Calcium and Vitamin D

Why do I need calcium and vitamin D?

Calcium and vitamin D are needed for strong bones. Nerves, muscles, and blood vessels need calcium to work. Vitamin D helps the body absorb calcium.

What are good sources of calcium and vitamin D?

Calcium is found in foods. Some foods that may contain 300 mg of calcium per serving are (check labels):

Milk
low-fat yogurt
calcium-fortified soy milk, cereal, fruit juice, or breakfast bars
Vitamin D is also found in some foods. Some of the best sources are:

canned salmon or tuna
egg yolk
vitamin D-fortified orange juice, milk, soy milk, cereal, yogurt, or margarine
Calcium and vitamin D supplements are also available.

Do I need a supplement?

It is hard to get enough vitamin D from food. Most people need a vitamin D supplement. Ask if you should have your vitamin D level checked.

People get about 300 mg calcium from nondairy foods daily. If you eat three servings of high-calcium foods, you can get around 1200 mg per day total. You can use a 300 mg calcium supplement in place of a serving of a high-calcium food. But get your calcium from diet when possible.

How do I choose a calcium or vitamin D supplement?

In the U.S., look for a calcium or vitamin D supplement that is USP Verified. In Canada, look for a product with a Natural Product Number (NPN). These products have good quality.

Choose a calcium product with calcium carbonate (e.g., Tums, Caltrate) or calcium citrate (e.g., Citracal). Calcium citrate may be better for patients who don’t absorb calcium well. Examples are older people or those on heartburn medications.
Read the label to check the amount of calcium per tablet. Calcium is best absorbed if not more than 500 mg is taken at a time.
Some calcium products contain other ingredients (e.g., magnesium, vitamin K). These don’t work any better than those with just calcium.
Vitamin D comes as vitamin D2 or vitamin D3. Either can be used.
How much calcium do I need?

Adult women up to 50 years old and men up to age 70: 1000 mg daily from food and supplements.
Women over 50 years old and men over age 70: 1200 mg daily from food and supplements.
How much vitamin D do I need?

Most experts recommend that adults get 800 IU to 2000 IU of vitamin D daily.