By Amanda Gardner
WebMD Feature
Getting enough vitamin D and calcium are two of the best things you can do to keep your bones healthy.
These two nutrients work together to make you less likely to break a bone or get osteoporosis, a disease that weakens bones.
"If we have adequate amounts of calcium and vitamin D, it really can help with keeping bones strong," says Heather Miller, PharmD, assistant professor of pharmacy practice at the Texas A&M Health Science Center.
How Much Vitamin D and Calcium Do You Need?
Vitamin D is measured in international units (IU). The Institute of Medicine recommends getting this much vitamin D every day:
- Adults ages 19-70: 600 IU daily
- Adults older than 70: 800 IU daily
Some experts recommend taking more vitamin D. But the Institute of Medicine says that higher levels haven't been shown to be better.
For calcium, the daily recommendations vary by age and gender:
- Newborns to 6 months: 200 milligrams
- Babies 7-12 months: 260 milligrams
- Kids 1-3: 700 milligrams
- Kids 4-8: 1,000 milligrams
- Kids and teens 9-18: 1,300 milligrams
- Adults 19-50: 1,000 milligrams
- Adult men 51-70: 1,000 milligrams
- Adult women 51-70: 1,200 milligrams
- All adults 71 and older: 1,200 milligrams
- Pregnant/breastfeeding women: 1,000 milligrams
- Pregnant teens: 1,300 milligrams
How Can You Get Vitamin D and Calcium?
You can get calcium from dairy foods such as milk, cheese, and yogurt. Calcium is also naturally found in plant foods including broccoli, kale, and Chinese cabbage. Some foods have added calcium, like orange juice and breakfast cereals.
Many foods have vitamin D, including:
- Salmon, tuna, sardines, mackerel, and shrimp
- Egg yolks
- Beef liver
- Mushrooms
- Cod and fish liver oils
- Foods with added vitamin D, such as milk and some cereals, yogurts, and orange juices
Another source of vitamin D is the sun. Your body makes vitamin D from sunlight. But you need to wear sunscreen to protect your skin, and that blocks your body from making vitamin D. Also, it can be hard to make enough vitamin D from the winter sun, depending on where you live.
If you're not getting all the vitamin D and calcium you need from food, talk with your doctor about taking a multivitamin or supplements, Manson says.
Can You Get Too Much Vitamin D or Calcium?
Getting more than you need isn’t always better, says JoAnn Manson, MD, DrPH, a professor of medicine at Harvard Medical School.
It's possible to get too much vitamin D and calcium, usually from overdoing supplements. (You can't get too much vitamin D from sunshine, and it's not likely you'd get too much from food).
Too much calcium from supplements can lead to kidney stones. And you may be more likely to have a heart attack and other heart problems. That's not certain, though.
Too much vitamin D can upset your stomach, make you constipated, and lead to weakness.
Should You Get a Vitamin D Blood Test?
Some doctors routinely check vitamin D levels. Others don't.
If you're concerned that you might be running low on vitamin D, you could ask your doctor for a blood test to check.
People with certain health conditions like inflammatory bowel disease are at higher risk for having low vitamin D. So are people who aren't outdoors much, have darker skin, don't take supplements, and don't eat foods rich in vitamin D.
If the test shows that your vitamin D blood level is low, your doctor may recommend supplements or a vitamin D prescription.
source : Are You Getting Enough Vitamin D and Calcium?
