What is the recommended daily amount of calcium and vitamin D? Who may not get enough calcium and vitamin D? How can you get more calcium and vitamin D? Are there any risks from taking calcium and vitamin D?

The Importance of Calcium and Vitamin D

Your body needs vitamin D to effectively absorb calcium, which is crucial for maintaining healthy bones and muscles, including your heart. Individuals who do not get enough calcium and vitamin D throughout their lives are at an increased risk of developing thin and brittle bones (osteoporosis) later in life. Thin and brittle bones can easily break, leading to serious injuries. Adequate calcium and vitamin D intake, especially during childhood and adulthood, helps keep your bones strong and protects against potential fractures as you age.

Vitamin D also plays a vital role in helping your muscles absorb calcium and function properly. If your muscles do not receive enough calcium, they may experience cramps, pain, or weakness. Chronic muscle aches and pains can result from a lack of vitamin D. Children who do not get enough vitamin D may not grow as much as their peers and could develop a rare condition called rickets, which weakens the bones.

Recommended Calcium and Vitamin D Intake

The recommended daily intake of calcium and vitamin D varies based on age, as shown in the table below:

Recommended Calcium and Vitamin D by Age

• 1-3 years: 700 mg calcium, 600 IU vitamin D
• 4-8 years: 1,000 mg calcium, 600 IU vitamin D
• 9-18 years: 1,300 mg calcium, 600 IU vitamin D
• 19-50 years: 1,000 mg calcium, 600 IU vitamin D
• Males 51-70 years: 1,000 mg calcium, 600 IU vitamin D
• Females 51-70 years: 1,200 mg calcium, 600 IU vitamin D
• 71 and older: 1,200 mg calcium, 800 IU vitamin D

It’s important to note that women who are pregnant or breastfeeding require the same amount of calcium and vitamin D as other women of the same age.

Who May Need More Calcium and Vitamin D?

Most people are able to get enough calcium, but some individuals may not get sufficient vitamin D. Many foods are fortified with calcium and vitamin D, and the body can also produce vitamin D through exposure to sunlight. However, certain factors can reduce the amount of vitamin D the body can produce or absorb:

• Dark skin, such as that of many African Americans
• Older age, especially if over 65
• Digestive problems, such as Crohn’s or celiac disease
• Liver and kidney disease

Between ages 9 and 18, girls in particular may need more calcium from their diet to meet the daily recommended intake. If they cannot obtain sufficient calcium from food sources, a calcium supplement may be necessary.

Increasing Calcium and Vitamin D Intake

There are several ways to increase your calcium and vitamin D intake:

Calcium-Rich Foods

• Dairy products like milk, cheese, and yogurt
• Vegetables such as broccoli, kale, and Chinese cabbage
• Canned sardines and salmon (with soft, edible bones)
• Fortified foods like cereals, juices, soy drinks, and tofu

Vitamin D-Rich Foods

• Fatty fish like salmon, tuna, and mackerel
• Cheese, egg yolks, and beef liver (in smaller amounts)
• Fortified foods such as milk, some cereals, orange juices, yogurts, margarines, and soy drinks

If you are unable to get enough calcium and vitamin D from your diet, supplements may be necessary. Calcium supplements are available as citrate or carbonate, with calcium carbonate being best absorbed when taken with food. Calcium citrate can be absorbed well with or without food. It’s important to spread out calcium supplements throughout the day to reduce stomach upset and improve absorption.

Vitamin D supplements are available in the forms of ergocalciferol (D2) and cholecalciferol (D3).

Risks of Excessive Calcium and Vitamin D

While it’s important to get enough calcium and vitamin D, it is possible to consume too much. Older women who take calcium supplements need to be particularly cautious not to exceed the recommended upper level intake.

The maximum safe daily intake of calcium and vitamin D, known as the upper level intake, varies by age and is shown in the table below:

Upper Level Intake for Calcium and Vitamin D by Age

• 1-3 years: 2,500 mg calcium, 2,500 IU vitamin D
• 4-8 years: 2,500 mg calcium, 3,000 IU vitamin D
• 9-18 years: 3,000 mg calcium, 4,000 IU vitamin D
• 19-50 years: 2,500 mg calcium, 4,000 IU vitamin D
• 51+ years: 2,000 mg calcium, 4,000 IU vitamin D

It’s important to note that the upper level intake does not necessarily mean that most people need or should try to achieve this amount. It simply represents the maximum safe level of calcium and vitamin D that can be consumed daily.

Conclusion

Calcium and vitamin D are essential for maintaining strong bones and healthy muscles, including the heart. Ensuring adequate intake of these nutrients, especially during key life stages, can help prevent the development of conditions like osteoporosis and reduce the risk of serious injuries from bone fractures. By understanding the recommended daily amounts, identifying potential deficiencies, and incorporating calcium and vitamin D-rich foods or supplements into your diet, you can take proactive steps to support your overall health and well-being.

Getting Enough Calcium and Vitamin D

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Topic Overview

Why is it important to get enough calcium and vitamin D?

Your body needs vitamin D to absorb calcium. Calcium keeps your bones and muscles—including your heart—healthy and strong.

People who do not get enough calcium and vitamin D throughout life have an increased chance of having thin and brittle bones (osteoporosis) in their later years. Thin and brittle bones break easily and can lead to serious injuries. This is why it is important for you to get enough calcium and vitamin D as a child and as an adult. It helps keep your bones strong as you get older and protects against possible breaks.

Your body also uses vitamin D to help your muscles absorb calcium and work well. If your muscles don’t get enough calcium, then they can cramp, hurt, or feel weak. You may have long-term (chronic) muscle aches and pains. Getting enough vitamin D helps prevent these problems.

Children who don’t get enough vitamin D may not grow as much as others their age. They also have a chance of getting a rare disease called rickets, which causes weak bones.

What is the recommended daily amount of calcium and vitamin D?

Calcium should always be taken along with vitamin D, because the body needs vitamin D in order to absorb calcium.

Women who are pregnant or breastfeeding need the same amount of calcium and vitamin D as other women their age.

Who may not get enough calcium and vitamin D?

Most people get enough calcium, but some people may not get enough vitamin D. Many foods are fortified with calcium and vitamin D, and your body uses sunshine to make its own vitamin D. From age 9 through 18, girls need more calcium from foods to meet the daily recommended intake. If they cannot get enough calcium from foods, a calcium supplement may be needed.

Blood tests for vitamin D can check your vitamin D level. But there is no standard normal range used by all laboratories. You’re likely getting enough vitamin D if your levels are in the range of 20 to 50 ng/mL.

Things that reduce how much vitamin D your body makes include:

• Dark skin, such as many African Americans have.
• Age, especially if you are older than 65.
• Digestive problems, such as Crohn’s or celiac disease.
• Liver and kidney disease.

How can you get more calcium and vitamin D?

Calcium is in foods such as milk, cheese, and yogurt. Vegetables like broccoli, kale, and Chinese cabbage have calcium. You can get calcium if you eat the soft edible bones in canned sardines and canned salmon. Foods with added (fortified) calcium include some cereals, juices, soy drinks, and tofu. The food label will show how much calcium was added.

Vitamin D is in foods such as salmon, tuna, and mackerel. These are some of the best foods to eat when you are trying to get more vitamin D. Other foods that have vitamin D, but in small amounts, include cheese, egg yolks, and beef liver. You can also get vitamin D from fortified foods such as milk and some cereals, orange juices, yogurts, margarines, and soy drinks.

Some people who do not get enough calcium and vitamin D may need supplements. Calcium supplements are available as citrate or carbonate. Calcium carbonate is best absorbed when it is taken with food. Calcium citrate can be absorbed well with or without food. Spreading calcium out over the course of the day can reduce stomach upset and helps your body absorb the calcium better. Try not to take more than 500 milligrams (mg) of calcium supplement at a time.

Vitamin D supplements are available as ergocalciferol (D2) and cholecalciferol (D3).

Are there any risks from taking calcium and vitamin D?

It is possible to get too much calcium and vitamin D. Older women who take calcium supplements need to be careful that they do not take too much.

The amount of calcium and vitamin D you get every day from all sources—including food, sunshine, and supplements—should not be more than the amount shown by age in the table below for “upper level intake. ” Upper level intake does not mean that most people need this amount or should try to get it. It means this is the maximum amount of calcium or vitamin D that is safe to take.

If you get too much calcium, you may get kidney stones, and if you get too much vitamin D, your kidneys and tissues may be damaged. ^{footnote 3} Too much calcium can cause constipation. Too much vitamin D can cause nausea and vomiting, constipation, and weakness.

Getting too much vitamin D increases the amount of calcium in your blood. If this happens, you can become confused and have an irregular heart rhythm.

Calcium and vitamin D may interact with other medicines. A drug interaction happens when a medicine you take changes how another medicine works. One medicine may make another one less effective, or the combination of the medicines may cause a side effect you don’t expect. Some drug interactions are dangerous.

Before you start taking calcium and/or vitamin D, tell your doctor about all of the medicines you take, including over-the-counter drugs, herbs, and pills. Also tell your doctor about all of your current medical problems.

References

Citations

1. Food and Nutrition Board, Institute of Medicine (2011). Dietary reference intakes (DRIs): Recommended dietary allowances and adequate intakes, elements. Available online: http://iom.edu/Activities/Nutrition/SummaryDRIs/~/media/Files/Activity%20Files/Nutrition/DRIs/New%20Material/2_%20RDA%20and%20AI%20Values_Vitamin%20and%20Elements.pdf.
2. Food and Nutrition Board, Institute of Medicine (2011). Dietary reference intakes (DRIs): Recommended dietary allowances and adequate intakes, vitamins. Available online: http://iom.edu/Activities/Nutrition/SummaryDRIs/~/media/Files/Activity%20Files/Nutrition/DRIs/New%20Material/2_%20RDA%20and%20AI%20Values_Vitamin%20and%20Elements.pdf.
3. Institute of Medicine (2011). Dietary Reference Intakes for Adequacy: Calcium and Vitamin D, pp. 345–402. Washington, DC: National Academies Press. Available online: http://books.nap.edu/openbook.php?record_id=13050.

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  Related Information

How Do Vitamin D and Calcium Work Together?

1. How does vitamin D affect calcium?
2. Do you need vitamin D to absorb calcium?
3. Who is most at risk for a calcium deficiency?
4. Why getting enough vitamin D is so important
5. Who is most at risk for a vitamin D deficiency?
6. What’s the best way to get enough vitamin D and calcium?
7. How much vitamin D and calcium do you need every day? 
8. What kinds of vitamin D and calcium are available?
9. Can you take too much calcium? 
10. Can you take too much vitamin D? 

If you have any medical questions or concerns, please talk to your healthcare provider. The articles on Health Guide are underpinned by peer-reviewed research and information drawn from medical societies and governmental agencies. However, they are not a substitute for professional medical advice, diagnosis, or treatment.

Vitamin D and calcium have a close relationship in your body. Without vitamin D, it’s hard for calcium to do its job to keep your bones healthy. 

It’s important to get enough vitamin D because it works hand-in-hand with calcium to keep your muscles, heart, and hormones working well. If you’re low on calcium, you may need to increase both calcium and vitamin D to improve your health. Read on to learn more about how to get enough of these two essential micronutrients.  

Since vitamin D and calcium work closely together in your body, getting enough of these essential nutrients can affect your bone health, especially in the long-term. 

Vitamin D is essential for getting calcium into your bloodstream, which is why a vitamin D deficiency can lead to a calcium deficiency as well (Ross, 2011). Vitamin D also helps your gut and kidneys absorb calcium. To avoid deficiencies, make sure you eat foods containing vitamin D and calcium. Adults should be getting 1000-1300 mg of calcium daily through their diet, but guzzling milk isn’t a magic bullet (Institute of Medicine, 2011). 

If you have a chronic condition that impacts your ability to absorb nutrients, supplements may be a good option for you. If your healthcare provider prescribes a calcium supplement with vitamin D, it’s usually because these two nutrients work best when paired together. 

Without vitamin D, calcium cannot function properly in your body. A common misconception about bones is that they remain the same throughout your adult life, but this isn’t true. 

Bones are constantly releasing minerals and then rebuilding themselves. Calcium is the key player when it comes to forming the sturdy structure of your bones; without it, they would be soft and wouldn’t be the strong structures you use to move your body every day. It’s important to get enough calcium, but your best bet for bone health is to consider how much vitamin D you’re getting as well.  

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If you’ve been diagnosed with a calcium deficiency, you’re not alone. Low calcium is common, especially in parts of the world where people consume less dairy, such as east Asia (Balk, 2017). 

But even if you consume plenty of calcium through your diet, it’s still possible to be low on calcium. People most at risk for low calcium include (Beto, 2015):  

• Those who are lactose intolerant
• Post-menopausal women
• Women who don’t menstruate
• Female athletes

Women’s hormone levels can affect bone health, too. Women who don’t menstruate, or have stopped menstruating due to menopause have a harder time keeping their calcium levels stable. This is because estrogen helps the body take in calcium and post-menopausal women or women who don’t menstruate have lower levels of estrogen (Sullivan, 2017). 

Female athletes can experience an imbalance between their exercise habits and their nutrition, which can contribute to low calcium as well (Goolsby, 2017). 

When people can’t tolerate dairy, finding good sources of dietary calcium may be more challenging and can lead to calcium deficiencies. Many of the best sources of calcium are dairy products, but fortunately, there are other food options to consider. 

The symptoms of low calcium can be subtle, and you might be deficient for a while before noticing anything unusual. 

As you age, you are at a higher risk for osteoporosis, a condition that affects the strength of the bones and is related to low calcium. As this condition develops, you may notice loss of height or increased weakness. 

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People with osteoporosis often experience falls as well as an increased risk of fractures (Sozen, 2017). Vitamin D deficiencies increase the risk of developing this condition, as well as fractures—often the first sign bones are becoming more fragile. 

A vitamin D deficiency can also cause low calcium since your body can’t use calcium properly without vitamin D (Goyal, 2020). 

We’ve seen why getting enough calcium is important, now let’s talk a look at vitamin D. 

By increasing your body’s ability to hold on to calcium, vitamin D boosts the levels of calcium in your body. But that’s not all vitamin D does. Nicknamed the sunshine vitamin, vitamin S also plays an important role in keeping your skin, immune system, and heart healthy (Khammissa, 2018).  

Besides helping your body absorb calcium, vitamin D appears to have multiple roles in your brain (Bivona, 2019). It helps your brain develop and protects neurons from damage, and there’s even some evidence that supplementing with vitamin D can reduce the risk of dying from cancer (Zhang, 2019). 

Research shows that around two in five Americans don’t get enough vitamin D. Deficiencies are also more common in Black people, as well as those with a history of diabetes, obesity, and cigarette smoking. 

Since dairy milk is often fortified with vitamin D, those who don’t drink it might not be getting enough vitamin D from their diet. Similar to a calcium deficiency, the symptoms of a vitamin D deficiency may not be all that bothersome initially so you might not be able to tell if you have one (Parva, 2018). 

When it comes to vitamin D, where you live matters a lot. Researchers have found that if you live north of an imaginary line running east to west through Louisiana, you’re more likely to have a vitamin D deficiency. In winter, cold temperatures keep people indoors. Add the decreased daily sunlight, and it becomes challenging to absorb enough vitamin D from the sun (Holick, 2011). 

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Here’s a look at what other groups are at risk for developing a vitamin D deficiency (Gani, 2015):

• Elderly people
• Those with a body mass index (BMI) over 30
• People who have had gastric bypass surgery
• Those who live with Crohn’s disease, cystic fibrosis, or liver disease

Many of the signs and symptoms of a vitamin D deficiency is related to bone health. Vitamin D deficiencies can cause both children and adults to develop osteomalacia, which is the softening of bones (Murshed, 2018). When your bones aren’t firm and sturdy, it can put you at risk for pain and fractures. 

The most common symptoms of vitamin D deficiency include bone pain, fatigue, muscle pain, and joint pain (Sizar, 2020). As you can see, the symptoms of vitamin D deficiency and calcium deficiency run parallel to each other since they have such a close working relationship in the body.  

While adults deficient in vitamin D may experience unpleasant symptoms, children who don’t get enough can develop a condition called rickets. Rickets impacts how bones grow, resulting in pain and improper bone growth that can be permanent. Children with this condition are also at a higher risk of fractures (Munns, 2016). 

A blood test can help determine if you don’t have enough vitamin D or calcium in your body (Pils, 2019). If you’re diagnosed with a calcium or vitamin D deficiency, you can increase the levels of your body through diet or supplements, or a combination of both.  

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Technically you can get vitamin D from the sun, but it’s best to get it from your diet for a couple of reasons. First off, the type of light the sun gives off can damage your skin, and increase your risk for skin cancer (Watson, 2016). Plus, many people live in parts of the country where sunlight is in short supply during the winter months, making it an unreliable source of vitamin D. 

If sunlight is in short supply, you can turn to vitamin D-rich foods to get your daily intake. 

Vitamin D is found naturally in fewer foods than other micronutrients but is fortified in dairy products like milk. Recent studies also saw benefits in fortifying bread with vitamin D (Nikooyeh, 2016). Some foods high in vitamin D include (NIH, 2020):

• Cod liver oil
• Trout
• Sockeye salmon
• Mushrooms 
• Fortified milk 

For people who are lactose intolerant, vegan, or vegetarian, mushrooms are a great option for increasing the amount of vitamin D in your diet. And let’s not forget about calcium.  

Calcium is common in many dairy products, some fruits, and soy products. Increase your dietary calcium by eating more of the following foods (NIH, 2020):

• Low-fat yogurt
• Orange juice
• Part-skim mozzarella 
• Sardines
• Cheddar cheese
• Low-fat milk
• Soymilk
• Tofu   

How well your body can absorb vitamin D and calcium is an important piece of the puzzle, too.  

Many factors affect bioavailability, or how easily your body can absorb nutrients from food or supplements. 

Recent surgery, digestive conditions, and issues with your kidneys or liver can make it more challenging to get enough vitamin D or calcium (Pressman, 2017). If you can’t get enough calcium and vitamin D from diet alone, a healthcare provider may recommend you take a supplement. 

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For people without a deficiency, the daily recommended amount of vitamin D ranges from 400 to 1000 IU. This range helps most people maintain sufficient levels in their bodies (Cashman, 2017). 

When it comes to calcium, the average is 1000 to 1300 mg of calcium daily for most (Ross, 2011). The exact amount somebody should take in every day—from diet or using supplements—depends on their age, sex, and overall health. 

If you’re diagnosed with a deficiency, a healthcare provider may recommend higher daily doses of these nutrients until the levels in your body return to normal. If you’re looking into supplements, it’s important to know what form to take.   

Vitamin D comes in two forms: vitamin D2 and vitamin D3. Vitamin D2 is called ergocalciferol and comes from plant sources. Vitamin D3, cholecalciferol, comes from animal sources. While these two forms of vitamin D serve similar purposes in your body, there is some evidence that vitamin D3 may be more effective than vitamin D2 at raising your levels (Tripkovic, 2012). 

Many different forms of calcium are also available over the counter. The two most common supplements are calcium citrate and calcium carbonate. Calcium citrate can be taken with or without food, but calcium carbonate works better when taken with a meal. Calcium carbonate may cause side effects like constipation and bloating. 

Sticking to the recommended daily dosages is important, even when it comes to supplements. Less is often more with calcium supplementation as your body’s ability to absorb calcium decreases with higher doses (Ross, 2011). 

It’s possible to take too much calcium. Studies show that when people take high doses of calcium supplements, it can negatively affect how their heart and blood vessels work. 

However, eating foods high in calcium does not negatively affect the heart and blood vessels (Tankeu, 2017). As it comes with fewer potential side effects, it’s best to get the calcium you need from your diet.  

There are also some side effects to be wary of when taking combination calcium and vitamin D supplements. Research has found taking vitamin D and calcium together may help reduce the risk for bone fractures. However, other studies point out the risks of side effects—like kidney stones, digestive issues, and heart problems—outweigh the benefits of fracture risk reduction (Yao, 2019; Reid, 2015). 

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While rare, it’s also possible to take too much vitamin D. The trick to getting the right amount of vitamin D is balance. If you take too much, the supplement won’t help the way you want it to. Plus, it can cause some unpleasant side effects (Galior, 2018). 

If a healthcare provider prescribed a vitamin D supplement for you, your best bet is to take the dosage prescribed. It’s also important to eat vitamin D-rich foods—getting nutrients like these from the food you eat is always the best way.   

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24. Tripkovic, L., Lambert, H., Hart, K., Smith, C. P., Bucca, G., Penson, S. et al. (2012). Comparison of vitamin D2 and vitamin D3 supplementation in raising serum 25-hydroxyvitamin D status: a systematic review and meta-analysis. The American Journal of Clinical Nutrition, 95(6), 1357–1364. doi:10. 3945/ajcn.111.031070. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3349454/
25. Watson, M., Holman, D. M., & Maguire-Eisen, M. (2016). Ultraviolet Radiation Exposure and Its Impact on Skin Cancer Risk. Seminars in Oncology Nursing, 32(3), 241–254. doi:10.1016/j.soncn.2016.05.005. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5036351/
26. Yao, P., Bennett, D., Mafham, M., Lin, X., Chen, Z., Armitage, J. et al. (2019). Vitamin D and Calcium for the Prevention of Fracture: A Systematic Review and Meta-analysis. JAMA Network Open, 2(12): e1917789. doi:10.1001/jamanetworkopen.2019.17789. Retrieved from https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2757873
27. Zhang, Y., Fang, F., Tang, J., Jia, L., Feng, Y., Xu, P. et al. (2019). Association between vitamin D supplementation and mortality: systematic review and metanalysis. BMJ 2019, 366. doi:10.1136/bmj.l4673. Retrieved from https://www.bmj.com/content/366/bmj. l4673

Yael Cooperman is a physician and works as a Senior Manager, Medical Content & Education at Ro.

Solar vitamin D – vitamin for your health

The main purpose of vitamin D in the human body is the absorption of calcium. The lack of this vitamin is the risk of rickets, osteoporosis, an increase in the likelihood of cancer, a problem with blood vessels, a decrease in immunity, a provocation of psoriasis, diabetes, obesity, and so on. According to statistics, every third person on our planet has insufficient intake of this vitamin. In this article, we will try to debunk some myths and learn how to increase the level of this vitamin.

Myth one: we get enough vitamins from food.

Replenishing vitamin D by adjusting your diet is not an easy task. Nutritionists recommend leaning on fish, but you need to love it very much in order to replenish your vitamin supply from this resource daily. So, for example, to get 400 IU of this vitamin from fish, you need to eat 150 g of salmon or 850 g of cod. And the minimum daily requirement of vitamin D for an adult is 600 IU, for pregnant women, lactating and the elderly, the daily vitamin requirement is 1000 IU or more, so you still have to feast on egg yolks and butter. In accordance with Soviet GOSTs, some products, for example, canned fish, were previously enriched with vitamin D. Fish oil, which also contains this vitamin, was also popular then. Few people loved him, but many accepted him. This practice has been preserved, for example, in the USA, but Russian products are no longer enriched with vitamin D.

The second myth: if you are in the sun, then you do not need an additional vitamin intake.

Recently, scientists from Anglia Ruskin University and Queen Elizabeth Hospital conducted a study on the relationship between high mortality from Covid19 and vitamin D deficiency. The study involved 20 European countries. Spain, Italy and Switzerland had the lowest levels of vitamin D, and these countries also had the highest mortality from coronavirus. As you can see, much sunnier countries than Russia are experiencing a lack of vitamin. However, it has long been proven that all countries north of the 35th parallel are at risk for vitamin D deficiency. And this means that even the warmest countries of Europe and America, as well as the south of Russia, cannot rely on the summer sun to prevent vitamin deficiency.

Myth three: if you take multivitamins twice a year, you won’t have to take additional vitamins.

The standard dose of colcalciferol in multivitamins is 5mcg, which is about a third of the daily requirement. There are many situations when vitamin D in the form of a monovitamin is prescribed for continuous use in dosages close to the daily norm or even higher. Thus, the intake of multivitamins has very little effect on the level of vitamin B in the body.

Fourth myth: if you take Vitamin D, then there is a risk of overdose.

The dosages of the vitamin in commercially available preparations and the absence of other dietary sources of this vitamin will not allow an overdose of this drug. The lack of this vitamin is much more widespread than an overdose. For some groups of people, an increased intake of vitamin D is indicated, which means that it is even more difficult to overdose on it. These groups include pregnant and lactating women, as well as people over the age of 45. If you want to maintain the level of this vitamin without going beyond the norm, then you must strictly follow the instructions of the doctor.

Which drug to choose?

Pharmacies offer a wide range of vitamin D preparations for children and adults: Aquadetrim; Vitamin D Consumed; Calcium D3 Nycomed. Of course, like any medication, taking vitamin D should be done with the advice of your doctor. The doctor will select the optimal daily dose for you so as to avoid overdose. A small “life hack”, it is better to go to the doctor immediately with a blood test for vitamin D levels. This will eliminate the need for a second dose. However, if the analysis shows a normal vitamin level of about 25 ng / ml, then do not rush to rejoice. In 2010, the standards for determining normal vitamin levels were changed. The level of 30-50 ng / ml is considered the norm, and for some indications, doctors recommend maintaining the level of this vitamin in the range of 70-100 ng / ml, so do not neglect the advice of a doctor. If the doctor did not name a specific drug, then the pharmacist at the pharmacy will help you understand the variety of choices, taking into account the required dosage and form of release.

How to take?

It is recommended to take the vitamin in the morning and, since it is fat-soluble, at the same time eat something fatty with it. For example, it can be dairy products, which, in addition to fat, are rich in calcium. That is, you can drop a child in a spoonful of morning porridge or an adult on a piece of cheese. Another “life hack”: if the required dosage is only 1-2 drops of the liquid form of the vitamin, then do not drip onto a clean spoon. Almost everything will be smeared on a spoon and remain on it. It is much more effective to drop it on a spoonful of porridge or a piece of cheese. A more convenient form of vitamin D in a gelatin capsule.

Take care of yourself! Remember that the right balance of vitamin D will help protect your body and save you from a number of diseases.

Calcium D3 with vitamins (LUMI)

Indications:

• Osteoporosis;
• Disorders of mineral metabolism in old age;
• Plasma calcium deficiency;
• Pregnancy, lactation;
• Intensive child growth;
• Low calcium diet.

Calcium D3 with vitamins helps to strengthen bones and teeth, helps to normalize hormonal balance, muscle tone, and regulates stomach acidity. It contains high-quality calcium carbonate obtained from egg shells and coral raw materials. The technology involves strict production control, innovative cleaning methods.

The drug is indicated for people of any age: children, elderly patients, pregnant women.

Product Description

Calcium and vitamin D have several vital roles in the body, including cancer prevention and blood pressure regulation, although their most important role is maintaining bone health. Deficiency in any of these nutrients will lead to bone disorders. If you can’t get enough of one of these from natural sources, it’s time to take a supplement. But taking calcium on its own will not be enough, as vitamin D is key in calcium absorption and maintaining its blood levels. Many people who are calcium deficient are also deficient in vitamin D.

Bone health

Your bones go through a continuous process of building and resorption, or bone loss, throughout your life. While the building process dominates before the age of 30, the resorption process begins later. Older people, especially those over 50, lose bone tissue at a faster rate, resulting in reduced bone density and strength of the bones themselves. Both calcium and vitamin D are needed to reduce bone loss.

Osteoporosis

Osteoporosis is a disease in which bones become thin and brittle, leading to an increased risk of fractures. It is most common in the elderly, especially in postmenopausal women. Osteoporosis can be asymptomatic for many years until a fracture occurs. Predisposing factors for osteoporosis are calcium and vitamin D deficiency, underweight, lack of exercise, smoking, alcohol and certain medications. Osteoporosis can be prevented by avoiding these risk factors. Discuss your risk of developing osteoporosis with your doctor, who may suggest tests for bone density, calcium levels, and blood levels of vitamin D to assess supplementation needs.

Calcium

People who need an additional source of calcium are postmenopausal women, lactose intolerant people and vegans. Calcium has many important bodily functions besides bone health.

Vitamin D

Vitamin D3, or cholecalciferol, produced by the skin after exposure to the sun, is available as a dietary supplement.