Getting Enough Calcium And Vitamin D
You can get enough calcium and vitamin D from foods and supplements. Food should be your primary source when possible.
When calcium or vitamin D is available in food, a food label will read percent daily value. The percent daily value is the percentage amount of a nutrient contained in that food. That percentage does not necessarily reflect the amount of that nutrient you should be getting.
It is much easier to look at the number of milligrams of calcium in food. For example, a glass of milk has around 300 mg of calcium. Most adults and children need around 1,000 mg per day so, that glass of milk means you need at least 700 more milligrams of calcium for the day to meet the daily recommended amount.
How To Protect Your Bones
All of this is not to say that calcium and vitamin D don’t have value. Adults need at least 1,000 mg of calcium and 800 IU of vitamin D daily. But the best way to get these nutrients is through food. Dairy products such as cheese, milk, and yogurt are rich sources, says Lipman.
Broccoli, collard greens, kale, canned salmon and sardines , and white beans are non-dairy sources.
Good sources of vitamin D are mushrooms, eggs, fortified milk, soy beverages, and salmon. Our bodies also make vitamin D when our skin is exposed to sunlight, so experts suggest getting 10 minutes of sunshine per day.
Exercise is important, too.
Weight-bearing aerobic activities, such as walking and dancing, may slow bone loss. Aim for 30 minutes each day, even if its just a brisk walk, says Lipman.
And don’t forget strength training. Not only does it help strengthen bones, it also builds muscle, which can help prevent falls.
The 13 Best Calcium Supplements For 2021
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Calcium is an important mineral thats crucial for maintaining bone strength and structure .
Whats more, its involved in many other aspects of health and required for blood clotting, muscle contractions, and nerve cell function .
Although calcium is found in a variety of foods like dairy products, nuts, seeds, and leafy greens, some people may need to supplement with it to help meet their daily needs.
However, selecting a high quality calcium supplement can be challenging, especially if youre not sure what to look for.
This article evaluates calcium supplements based on the following criteria:
- third-party testing and certifications
- the presence of added ingredients to enhance calcium absorption
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Some Of The Major Benefits Of This Supplement Are Mentioned Below:
Benefits:
- Vitamin D supplement is great for treating bone disorders especially in those people who have low phosphate in their blood.
- This supplement helps to prevent the softening of bones. As we age, the bone in our body loses its density and hence becomes fragile and gets more prone to cracks and fractures. But regular intake of calcium with vitamin d3 benefits to lower the rate of bone softening to a great extent.
- Are you suffering from psoriasis? Dont worry anymore. Start taking this supplement to notice a visible change. The supplement intake leads to the formation of vitamin D in the body which in turn keeps Psoriasis well under control.
- One of the major ailments of low calcium and vitamin D deficiency is rickets. One can also suffer from osteoporosis and osteoarthritis. So make sure that you start taking this supplement on a daily basis in order to increase your bone density and to keep the ailments at bay.
Apart From Above There Are Few More Benefits.
What Are The Benefits Of Calcium
Calcium serves a number of important roles in the body. Here are the key benefits that you can expect:
- Helps promote healthy bones
- Helps dental health by supporting your jaw
- Aids in optimal nutrient transport within the body
- Helps fight symptoms of calcium deficiency
- Promotes overall health
These are the highlights, but the list goes on. Its also important to note that taking top calcium supplements can help you avoid low calcium symptoms, which can be severe at times.
Calcium deficiency, otherwise known as hypocalcemia, is a common issue affecting hundreds of thousands of people every year. It often goes unnoticed, and over time it can get worse if nothing is changed.
Low calcium symptoms can be hard to spot at first. Early-stage deficiencies may not immediately cause any noticeable issues, but over the years, a deficiency can begin causing symptoms like memory loss, muscle spasms, numbness and tingling, depression, and even hallucinations.
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Are There Any Risks From Taking Calcium And Vitamin D
It is possible to get too much calcium and vitamin D. Older women who take calcium supplements need to be careful that they do not take too much.
The amount of calcium and vitamin D you get every day from all sourcesincluding food, sunshine, and supplementsshould not be more than the amount shown by age in the table below for “upper level intake.” Upper level intake does not mean that most people need this amount or should try to get it. It means this is the maximum amount of calcium or vitamin D that is safe to take.
|
2,000 |
4,000 |
If you get too much calcium, you may get kidney stones, and if you get too much vitamin D, your kidneys and tissues may be damaged.footnote 1 Too much calcium can cause constipation. Too much vitamin D can cause hypercalcemia which could lead to nausea and vomiting, constipation, and weakness.
Getting too much vitamin D increases the amount of calcium in your blood. If this happens, you can become confused and have an irregular heart rhythm.
Calcium and vitamin D may interact with other medicines. A drug interaction happens when a medicine you take changes how another medicine works. One medicine may make another one less effective, or the combination of the medicines may cause a side effect you don’t expect. Some drug interactions are dangerous.
Advice For Adults And Children Over 4 Years Old
During the autumn and winter, you need to get vitamin D from your diet because the sun is not strong enough for the body to make vitamin D.
But since it’s difficult for people to get enough vitamin D from food alone, everyone should consider taking a daily supplement containing 10 micrograms of vitamin D during the autumn and winter.
Between late March/early April to the end of September, most people can make all the vitamin D they need through sunlight on their skin and from a balanced diet.
You may choose not to take a vitamin D supplement during these months.
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Vitamin D And Your Health
Vitamin D, nicknamed the sunshine vitamin because your body produces it after sun exposure, has long been known to help build strong bones by increasing the body’s absorption of calcium and phosphorous. But beginning in 2000, research into vitamin D’s role in other health conditions began to expand rapidly.
While there is strong support for vitamin D’s role in bone health, the evidence that it prevents other health conditions is not yet conclusive, says Dr. Manson. “Research on vitamin D and calcium supplementation has been mixed and, especially when it comes to randomized clinical trials, has been generally disappointing to date,” she says.
Dr. Manson was a principal investigator of the recently published Vitamin D and Omega-3 Trial , a large study . The study found that those taking a vitamin D supplement did not lower rates of heart attack, stroke, or cancer. However, among people who later developed cancer, those who took vitamin D supplements for at least two years had a 25% lower chance of dying from their cancer compared with those who received a placebo.
Swanson Calcium Citrate And Vitamin D
The calcium and vitamin D offering from Swanson Health Products is another one for the simplistic camp. Each tablet contains 310 mg of calcium and 200 IU of vitamin D. The only other ingredients are vegetable-based binders and stabilizers.
If you are looking for zinc or magnesium alongside your calcium and vitamin D, youre out of luck, but the good news is that Swansons calcium supplement sources all of its calcium from calcium citrate, which is a more readily-absorbed form of calcium than calcium carbonate, which is used in some other supplements.
It scores well on purity, too: lab testing found that the actual calcium content was only 13% higher than stated on the label, and the vitamin D content was 7.5% lower.
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Negative Effects Of Vitamin D Supplementation
Like many other vitamins, excess intake of vitamin D can pose negative health effects.
According to the University of Maryland Medical Center, side effects can include poor appetite, weight loss, tiredness, sore eyes, vomiting, diarrhea and muscle problems.
If you have extremely high levels of vitamin D, you could get a condition called hypercalcemia, which means too much calcium in your blood, added Cebulla.
This condition makes you feel nauseous, confused and tired. If you get medical attention and lower your vitamin D intake and lower your calcium levels, there are no long lasting effects.
The University of Maryland Medical Center states that it is hard to get too much vitamin D from sunlight and food sources, therefore excess vitamin D intake is generally a result of taking too many supplements.
However, it is difficult to say how much is too much because most organizations recommend different maximum intakes of vitamin D.
For example, the Food and Nutrition Board recommend that 4,000 IU is the maximum amount of vitamin D that should be taken each day, while the Vitamin D Council recommend 10,000 IU as the maximum.
However, the Vitamin D Council note:
While these amounts seem like a lot, keep in mind that your body can produce 10,000 to 25,000 IUs of vitamin D after a little bit of full body sun exposure. Vitamin D toxicity, where vitamin D can be harmful, usually happens if you take 40,000 IU a day for a couple of months or longer.
What Minerals Nutrients And Vitamins Should I Take For Bone Health
Building and maintaining strong bones is important regardless of your age. Lifelong bone health and strength demands a complex mix of minerals, nutrients, vitamins, and lifestyle habits.7
The following minerals, nutrients, and vitamins play key roles in bone health:2
Vitamin D3
Vitamin D is well-studied for its positive impact on bone health. This essential fat-soluble vitamin helps your body absorb calcium. If you have an adequate intake of calcium, but are low in vitamin D, your body cannot process and absorb the calcium it needs.8
The primary source of vitamin D is through sun exposure and through vitamin D-fortified foods. However, it is difficult to absorb enough of this vitamin through diet and sun exposure. As a result, many people are insufficient in Vitamin D and need to supplement with up to 2,000 IU of vitamin D daily to meet recommended levels.7
Magnesium
Magnesium works with other bone-building nutrients in the body. It is essential for supporting bone mineral density, an important measurement for bone health. Magnesium may help with bone health because it supports vitamin D activity, which helps enable calcium absorption9. At the same time, supplementation supports bone mineral density.10 11
Good sources of magnesium include:12
- Green leafy vegetables, nuts, seeds, and whole grains.13
- Foods containing dietary fiber such as legumes.13
- Fortified foods including cereal.13
- Dark chocolate, avocados, tofu, and bananas.13
Zinc
Good sources of zinc include:17 18
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What Are The Side Effects Of Calcium And Vitamin D Combination
Get emergency medical help if you have signs of an allergic reaction: hives difficult breathing swelling of your face, lips, tongue, or throat.
- nausea, vomiting, constipation
- muscle weakness, bone pain or
- confusion, lack of energy, or feeling tired.
Common side effects may include:
- an irregular heartbeat
- dry mouth, or a metallic taste in your mouth or
- muscle or bone pain.
This is not a complete list of side effects and others may occur. Call your doctor for medical advice about side effects. You may report side effects to FDA at 1-800-FDA-1088.
Thorne Research Basic Bone Nutrients
This product contains several nutrients that work together to support bone health, including:
- calcium
, there is evidence to suggest that taking vitamin K and D together is more effective than taking vitamin D alone. Additionally, vitamin D helps the body absorb more calcium.
The manufacturers suggest taking one to four capsules daily or however many a healthcare provider recommends.
It is important to note that this product does not provide specific dosage recommendations, since calcium needs vary significantly from person to person.
Therefore, it may be best to talk to a healthcare provider to find out how many capsules are necessary to take per day. Each capsule contains 200 mg of calcium in the form of dicalcium malate.
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Vitamins For Bone Health: Learn Why Your Bones Need More Than Calcium
Learn which vitamins support bone health and why calcium alone isnt enough for strong bones
Bone density changes are part of aging. The good news is, there are specific minerals, nutrients, and vitamins for bone health. The right combination of nutrients, weight-bearing exercises, and lifestyle factors may help you maintain bone mass as you age.1
In this blog we dig into bone health and the nutrients required to support strong bones. And yes, calcium is important for bone health, but it takes more than one nutrient to grow and maintain strong bones.2
In fact, growing and maintaining strong bones demands a constant and adequate source of minerals, nutrients, and vitamins for bones including:2
- Calcium, protein, magnesium, phosphorus, vitamin D, potassium, manganese, copper, iron, zinc, vitamin K, and vitamin C.2
Keep reading to learn about the essential minerals, nutrients, and vitamins for bone health.
Before making changes to your diet, nutrition, and exercise routine, consult your healthcare practitioner. Always discuss any vitamin and mineral supplements you are taking or plan to take, since these may interact differently with medications and health conditions.
As always, feel free to contact us with your questions about our vitamins, minerals, supplements, and other products.
Solgar Calcium Magnesium With Vitamin D3
The calcium/magnesium supplement by Solgar is a minimalist-style supplement, even down to the packaging.
A simple amber bottle and brown label identifies the product, which consists of small tablets offering 200 mg of calcium each, alongside 100 mg of magnesium and 80 mg of vitamin D.
Youd need to take five tablets per day to reach 1000 mg of calciumthe Food and Drug Administrations recommended daily intake.
In terms of its reported versus actual content, Solgar has some discrepancies. Analytical testing found that the actual calcium content is 25% higher than reported, and its vitamin D content is 20% higher.
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Naturelo Bone Strength Plant
This product is also made from plant-based nutrients and whole food nutrients in order to offer consumers a healthy bone support. Among these we can name Calcium and Magnesium from Marine Algae, Vitamin D3 from Lichen, but also Vitamin C from Organic Acerola Cherries, all working for improving your bone problems.
Some users have even reported that after using this product, the bone density results showed that not only has that improved but, in some cases, the diagnosis even was upgraded from osteoporosis to osteopenia, which is indeed quite exciting to hear, as it does give hope to a lot of people who need to hear similar news.
Also important is the fact that the product doesnt come with GMOs, gluten, soy, dairy, eggs, yeast, nuts, caffeine, nor with coloring, preservatives, or flavoring, which makes it a stand-out option for better health and also, obviously, for vegans and vegetarians.
Pros
The product includes several important plant-based and whole food nutrients that are required for better bone health, such as Calcium and Magnesium from Marine Algae, Vitamin D3 from Lichen, but also Vitamin C from Organic Acerola Cherries.
There are cases of users who reported having their bone density recover to the point where their diagnosis was changed to a less problematic diagnosis.
It is a product that can be used by vegans and vegeterians, since it doesnt have GMOs, gluten, dairy, eggs, nuts, yeast, soy, etc.
Cons
Garden Of Life Mykind Plant Calcium
If you wish to get an option that is 100% plant-based and perfect for people who follow a vegan lifestyle, the Garden of Life alternative is a great choice. The calcium and magnesium blend includes vitamin D3 from lichen and vitamin K2 to support your bone health and reduce the risks of osteoporosis.
The supplement is easily digestible since it is made from real food, with mineral and vitamins that originate from over 20 distinct fruits and vegetables. The tablets are small and shaped to be easy to swallow with just a little sip of water. It is one of the few options on the market that is USDA Organic certified, Non-GMO Verified, and that does not include synthetic binders or fillers.
Whats more, the formula is entirely gluten-free and does not utilize any common allergens. Each of the 180 tablets contains 800 mg of calcium which originates from organic algae.
Pros
This product really aims to make its name proud since it is 100% plant-based and therefore perfect for people who choose to follow a vegan lifestyle.
The standard calcium and magnesium blend also includes vitamin D3 from lichen as well as vitamin K2, both of which support overall bone health and also reduce the risks associated with osteoporosis.
Another bonus is that this supplement is easily digestible since it is made from real, natural food with minerals and vitamins that come from over 20 distinct fruits and vegetables.
Cons
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