Calcium and vitamin D are often combined because vitamin D aids in the absorption of calcium and helps your body use the mineral more efficiently. A high-quality supplement should not have too many ingredients other than vitamin D-3 -- the active form of vitamin D and calcium citrate -- the citrate salt of calcium, which is easily digested, even for people with low levels of stomach acid. Always talk to your doctor before adding any supplements to your diet.
Calcium
The most common mineral in your body is calcium, the major structural element of your teeth and bones. Although 99 percent of the calcium in your body is in your skeletal structure, there is a small percentage needed in your blood and the fluids that surround your cells to regulate physiological functioning. If you don't have the calcium you need in your blood, your body will break down bone and remove the mineral from your skeleton and move it into your bloodstream. Adequate calcium intake is essential, or you risk lower bone density and osteoporosis. Most adults need between 1,000 and 1,500 milligrams of calcium daily. Older women and those who are pregnant or lactating need about 1,200 milligrams and postmenopausal women need up to 1,500 milligrams of calcium every day.
Vitamin D
Vitamin D is a fat-soluble vitamin, meaning your body stores it. It not only aids in the absorption of calcium, but it helps strengthen bones and supports your immune system. There are two forms of vitamin D: D-2, or ergocalciferol, and D-3, or cholecalciferol. Of these, D-3 is better for raising vitamin D levels. Your body makes vitamin D when your skin is exposed to sunlight, although many foods, especially calcium-rich dairy foods, are fortified with vitamin D. When choosing a supplement, look for one that contains D-3.
Supplement Ingredients
A calcium and vitamin D supplement should contain three or four ingredients -- calcium, D3 and a binder, such as gelatin or vegetable stearate. Avoid supplements that contain added sugars, sodium or food coloring -- these are unnecessary. Typically, you take this supplement once daily, but only if the dose contains less than 500 milligrams of calcium. Calcium supplements are best absorbed when taken in doses of 500 mg of calcium or less. If your supplement contains more calcium, divide the dose and take it throughout the day. Your supplement will contain calcium citrate or calcium carbonate, which is a less expensive form of calcium, but just as effective, notes the University of Michigan. Calcium carbonate is best absorbed with meals, while you can take calcium citrate any time. Additionally, chewable tablets may absorb better than pills you swallow whole. Make sure your supplement specifically lists cholecalciferol in the ingredients.
Warnings
Speak to your doctor before taking a calcium and vitamin D supplement, especially if you have a history of heart disease, circulation problems or impaired kidney function with past or present kidney stones. Supplements, particularly calcium, can interact with other medications including tetracycline antibiotics and over-the-counter antacids. Side effects can include a metallic taste or dryness in your mouth, irregular heartbeat, vomiting, nausea, headache, constipation or drowsiness.
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