Women need adequate amounts of calcium and vitamin D to ensure proper bone health. While calcium naturally occurs in many foods, vitamin D does not. If you find it difficult to meet your recommended requirements of vitamin D and calcium through diet alone, you may benefit from supplementation. While the specific amount you should take varies depending upon your individual circumstances, some general recommendations may give you an idea of an amount that would be appropriate. Always ask your doctor for specific recommendations before taking calcium and vitamin D supplements.
Recommended Dietary Allowance
The Institute of Medicine publishes the recommended daily intakes for all vitamins and minerals, including calcium and vitamin D. Due to demand, the organization reviewed the recommended daily intake amounts for calcium and vitamin D in November 2010. After studying over 1,000 reports and scientific testimonies, the organization decided to alter the recommended dietary allowances for both of these items. The RDA for vitamin D for most adult women was significantly increased from 200 IU a day to 600 IU a day. Women 70 years old and older have a recommended dietary allowance of 800 IU a day. The RDA for calcium was modified for infants, children and the elderly, but remained unchanged for most adult women. The RDA for calcium is 1,000 mg a day for women between 19 and 50 years of age, and 1,200 mg a day for women 51 years old and older.
Upper Intake Levels
While you should aim to get at least the amount of vitamin D and calcium recommended by the IOM, you should also take care not to consume too much. The IOM publishes a tolerable upper intake level, which is the maximum amount you can take of a vitamin or mineral without experiencing potentially harmful side effects. The upper intake level for calcium is 2,500 mg a day for women who are between the ages of 19 and 50, and 2,000 mg a day for women who are 51 years old or older. The upper intake level for vitamin D is 4,000 IU a day for all women. Monitor your calcium and vitamin D intake, both the amount you consume through food as well as supplements, to avoid accidentally consuming more than these upper intake levels.
Special Circumstances
While women who are pregnant or lactating often have a different recommended dietary allowances than other women, this is not the case when it comes to vitamin D and calcium. The recommended dietary allowance and upper level intake is the same, regardless of pregnancy or lactation, according to the National Institutes of Health. Your doctor may recommend a different amount of calcium or vitamin D based on your current medical condition, however. Always defer to your doctor's advice when determining how much vitamin D and calcium to take.
Warning
Vitamin D and calcium supplements can react negatively with some prescription medications and herbal supplements. Always report all of the medications and supplements you are taking to a doctor or pharmacist before you begin to take vitamin D or calcium supplements. Additionally, call a doctor if you experience any unusual or bothersome physical reactions after taking one of these supplements.
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