Although calcium and vitamin D are vital for human health, many people do not get enough of these nutrients through their diet. Adequate amounts of both calcium and vitamin D are important because calcium cannot be absorbed without vitamin D. Not everyone eats diets rich in these nutrients, so many supplements contain both of them in the recommended amounts.
Function
Calcium helps the body to build strong bones. It is also involved in blood clotting and nerve, muscle and heart function. The transmission of some hormones and enzymes also requires calcium, according to the Office of Dietary Supplements. Vitamin D is necessary for bone formation, as well as regulating calcium and phosphate levels.
Recommended Dosage
The recommended calcium intake for infants up to 6 months old is 210mg per day. Infants from 7 to 12 months old should get at least 270mg per day. Children between the ages of 1 and 3 need at least 500mg per day; those between 4 and 8 need at least 800mg per day and those between 9 and 18 need at least 1,300mg per day. Adults from 19 to 50 years old need at least 1,000mg per day, and those older than 51 years old need at least 1,200mg per day, according to the National Institutes of Health.
An adequate intake of vitamin D for everyone from infants to those 50 years of age is 200 IU. Those who are 51 to 70 need at least 400 IU; those 71 and over need at least 600 IU, according to the Office of Dietary Supplements. However, for optimal health benefits, many health professionals, including those in the University of Michigan Health System, recommend a dosage of 800 to 1,000 IU per day, especially for older individuals.
Sources
Calcium is found in many foods, including dairy products, almonds, beans, broccoli, Chinese cabbage, kale, salmon, tofu and fortified products, such as some orange juices and breakfast cereals. Those who don't get enough calcium through their diet can take supplements containing calcium carbonate or calcium citrate, which are equally effective for most people.
Vitamin D can be synthesized by the body if a person gets enough sun exposure. It is found in some types of cheese, egg yolks, fortified milk and cereals, liver, mushrooms and salt-water fish. Those who need more vitamin D should look for Vitamin D3 supplements, as these may be more effective than vitamin D2 supplements, according to the Office of Dietary Supplements.
Considerations
High sodium or high protein intakes could lower calcium absorption, according to the National Institutes of Health.
Vitamin D and calcium can cause toxicity at high levels, so avoid consuming more than the tolerable upper limits -- unless advised to do so by a doctor -- due to vitamin D or calcium deficiencies.
Expert Insight
Meeting the dietary requirements for calcium and vitamin D can help to lower the risk of developing osteoporosis, along with exercising and making lifestyle changes, such as quitting smoking and avoiding drinking alcohol excessively, according to the National Institutes of Health.
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