Inside your body, vitamin D plays several important roles in the regulation of calcium levels. The vitamin improves the absorption of dietary calcium in your intestines and promotes the reabsorption of calcium filtered by the kidneys. When your plasma levels of calcium drop, vitamin D recruits calcium from your bones to boost levels back to normal.
Vitamin Amounts
The amount of vitamin D that your body needs depends on your age. Children over 1 year of age and adults under 70 years of age need 600 IU of vitamin D daily. This is equivalent to 15 mcg. With age, your body metabolizes vitamin D less efficiently. Adults age 71 and older should receive 800 IU or 20 mcg daily. An adequate intake of 400 IU or 10 mcg has been set for infants up to 12 months old. You don't need to take vitamin D at the same time as calcium to receive the benefits of improved absorption.
Vitamin D Sources
Your body can produce vitamin D when your skin is exposed to the ultraviolet wavelengths that are part of natural sunlight. In addition, you can obtain vitamin D from fish, eggs and fortified milk, juice or cereals. Supplements may be a good choice for people who do not receive adequate vitamin D from diet or sun exposure. If you live in northern latitudes you may not receive sufficient sunlight in the winter to meet your vitamin D needs.
Tips
Calcium carbonate and calcium citrate are the two major forms of calcium supplements. Some supplements also contain vitamin D, often in the form of vitamin D-3, or cholecalciferol. Calcium supplements are absorbed more effectively if the dose is less than 600 mg at a time. For example, if you are taking 1,200 mg of supplemental calcium, you should take 600 mg in the morning and 600 mg in the evening. Calcium citrate supplements are better absorbed by people with low stomach acid.
Food Interactions
You can improve the absorption of calcium from calcium carbonate supplements by taking the pill with food. Alcohol inhibits the absorption of calcium and blocks the production of vitamin D in the liver. A high-salt diet increases excretion of calcium from the body. Eating potassium-rich foods can balance salt levels and help your body retain calcium.
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