calcium and vitamin D intake according to age, sex and hormone status:
|NOF Calcium and Vitamin D Recommendations|
|Children & Adolescents|
|1,000 mg||400-800 IU|
**NOF does not have specific vitamin D recommendations for these age groups. These are the recommendations of the American Academy of Pediatrics .
Getting enough calcium and vitamin Deither through your diet or a supplementis an essential part of any plan. Talk to your doctor about how best to include these nutrients into your daily routine.
Forshee, RA Anderson, PA Storey, ML. Changes in Calcium Intake and Association with Beverage Consumption and Demographics. J Am Coll Nutr. 2006 25:108-116.
Mayo Clinic Osteoporosis Prevention page. Mayo Clinic Health Information Web site. Available at: . Accessed April 29, 2009.
The National Osteoporosis Foundation Web site. Available at: . Accessed April 29, 2009.
How Can I Prevent Vitamin D Deficiency
The best way to prevent vitamin D deficiency is to ensure youre getting enough vitamin D in your diet and/or through sun exposure. But be careful about being in the sun for too long without sunscreen. Excessive sun exposure puts you at an increased risk for skin cancer.
The amount of vitamin D you need each day depends on your age. The average daily recommended amounts are listed below in micrograms and International Units .
|Age / Life Stage|
You can also get vitamin D from fortified foods. Be sure to check the nutrition labels to find out if a food has vitamin D. Foods that often have added vitamin D include:
- Cows milk and soy, almond and oat milk.
- Breakfast cereals.
- Other dairy products, such as yogurt.
Vitamin D is in many multivitamins. There are also vitamin D supplements.
Talk to your healthcare provider if youre concerned about getting enough vitamin D.
How To Get The Right Amount
Figuring out the right calcium with vitamin D3 dosage can get pretty tricky, especially since the guidelines can vary based on a number of different factors. The calcium and vitamin D recommendations for osteoporosis, for instance, may differ from the recommendations for pregnancy or weight loss, and your specific needs can vary based on your age and health status.
Generally, most adults need between 1,0001,200 milligrams per day of calcium. This can come from calcium foods, calcium supplements or a combination of both. Meanwhile, adults typically need about 600 IU of vitamin D per day, which increases to 800 IU per day after the age of 70. However, many recommend taking a higher dosage calcium and vitamin D supplement, especially if youre at a higher risk for deficiency. In some cases, vitamin D doses can range up to 5,000 IU per day. Be sure to use supplements only as directed, and talk to your doctor if you suspect that you may have a deficiency to find the right dosage for you.
Besides determining your dosage, finding the best calcium and vitamin D supplement to fit your needs can also be tricky. Select vitamin D3 over vitamin D2 whenever possible, and be sure to take supplements with food to help maximize absorption. Additionally, opt for calcium citrate instead of calcium carbonate, which can minimize potential side effects and ensure you get the most from your calcium tablets.
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Should I Take Vitamin D Or D3 Daily
The two main forms of vitamin D are vitamin D3 and vitamin D. Both are essential for human health, but they have some key differences. Let’s take a closer look at the two vitamins and how they differ.
Vitamin D is important for bone health and it helps the body absorb calcium. It can be found in food sources such as fatty fish, egg yolks, and fortified milk. Vitamin D can also be made in the body when skin is exposed to sunlight.
Vitamin D deficiency can lead to bone problems such as Rickets in children and osteomalacia in adults.
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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Why Choose Elm & Rye D3 Capsules
Dietary sources of vitamin D are limited and many people do not get enough sun exposure to promote adequate vitamin D production in the body. As a result, supplementation with vitamin D is often necessary to ensure optimal health.
Vitamin D is available in two forms: vitamin Dâ and vitamin Dâ . Both forms are equally effective in raising and maintaining vitamin D levels in the body.
Elm & Rye D3 capsules provide 5000 IU of vitamin Dâ per serving. This high-potency formula is ideal for people who are looking to maintain healthy vitamin D levels or who may be deficient in vitamin D.
Vitamin D is an important nutrient that supports bone health, immune function, and more. If you are not getting enough vitamin D from sunlight or your diet, consider supplementing with Elm & Rye D3 capsules.
How Is Vitamin D Deficiency Treated
The goals of treatment and prevention for vitamin D deficiency are the same: to reach and then maintain an adequate vitamin D level in your body.
While you might consider eating more foods containing vitamin D and getting more sunlight, your healthcare provider will likely recommend taking vitamin D supplements.
Vitamin D comes in two forms: D2 and D3. D2 comes from plants. D3 comes from animals. You need a prescription to get D2. D3, however, is available over the counter. Your body more easily absorbs D3 than D2.
Work with your healthcare provider to find out if you need a vitamin supplement and how much to take, if needed.
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How Can You Get Enough Calcium And Vitamin D In Your Daily Diet
Many foods have lots of calcium.
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 calcium include some cereals, juices, soy drinks, and tofu. The food label will show how much calcium was added.
One good source of calcium is skim milk fortified with vitamin D. Four cups a day have about 1,200 mg of calcium. Other good sources include shrimp, blackstrap molasses, and almonds.
Vitamin D helps your body absorb calcium. Itâs in foods such as salmon, tuna, and mackerel. Itâs also in cheese, egg yolks, and beef liver. You can also get vitamin D from fortified foods. These include milk, orange juices, and yogurts. Itâs also in soft margarines and soy drinks.
Everyone who has osteoporosis should try to eat a diet rich in these nutrients. Some people may need to take a calcium supplement with vitamin D.
Types of calcium supplements include:
- Calcium carbonate. It is 40% elemental calcium.
- Calcium citrate. This is 21% elemental calcium. Calcium citrate is easier to digest than calcium carbonate. It also does not cause constipation as much as other types of calcium supplements.
- Calcium gluconate and calcium lactate. These have a low amount of elemental calcium.
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Calcium And Vitamin D
Did you know that vitamin D can promote the absorption of calcium in your body? All the more reason not to forget this valuable friend! Since we spend most of the day indoors in the Netherlands and sunlight is important for the production of vitamin D, pregnant women need to take a daily vitamin D supplement of 10 micrograms. Yes, again something you have to watch out for on a daily basis, but its for the best!
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Issues To Think About Earlier Than Selecting The Greatest Vitamin D Complement
It is very important do not forget that vitamin D dietary supplements shouldnt be taken evenly, and consulting with a physician is perhaps a good suggestion. Having excessive vitamin D ranges will be doubtlessly poisonous to your physique, so at all times watch out when dosing.
- Get Your Vitamin D Ranges Examined
Its at all times a good suggestion to get a preview of your vitamin D ranges. If youre not going out a lot or simply reside in a spot with fewer sunny days, chances are high your vitamin D ranges are poor. Meals like eggs, fish, sure cereals, purple meat, and others will present vitamin D, however theyre unreliable. So, to get an correct evaluation of vitamin D in your physique, seek the advice of along with your physician or healthcare supplier to do a blood work take a look at to find out the suitable dosage wanted.
Vitamin D dietary supplements can include a lot of substances and allergens. So, at all times watch out and skim the contents fastidiously to keep away from doubtlessly dangerous substances. Corporations often disclose what their merchandise include, like soy, dairy, gluten, fish, eggs, shellfish, corn, and extra.
- Laboratory Exams and Certifications
So, search for firms who disclose take a look at outcomes by third events or certifications like NSF Worldwide, GMP , ConsumerLab, US Pharmacopeia , and so forth.
- Firms Popularity and Buyer Opinions
Knowing The Recommended Daily Intake For Both May Help You Lower Your Risk Of Osteoporosis
Medically reviewed in August 2022
All of us want to prevent osteoporosis, but how? More milk? More calcium? More vitamin D? Supplements?
There is an ongoing debate about our daily calcium intake and how much we really need. The issue is nuanced.
We have to consider a persons age or whether they have certain medical conditions, such as hypocalcemia or hypercalcemia . We also need to know the recommended dose for vitamin D, which the body needs to absorb calcium, and whether a person is in a high risk group for calcium and vitamin D deficiency. On top of everything, we need to be aware of the fact that many of us are vitamin D deficient.
Getting the right amount of calcium Finding a connection between higher daily calcium intake and stronger bones has been hard for experts to prove. â¯
Some dietary intake studies depend on adults remembering how much of a particular food or nutrient they consumed 10 or more years ago. These kinds of studies report mixed results on the connection between extra intake of dairy in childhood and indicators of bone health such as bone density and fracture risk.
Its important to know that this particular studyâ¯was not saying dairy products led to the fractures, just that women who ate more dairy as adults were also more likely to have fractures. Ultimately, extra dairy consumption in adulthood hasnt been confirmed to benefit adult bones.
A couple of facts that are true for everyone:
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What Are Vitamins D And K
Vitamin D and vitamin K are essential, fat-soluble nutrients.
They are generally most abundant in high-fat foods, and their absorption into the bloodstream is enhanced when they are consumed with fat.
Often called the sunshine vitamin, vitamin D is abundant in fatty fish and fish oil, but its also produced by your skin when its exposed to sunlight.
One of vitamin Ds primary functions is to promote calcium absorption and maintain adequate calcium levels in your blood. A vitamin D deficiency may cause bone loss.
Vitamin K is found in leafy greens, fermented legumes and vegetables, as well as in some fatty, animal-sourced foods, such as egg yolk, liver and cheese.
Its necessary for blood clotting and promotes the accumulation of calcium in your bones and teeth.
Vitamins D and K are fat-soluble nutrients that play an essential role in your bodys calcium metabolism.
What Other Drugs Will Affect Calcium And Vitamin D Combination
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.
Other drugs may affect calcium and vitamin D combination, including prescription and over-the-counter medicines, vitamins, and herbal products. Tell your doctor about all your current medicines and any medicine you start or stop using.
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Should I Take Vitamin D Or D3
Vitamin D and vitamin D3 are each effective vitamin D supplements. Vitamin D2 is approved in the treatment of hypoparathyroidism, vitamin D resistant rickets, and hypophosphatemia. Both supplements are commonly used for vitamin D supplementation.
Studies have shown that vitamin D3 supplements may be superior in raising the bodys vitamin D stores. There are many health benefits to vitamin D supplementation, but your doctor should use lab tests to recommend the amount of vitamin D you should take and which form.
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Are Vitamin D Or D3 The Same
When we refer to vitamin D, we are talking about Vitamin D2. Vitamin D2 and D3 are both widely used vitamin D supplements but are not the same. Vitamin D2 is ergocalciferol and comes from plant-based sources. Vitamin D3 is cholecalciferol and comes from animal-based sources. Both supplements are processed in the body by the liver to 25-hydroxyvitamin D, though vitamin D3 is thought to provide higher levels of 25D. Some formulations of vitamin D2 are prescription only, while all formulations of vitamin D3 are over-the-counter.
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How Much Vitamin D Should You Supplement
To figure out how much vitamin D you need from a supplement, subtract the total amount of vitamin D you get each day from the recommended total daily amount for your age. For example, a 55-year-old woman who gets 400 IU of vitamin D from her calcium supplement should take between 400 and 600 additional IU of vitamin D to meet the 800 1,000 IU recommended for her age.
What Does The Research Say
The August 2019 Annals of Internal Medicine study isn’t the first time the combination of calcium and vitamin D has been scrutinized. “It’s been looked at a lot,” Stephen Kopecky, MD, a cardiologist at Mayo Clinic, told Health.
Dr. Kopecky explained that you shouldn’t panic if you’ve been taking vitamin D and calcium supplements together. The authors of the 2019 study looked at previously published evidence concerning how supplements affect our health.
In addition, a study published in the July/September 2019 issue of the Methodist Debakey Cardiovasc Journal noted there is some concern related to the use of vitamin D and calcium supplements together but called the concern “inconclusive.”
But Dr. Kopecky said many of the studies that have looked at the use of vitamin D and calcium supplements rely on follow-up data that lacks precision. If a study participant died before the data was gathered, for example, his or her family member ended up filling out a questionnaire about their deceased relative’s health. Questionnaires are, of course, subject to human error.
Dr. Kopecky said studies that don’t rely on questionnaires later found that the use of calcium and vitamin D supplements did not increase one’s risk of stroke or heart attack. “That has no correlation whatsoever,” said Dr. Kopecky.
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How Much Is Too Much
Excessive calcium supplementation can cause dangerous health problems therefore, Tolerable Upper Intake Levels have been established. No matter whether you get your calcium from food or supplements, you should not exceed:
2500 mg per day for those aged 1-8 years and 19-50 years old
3000 mg per day for those aged 9-18 years
2000 mg per day for those aged 51 and older
It is important not to exceed these limits because, although rare, hypercalcemia or hypercalciuria can lead to poor muscle tone, kidney issues, constipation, nausea, weight loss, fatigue, heart arrhythmias, and a higher risk of death from heart disease.
Whats The Difference Between Vitamin D And Vitamin D3
There are two possible forms of vitamin D in the human body: vitamin D2 and vitamin D3. Both D2 and D3 are simply called âvitamin D,â so thereâs no meaningful difference between vitamin D3 and just vitamin D.
That being said, it can be worth understanding how vitamin D2 and D3 specifically are different from each otherâso hereâs a quick rundown:
Vitamin D3 is the form of vitamin D the human body makes when sunlight strikes the skin. The body canât manufacture vitamin D2.
Vitamin D3 is found in animal sources of foods, like fatty fish and fish oil, liver, organ meats, and egg yolks.
Vitamin D2 primarily comes from plant sources , and forms when certain kinds of plants are exposed to ultraviolet light from the sun.
Vitamin D2 is also less expensive to produce, so it is the form most commonly used to fortify foods, like milk, cereal products, and orange juice.
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