More than half of Americans take dietary supplements, with calcium and vitamin D being the most common. These two supplements are generally safe to take together under the supervision of a healthcare professional, although research is mixed on whether the two can be taken at the same time.
Still, if you’re generally healthy, you shouldn’t need to rely on supplements to get the calcium and vitamin D you need. Here’s what you need to know about taking these supplements together.
Most of the body’s calcium (about 98%) is found in the bones. Getting enough calcium is important for:
- Blood clotting
- Constriction and dilation of blood vessels
- Bone Health
- Hormonal secretion
- Muscle function
- Neurotransmission
How much do you need?
The amount of calcium needed by an adult per day is:
- Adults aged 19-70 years who were identified as male at birth: 1,000 milligrams (mg)
- Adults aged 70 years or older who were assigned male at birth: 1,200mg
- Adults aged 19-50 years classified as female at birth: 1,000mg
- Adults aged 51-70 years or older who were classified as female at birth: 1,200mg
- Pregnant women: 1,000mg
- Breastfeeding: 1,000mg
Vitamin D is important for both children and adults because it helps protect bones and support muscles. It also helps:
- Calcium absorption
- Immune System Function
- Neurotransmission
One of the most common ways to get vitamin D is by being outside. When sunlight hits your skin, your body produces and stores vitamin D.
How much do you need?
The amount of Vitamin D an adult needs each day is:
- Adults aged 19-70 years who were identified as male at birth: 15 micrograms (mcg)
- Adults aged 70 years or older who were assigned male at birth: 20mcg
- Adults aged 19-70 years classified as female at birth: 15mcg
- Adults aged 70 years or older who were classified as female at birth: 20mcg
- Pregnant women: 15mcg
- Breastfeeding: 15mcg
“It’s a big step forward,” said Dr. Steven Kopecky, a cardiologist at Mayo Clinic. health If you’re taking vitamin D and calcium supplements together, don’t panic, Dr. Kopecky adds, many of the studies looking at the use of vitamin D and calcium supplements have relied on tracking data that lacks precision.
Additionally, researchers suggested in a 2019 study that taking calcium and vitamin D supplements together may increase the risk of stroke. However, the authors Before We have presented evidence on how supplements affect human health.
Other researchers have found that taking calcium and vitamin D supplements in moderation is fine, especially for older adults. But taking too much of these two supplements doesn’t do much good.
It’s good to get enough vitamin D and calcium to help your body function, but supplements can have drug interactions and can also lead to your body building up too much of these nutrients.
Drug interactions
Both supplements may interact with certain types of medicines. Calcium supplements may interact with:
- HIV drug dolutegravir
- Levothyroxine, a thyroid hormone
- Lithium for treating bipolar disorder
- Quinolone antibiotics
Vitamin D supplements may interact with:
- Cholesterol-lowering statins
- Weight loss drug Orlistat
- steroid
- Thiazide diuretics, antihypertensive drugs
risk
Very high levels of vitamin D in the body usually occur when you take too many vitamin D supplements. High levels pose the following risks:
- death
- arrhythmia
- kidney failure
Taking supplements can increase your calcium intake, but high levels are usually due to a health condition, not a supplement. Still, taking too much calcium can pose risks, such as:
- Abnormal heart rhythm
- Higher risk of death from heart disease
- Increased risk of kidney stones (medically known as nephrolithiasis)
Side effects
Calcium and Vitamin D supplements have potential side effects. When your body has increased amounts of each nutrient, you may experience the following symptoms:
- Anorexia
- confusion
- constipation
- dehydration
- Excessive urination and thirst
- Extreme fatigue
- Low phosphate levels
- Muscle weakness
- Nausea or vomiting
- pain
- Decreased kidney function
- Decreased muscle tone
- Weight loss
The FDA minimally regulates dietary supplements and cannot say if they are right for you. Consult with your healthcare professional or pharmacist before taking any supplements. Other things to consider about calcium and vitamin D supplementation include:
Dose
When it comes to calcium, the safest amount an adult can consume each day is 2,500 mg, whether taking a supplement or getting calcium from food and drink. The body best absorbs 500 mg or less of calcium per day, and calcium supplement intake is best spread out throughout the day.
The upper limit for vitamin D for adults is 100 mcg per day, including the amount consumed from food, drink, and supplements. Unless you have been diagnosed with a vitamin D deficiency, do not reach the daily limit of 100 mcg through supplements alone.
Talk to your healthcare provider about whether you should take both together. Vitamin D may be found in some calcium supplements.
timing
The type of calcium supplement you take will depend on when you need to take it. If you use a calcium carbonate supplement, you should take it with a meal. Calcium citrate supplements can be taken with or without a meal.
Vitamin D is fat-soluble, meaning it is broken down in fat. To best absorb the vitamin in supplement form, take it with a meal or snack that contains fat.
Dr. Kopecky adds that if your healthcare provider has told you to take calcium and vitamin D supplements, you shouldn’t stop taking them, but if you’re concerned about your calcium and vitamin D intake and aren’t taking either supplement, consider making changes to your diet where possible.
Vitamin D
You can get Vitamin D naturally from limited food sources. However, to increase your Vitamin D intake, try these nutrient-rich foods:
- Braised beef liver
- egg yolk
- Fatty fish such as mackerel, salmon, trout and tuna
- Fish liver oil
- mushroom
- Vitamin D fortified products such as cereals, milk, and plant-based milks
calcium
If you want to make sure you’re getting enough calcium, many dairy products, including cheese, milk, and yogurt, contain calcium. Other foods you can eat include:
- Boiled spinach
- Calcium Fortified Products
- Fresh kale
- salmon
- Tofu
- Turnip greens
There’s been mixed research on whether vitamin D and calcium supplements can be taken together, but it’s usually okay to take them together if recommended by your healthcare professional.
There may be risks and side effects associated with using vitamin D and calcium supplements, however these can be reduced by taking them properly or by increasing your dietary intake of vitamin D and calcium instead.
