How Do You Get Vitamin D And Calcium
Your body makes Vitamin D when your skin is exposed to sun, but several factors limit its creation:
Living anywhere in the country above latitude 33 degrees
Wearing sunscreen to protect against melanoma
Having naturally dark skin
Aging, which changes absorption ability
The amount of sun you would need to achieve normal blood vitamin D levels is probably more than is safe for your skin, so most people may need supplements to achieve a normal vitamin D level.
Either form of vitamin D benefits the body, but very few foods naturally contain the nutrient or are fortified with it. Thats why doctors recommend supplements to make up the difference. Foods containing vitamin D include:
Cod liver oil: 400-1,000 IU per teaspoon
Wild caught salmon: 600-1,000 IU per 3.5 oz
Farmed salmon: 100-250 IU per 3.5 oz
Canned salmon: 300-600 IU per 3.5 oz
Canned sardines: 300 IU per 3.5 oz
Canned mackerel: 250 IU per 3.5 oz
Canned tuna: 236 IU per 3.5 oz
Fresh shitake mushrooms: 100 IU per 3.5 oz
Sundried shitake mushrooms: 1,600 IU per 3.5 oz
Egg yolk: 20 IU per yolk
Milk, orange juice, infant formula, yogurt, margarine, butter, cheese and breakfast cereals are often fortified with vitamin D.
Calcium is found in:
Kirkland Signature Calcium Citrate Magnesium And Zinc
Kirklands calcium offering might be the most cost-effective calcium supplement on the market. Its formulation employs calcium citrate to deliver the promised calcium, as well as magnesium oxide and zinc oxide for the other three minerals included in the tablets.
Each tablet provides 250 mg of calcium, 40 mg of magnesium, and 5 mg of zinc.
Not only that, it can hold its own in the analytical lab, too. The analytically determined calcium content is exactly 250 mg per tablet, though its vitamin D content is actually about 30% higher than the claimed value. This is not a concern, as vitamin D can be taken in much higher doses without any ill effects.
Two Keys To Strong Bones: Calcium And Vitamin D
Although bone-weakening osteoporosis is quite common among older people, it isn’t an inevitable part of aging. There’s a lot you can do to shield your bones from this disease.
The best insurance against osteoporosis is building the highest bone density possible by your 30s and minimizing bone loss after that. But if you you’re already in midlife or beyond, there is still much you can do to preserve the bone you have and perhaps even to replace lost bone. Daily weight-bearing exercise, like walking, is the best medicine. Getting enough calcium and vitamin D are two other critical strategies for keeping bones strong.
Calcium is an important nutrient for building bone and slowing the pace of bone loss. But it’s not a single magic bullet, and some scientists suggest that too much calcium or dairy products may be unhealthy. Keep in mind that in addition to calcium, there are other nutrients and foods that help keep your bones strong most importantly vitamin D, but also vitamin K.
How much calcium? The recommended daily intake for calcium is 1,000 milligrams a day for adults up through age 50 and 1,200 mg a day for people ages 51 and older, when bone loss accelerates. With age, the intestines absorb less calcium from the diet, and the kidneys seem to be less efficient at conserving calcium. As a result, your body can steal calcium from bone for a variety of important metabolic functions.
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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!
Whats The Best Calcium Supplement For You
Calcium citrate, calcium with vitamin K or oyster shell? Drugstore shelves offer a variety of calcium supplements for strong bones, plus added nutrients like vitamins D, K and magnesium. What do you really need? Heres how to choose the best calcium supplement for you…In a perfect world, wed get all the nutrients to build strong bones from foods like dairy products, leafy greens and fatty fish. But most women get only 50% of the calcium and 40% or less of the bone-building vitamin D they need each day , according to the National Institutes of Health . Does that mean most of us should take supplements?For busy women, supplements offer an easy way to maintain bone health, says Pauline Camacho, M.D., associate professor of medicine at Loyola University Osteoporosis and Metabolic Bone Disease Center in Illinois. According to the Institute of Medicine, to build strong bones, women under age 51 need 1,000 milligrams of calcium a day and 600 IUs of vitamin D. If over 51, they need 1,200 mg of calcium. They also need 320 mg of magnesium and 90 micrograms of vitamin K . But not all supplements are created equal. Some arent absorbed by the body easily, cause stomach upset, can contain dangerous heavy metals or cant be taken with certain foods or medications.Always check with your doctor before starting a supplement regimen and to determine the right dosage for you. Also, ask for a blood test to determine how much vitamin D youll also need.
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People At Risk Of Vitamin D Deficiency
Some people will not make enough vitamin D from sunlight because they have very little or no sunshine exposure.
The Department of Health and Social Care recommends that adults and children over 4 take a daily supplement containing 10 micrograms of vitamin D throughout the year if they:
- are not often outdoors for example, if theyre frail or housebound
- are in an institution like a care home
- usually wear clothes that cover up most of their skin when outdoors
If you have dark skin for example you have an African, African-Caribbean or south Asian background you may also not make enough vitamin D from sunlight.
You should consider taking a daily supplement containing 10 micrograms of vitamin D throughout the year.
Q3 Which Other Supplements Should Not Be Taken With Calcium Capsules
Although we know the benefits of using calcium, magnesium, and zinc simultaneously, we can say that taking other magnesium, zinc supplements with this one can lead to some side effects. When using the best calcium supplements, we recommend you not to use any other calcium supplements simultaneously. In that way, you will avoid stomach difficulties, nausea, and other not-that-harsh effects on your organism.
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Best On A Budget: Kirkland Signature Calcium + Vitamin D3
Costco’s brand Kirkland is your best deal for a basic calcium plus vitamin D3 supplement. There is a lot going for this supplement. It contains calcium carbonate, and the dosage is close to perfect for best absorption. It also contains vitamin D3 to help your body hold onto it.
Kirkland’s calcium supplement is USP-verified, which means it contains what it says on the label and breaks down appropriately in your body. It is also gluten-free, and Costco offers a money-back guarantee if you’re not happy with it for any reason.
âBuy it:â Costco âPrice:â $12.99 for 500 tablets
Factors To Consider While Choosing The Best Calcium Products
Before you even think of using the best calcium supplements, you must be aware of several factors. One of the most significant things to look after calcium supplements is the purity of the product. We advise you always to choose a supplement that is under the certification of USP. In that way, you will know that a particular calcium pill does not contain levels of lead and other toxic ingredients.
The best supplements we have recommended to you are 100% safe and pure with a high level of absorbability. The calcium supplements must be absorbable so that you cant have stomach issues. But in case you choose other calcium supplements, you can always check this feature by putting them into a small amount of water for 30 minutes. If these calcium supplements are not dissolved at this time, they will probably not dissolve in your stomach either.
These calcium capsules are highly effective for your overall health but can still cause some effects if misused. We dont recommend using these supplements in larger amount than advised. If your body doesnt tolerate these calcium supplements, we advise you to see a professional and start with another form of using this effective mineral.
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Best Tasting: Viactiv Calcium + Vitamin D3
It’s hard to believe you can get your daily calcium and chocolate craving out of the way in one bite, but with Viactiv, it’s possible.
Viactiv was tested by Consumer Lab in 2017 and passed its rigorous standards. It provides just over what you can absorb at one time, 650 mg. You can have up to two per day, but if you’re getting calcium from food sources too, you can stick with one.
This calcium is in the form of calcium carbonate, so it’s best to still eat this chew with a meal or snack. This supplement also contains vitamin K, which emerging research suggests may play a role in the maintenance of healthy bones, according to the NIH.
âBuy it:â âPrice:â $9.66 for 100 chews
Q1 Is It Safe To Take Calcium Supplements Every Day
Yes, its completely safe to take these effective pills every day. What we do recommend to you is to adhere to the predicted dosage of every package of these products. A crucial thing also to know is that using these calcium pills is entirely safe and required to have a good and effective diet in the future.
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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.
What You Should Know About Taking Calcium To Boost Your Nutrients
Experts agree that the ideal way to get the nutrients you need to stay healthy is from food. But when it comes to taking calcium, some people may not find it practical or possible to meet the recommended daily intake from diet alone. For adults, the RDI is 1,000 milligrams daily, which rises to 1,200 mg per day for women over age 50 and men over age 70.
If your doctor advises you to take a calcium supplement, how do you choose among the dizzying array of available choices, which include pills, chewable tablets, flavored chews, and liquids? The following information may help you decide.
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What Form Of Calcium
The calcium in supplements is found in combination with another substance, typically carbonate or citrate. Each has benefits and downsides. Calcium carbonate supplements tends to be the best value, because they contain the highest amount of elemental calcium . Because calcium carbonate requires stomach acid for absorption, it’s best to take this product with food. Most people tolerate calcium carbonate well, but some people complain of mild constipation or feeling bloated. Some well-known calcium carbonate products include Caltrate, Viactiv Calcium Chews, Os-Cal, and Tums.
Calcium citrate supplements are absorbed more easily than calcium carbonate. They can be taken on an empty stomach and are more readily absorbed by people who take acid-reducing heartburn medications. But because calcium citrate is only 21% calcium, you may need to take more tablets to get your daily requirement. Calcium citrate products include Citracal and GNC Calcimate Plus 800.
Recommended Daily Intakes Of Calcium And Vitamin D
Getting enough calcium in your diet helps prevent osteoporosis. Calcium is measured in milligrams that you need per day.
- If youre between the ages of 19 and 50, you need 1,000 mg of calcium every day.
- If youre female and are age 51 or older, you need 1,200 mg of calcium every day.
- If youre male and are between the ages of 51 and 70, you need 1,000 mg of calcium every day.
- If youre male and are age 70 or older, you need 1,200 mg of calcium every day.
Vitamin D is measured in international units that you need per day.
- If youre between the ages of 19 and 70, you need 600 IU of vitamin D every day.
- If youre over 70 years of age, you need at least 800 IU of vitamin D every day.
If you have osteoporosis, you might need more calcium, vitamin D, or both. Talk with your doctor or clinical dietitian nutritionist about how much you need per day. Dont take more than your daily recommended amount of calcium. Taking too much can be harmful to your health.
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Who Should Buy Calcium
Calcium supplements are primarily useful for people looking to retain or improve their bone mass, as well as prevent fractures related to low bone density.
People who will benefit from a calcium supplement can be placed into one of three categories. The first is older adults who already know they have low bone density. For them, supplemental calcium is a scientifically validated way to slow the rate of bone loss and decrease the risk of fracture.
The next category of people who can benefit from a calcium supplement are middle-aged adults who want to ensure they maintain their already-strong bone density. For these users, combining calcium supplementation with regular exercise is a good way to maintain strong bones throughout adulthood.
Finally, female teenagers can take advantage of the effects of calcium to actually build up substantial amounts of bone density.
Partially due to the hormonal changes that happen during puberty, girls who do not have sufficient calcium intake will not increase their bone density as much during puberty, and the gap between calcium-deficient and calcium-sufficient girls in terms of bone density lasts for the rest of their lives.
The Confusing Research On Calcium Supplements
Although we know that calcium plays a vital role in the body and that consuming enough calcium from foods is very important, the research on calcium supplements is less clear. Many supplement companies still make claims about how their product might benefit you, and these promises are not necessarily backed by quality research. Lets look into a few areas where calcium supplementation may or may not be beneficial.
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Are There Clinical Studies That Show Its Efficacy And Safety
Theres one study that shows postmenopausal women over the age of 50 who took Os-cal reduced their risk of hip fracture by 29%.
Now, that may seem like an impressive number. But there are a few important things to bear in mind
Number one: the participants in this study didnt increase their bone density. The group that took Os-cal had slightly better hip bone density compared to the group that took a placebo, but they still lost bone density while on this product.
So, at best, Os-cal may slow annual bone loss, but it wont increase bone density.
Number two: the reported 29% reduced risk of hip fracture is based on something called hazard ratio. Now, hazard ratio is a bit like relative risk. But instead of measuring risk over the entire course of a study, hazard ratio measures risk at any given moment.
Heres the thing: measurements like relative risk and hazard ratio may seem impressive. But taken out of context, these percentages can appear more significant than they really are. Thats why absolute risk is a more accurate measurement. Absolute risk simply compares the difference between two sets of data.
Lets take this Os-cal study as an example:
- In the group that took a placebo, there were 199 hip fractures.
- In the group that took Os-cal, there were 175 hip fractures.
Based on this data, absolute risk for hip fracture would be:
- 199 of 18,176 participants = 0.16
- 175 of 18,106 participants = 0.14
How Much Vitamin D And Calcium Do You Need
The Endocrine Society and The Institute of Medicine have suggested recommended daily allowances for vitamin D and calcium, as well as maximum daily consumption amounts that you should not exceed for your safety:
The recommendations come with two precautions:
Some people may need more than the RDA if they are:
Taking anticonvulsant medications, glucocorticoids, antifungals such as ketoconazole or medications for AIDS
Taking too much of either nutrient appears to be harmful, with:
Kidney stones associated with too much calcium from supplements
Very high levels of vitamin D potentially causing kidney and tissue damage
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