Guidelines For Taking Calcium & Vitamin D Supplements

Calcium and vitamin D are needed to build and maintain healthy bones and teeth. Calcium is a mineral, and vitamin D is a fat-soluble vitamin. Both calcium and vitamin D are available as dietary supplements you can take to increase your intake of these nutrients. Consult your doctor about the benefits and dangers of taking calcium and vitamin D supplements.

Calcium Supplements

Calcium is a mineral you also need for muscle contraction, nerve conduction and blood clotting. Your body is unable to produce calcium, so you must obtain it from food or supplements. The recommended daily intake for calcium is 1,300 mg per day for children and adolescents 9 to 18 years of age, 1,000 mg per day for adults 19 to 50 years of age, 1,000 mg per day for men ages 51 to 70, 1,200 mg per day for females ages 51 to 70 and all adults over 70 years of age. Calcium citrate is the best absorbed form of calcium supplement, and calcium carbonate is the most common type of calcium supplement sold, but it requires extra stomach acid for digestion.

Vitamin D Supplements

Vitamin D is also needed by your body to absorb calcium, stimulate your immune system and prevent cancer. Vitamin D is not present in many foods. Your body is able to produce vitamin D after your skin is exposed to the ultraviolet rays of the sun. If you do not get enough skin exposure to sunlight, you may need to take a vitamin D supplement. The recommended daily intake for vitamin D is 200 IU per day for infants, children, adolescents, pregnant and breastfeeding females and adults 50 years and under, 400 IU per day for adults between 51 and 70 years of age and 600 IU for adults 70 years and older. Vitamin D is included in single and multivitamin supplements in dosages from 50 to 1,000 IU.

Calcium and Vitamin D Supplements

Physicians often prescribe calcium and vitamin D supplements to reduce your risk of osteoporosis, a condition characterized by weakening of bone tissue and risk of fractures. Research by scientists at Leuven University Center for Metabolic Bone Diseases in Belgium and published in the "Journal of Internal Medicine" in 2006 reports that combined calcium and vitamin D supplementation is essential for managing osteoporosis. The scientists also report criteria for types of individuals who should receive calcium and vitamin D supplements. These individuals include those who have or who are at high risk of calcium and vitamin D deficiencies, particularly older women and men and patients with osteoporosis receiving pharmacological treatment. The scientists found the most effective dosage is 1,000 to 1,200 mg per day of elemental calcium and 800 IU per day of vitamin D. Patient compliance is a key to optimize effectiveness.

Risks

Taking excess calcium or vitamin D can be dangerous. Excess calcium can cause constipation and kidney stones. Excess vitamin D can cause liver and kidney toxicity. Consult your doctor about any potential interactions between supplements and medications.