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.