Bone and teeth contain around 99 percent of all calcium in the body, but the mineral also helps with nerve, muscle and other body functions. However, not everyone gets enough calcium through food and may require multivitamin supplements. Certain crucial points in your life require the extra doses of daily calcium that a vitamin pill may provide. For example, growing children and aging adults both need calcium boosts to protect their changing bones.
Requirements
The average adult between 19 and 50 years old requires 1,000 mg of calcium per day to maintain strong and healthy teeth and bones, according to the National Institutes of Health Osteoporosis and Related Bone Diseases National Resource Center. Children between 9 and 18 years old need more calcium to support their growing bodies. Women between 51 and 70 years old and all people older than 70 years old need 1,200 mg of calcium to help prevent osteoporosis and the general lowering in bone density as we age. To reach these daily targets, a vitamin supplement containing calcium may be required.
Multivitamins and Calcium
According to Jane Higdon, PhD, from the Linus Pauling Institute, no single multivitamin contains the recommended daily adult calcium dose of between 1,000 and 1,300 mg. This would make the pill rather large and difficult to swallow! Instead, several smaller pills of under 500 mg taken at two or three points during the day help you increase your calcium intake. Eating the pill with food aids in calcium absorption into the body.
Calcium and Vitamin D
Vitamin D increases the uptake of calcium through your small intestines. That means any calcium supplements you take should also contain vitamin D for maximum effect. The body creates some vitamin D from natural sunlight. However, Harvard School of Public Health recommends choosing a daily multivitamin supplement with 1,000 to 2,000 IU of vitamin D. Some tablets contain only 400 IU or less. People with darker skin or those living in areas with poor amounts of sunlight may need more, but always consult your doctor before significantly upping your dose of calcium and vitamin D.
Considerations
Gastrointestinal conditions such as celiac or Crohn's disease reduce calcium absorption through the intestinal walls. In such cases, a doctor may prescribe a higher dose of calcium or an alternative method of delivery. Over-the-counter vitamin pills containing calcium will not suffice. When choosing a supplement vitamin pill, check the package for confirmation that the pill meets USP Standards. This refers to the United States Pharmacopeia organization that measures and reports on standards for over-the-counter medicines and supplements.
References
- National Institutes of Health Osteoperosis and Related Bone Diseases National Resource Center: Calcium and Vitamin D: Important at Every Age
- University of Maryland Medical Center: Calcium
- Harvard School of Public Health: The Nutrition Source Calcium and Milk
- Linus Pauling Institute: What to Look for in a Multivitamin Supplement
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