What are Vitamin D and Calcium?
Vitamin D (a hormone) and calcium (a mineral) are nutrients that sustain healthy bones. They are also needed for:
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Muscle movement
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Nerve communication
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Absorption of calcium and phosphorous (vitamin D)
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Immune system responses (vitamin D)
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Signaling between cells (calcium)
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Hormonal secretion (calcium)
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Blood vessel flow (calcium)
Without enough vitamin D or calcium, your parathyroid glands compensate by producing too much of their hormone, a condition called hyperparathyroidism. That can lead to bone weakening (osteoporosis) and increased fracture risk.
Other problems from calcium and vitamin D deficiencies include:
Given the crucial role of both nutrients in bone health, The Endocrine Society and the Institute of Medicine recommend certain consumption levels based on age and health. They have not yet found, however, that taking vitamin D provides cardiovascular protection.
How Does Vitamin D Affect Women’s Health
Researchers think that Vitamin D has a potential role in a number of chronic diseases. Learn why it’s important and how to make sure you’re getting enough.
Read more.
How Much Vitamin D and Calcium Do You Need?
The Endocrine Society and The Institute of Medicine have suggested recommended daily allowances (RDA) for vitamin D and calcium, as well as maximum daily consumption amounts that you should not exceed for your safety:
Population
|
Calcium RDA (mg)
|
Calcium Max (mg)
|
Vitamin D RDA (IU)
|
Vitamin D Max (IU)
|
0-6 months
|
200
|
1,000
|
400
|
1,000
|
6-12 months
|
260
|
1,500
|
400
|
1,500
|
1-3 years
|
700
|
2,500
|
600
|
2,500
|
4-8 years
|
1,000
|
2,500
|
600
|
3,000
|
9-13 years
|
1,300
|
3,000
|
600
|
4,000
|
14-18 years
|
1,300
|
3,000
|
600
|
4,000
|
19-30 years
|
1,000
|
2,500
|
600
|
4,000
|
31-50 years
|
1,000
|
2,500
|
600
|
4,000
|
51-70 years male
|
1,000
|
2,000
|
600
|
4,000
|
51-70 years female
|
1,200
|
2,000
|
600
|
4,000
|
70+ years
|
1,200
|
2,000
|
800
|
4,000
|
18 or younger, pregnant/lactating
|
1,300
|
3,000
|
600
|
4,000
|
19-50, pregnant/lactating
|
1,000
|
2,500
|
600
|
4,000
|
The recommendations come with two precautions:
How Do You Get Vitamin D and Calcium?
Your body makes Vitamin D when your skin is exposed to sun, but several factors limit its creation:
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Aging, which changes absorption ability
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The amount of sun you would need to achieve normal blood vitamin D levels is probably more than is safe for your skin, so most people may need supplements to achieve a normal vitamin D level.
Either form of vitamin D (D2 or D3) benefits the body, but very few foods naturally contain the nutrient or are fortified with it. That’s why doctors recommend supplements to make up the difference. Foods containing vitamin D include:
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Cod liver oil: 400-1,000 IU per teaspoon
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Wild caught salmon: 600-1,000 IU per 3.5 oz
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Farmed salmon: 100-250 IU per 3.5 oz
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Canned salmon: 300-600 IU per 3.5 oz
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Canned sardines: 300 IU per 3.5 oz
-
Canned mackerel: 250 IU per 3.5 oz
-
Canned tuna: 236 IU per 3.5 oz
-
Fresh shitake mushrooms: 100 IU per 3.5 oz
-
Sundried shitake mushrooms: 1,600 IU per 3.5 oz
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Egg yolk: 20 IU per yolk
Milk, orange juice, infant formula, yogurt, margarine, butter, cheese and breakfast cereals are often fortified with vitamin D.
Calcium is found in:
Vitamin D Deficiency
A lack of vitamin D can cause serious problems, and doctors typically prescribe larger doses for 6-8 weeks to those with a diagnosed deficiency. Patients should make sure their labs are following Endocrine Society and Institute of Medicine thresholds when getting tested.
Neither group recommends universal screening for a vitamin D deficiency. Certain medical conditions, ethnicities and medications put people at risk and make them candidates for testing:
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Rickets
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Osteomalacia
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Osteoporosis
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Chronic kidney disease
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Liver failure
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Malabsorption syndromes