Most people can get the vitamins and minerals they need by following a healthy diet. But if you are at risk for certain nutrient deficiencies, your doctor may advise you to take a multivitamin, as well as additional supplements, like calcium pills. However, too much calcium can cause unwanted and potentially harmful side effects. Since many multivitamins contain calcium, it is important to discuss proper dosing with your physician.
Who Needs Multivitamins?
Multivitamins are supplements that contain many of the vitamins and minerals essential for your health. If you follow a healthy, balanced diet, you will not necessarily need to take a multivitamin. In fact, these supplements can actually do more harm than good in certain cases. For example, smokers who take supplemental beta-carotene, a form of vitamin A, may have an increased risk of developing lung cancer. But under certain conditions, like chronic illness or pregnancy, you may not be able to meet your nutritional needs through diet, making multivitamins necessary. Your doctor can help you determine if these supplements are right for you.
RDA and Upper Limits of Calcium
The recommended dietary allowances or RDAs for vitamins and minerals will vary according to the nutrient, as well as your age and gender. For men, the RDA for calcium is 1,000 mg until you turn 70, and then it becomes 1,200 mg, according to the Mayo Clinic. For women, the RDA for calcium is 1,000 mg until age 50, when it becomes 1,200 mg. If you cannot meet these requirements through diet and your multivitamin does not contain sufficient amounts, your doctor may prescribe an additional calcium supplement. However, your total intake of calcium should not exceed 2,500 mg a day, which is the tolerable upper limit set by the Institute of Medicine.
Dangers of Too Much Calcium
Calcium is imperative for your bone strength, as well as the functions of your heart and nerves. However, consuming high doses can result in vomiting, a loss of appetite, nausea, confusion, kidney toxicity, increased urination and a disrupted heartbeat. Exceeding the tolerable upper limit of calcium can also increase your chances of developing prostate cancer, kidney stones, constipation and a dangerous buildup of the mineral in your blood vessels. Since calcium also interferes with your body's ability to absorb iron and zinc, consuming too much of it may lead to deficiencies in these minerals.
Diet and Additional Considerations
If you are able, the best way to get the calcium and other nutrients you need is by following a healthy diet. Good food sources of calcium include low-fat dairy, dark green vegetables and juices that have been fortified with the mineral. A balanced diet includes a variety of whole grains, dairy, produce and lean protein, and your doctor can help you design meals that give you all the nutrients you need, as well as determine if you require supplements.
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