Calcium: Vitamin D | Supplementation

Calcium and Vitamin D Frequently Asked Questions

Why do we need calcium and vitamin D, and what's the relationship between them?

We need calcium and vitamin D to strengthen bones. Muscles, nerves, and blood vessels also rely on calcium for proper function. Vitamin D helps the body absorb calcium efficiently.

What are good sources of calcium and vitamin D?

Calcium can be found in food and supplements. Vitamin D is available through food, supplements, and sun exposure. Here are some foods rich in calcium (about 300 mg per serving):

• Milk
• Low-fat milk
• Calcium-fortified soy milk, cereal, or fruit juice

Foods that contain vitamin D include:

• Canned salmon or tuna
• Egg yolk
• Vitamin D-fortified orange juice, soy milk, cereal, yogurt

Do I need supplements?

It's difficult to get enough vitamin D from food alone, so most people require a supplement. However, you should check your vitamin D levels first. Adults generally need 1000-1200 mg of calcium per day. If your diet doesn’t meet this amount, consider a calcium supplement.

How do I choose a calcium or vitamin D supplement?

Choose a calcium product containing either calcium carbonate or calcium citrate. Calcium citrate may be better for older adults or those taking heartburn medications. Check the label to ensure you're getting the recommended amount, as calcium absorption is better when taken in doses of no more than 500 mg at a time. Vitamin D is available as vitamin D2 or D3.

How much calcium do I need?

• Adult women up to age 50 and men up to age 70: 1000 mg per day
• Women over 50 and men over 70: 1200 mg per day

How much vitamin D do I need?

Most experts recommend that adults get 600 IU (15 mcg) to 1000 IU (25 mcg) of vitamin D per day.