Many nutrients play a role in bone health, but meeting adequate calcium and vitamin D needs is especially important…

Calcium and vitamin D are two nutrients that are good for bones, helping to keep them healthy. But how to supplement these substances effectively and safely.

1. The effect of calcium on bones

Calcium is a mineral found in the human body and in the foods we eat. This is the most abundant mineral in the body and up to 98% of the calcium in the body is found in the bones.

Calcium is needed to build and maintain healthy bones. Bone remodeling occurs every day in the body. Bone remodeling is like a bank account, in which calcium is deposited and withdrawn from the bones. When the amount of calcium withdrawn exceeds the amount of calcium deposited, it will weaken the bones.

Calcium needs vary by age and gender and range from 1,000 to 1,300 mg per day. For adolescents, pregnant women, breastfeeding women and people over 70 years old, more calcium is needed.

Some examples of dietary sources of calcium include:

• Dairy products such as milk, yogurt, and cheese…
• Soy products such as soy milk, tofu, and tempeh
• Calcium-fortified orange juice
• Canned salmon and sardines
• Radishes, spinach, kale…

Calcium should be supplemented through a nutritious, balanced diet…

How to take calcium supplements:

• Calcium supplements are usually only recommended if your diet does not meet your calcium needs.
• Calcium is available as a single nutritional supplement, a calcium and vitamin D supplement, or as a multivitamin. Multivitamins typically contain less calcium than single calcium supplements.
• Calcium is available in a variety of forms, but calcium carbonate and calcium citrate are the most common. Calcium gluconate, calcium lactate, and calcium phosphate can also be used.
• Calcium carbonate should be taken with food.
• Calcium citrate can be taken at any time of day, which may be a better option for older adults (who produce less stomach acid).

However, it is important to note that too much calcium can lead to other health problems or potential side effects.

2. Vitamin D Benefits

• Vitamin D is a fat-soluble vitamin found in some foods and added to fortified foods. Vitamin D is also available as a dietary supplement. Vitamin D is also produced in the body when exposed to ultraviolet (UV) light from the sun.
• Vitamin D promotes calcium absorption and is necessary for bone repair. Not having enough vitamin D can cause bones to become weak and brittle. In children, severe vitamin D deficiency can lead to rickets.

How to get vitamin D:

Vitamin D needs vary with age and range from 400 to 800 IU. The recommended dietary allowance (RDA) for adolescents and adults is 600 IU and for adults over 70 it is 800 IU.

Vitamin D is found in a number of foods, such as:

• Fish such as salmon, trout, and sardines
• Mushrooms
• Eggs
• Milk, soy milk, nut milk, and oat milk fortified with vitamin D
• Vitamin D-fortified cereals…

Vitamin D supplements should only be taken if your diet does not meet your daily recommended requirements.

Vitamin D can be added to calcium supplements, multivitamins, or taken as a single nutrient. People who are deficient in vitamin D often take supplements as a single dose of vitamin D. Therefore, consult your doctor or dietitian before taking this vitamin.

3. Some notes when taking calcium and vitamin D supplements

The US Food and Drug Administration (FDA) recommends taking supplements containing calcium and vitamin D to reduce the risk of osteoporosis, an aging disease characterized by loss of bone mass and density. However, supplements should only be taken if you cannot meet your daily requirements through diet alone.

When considering calcium or vitamin D supplements, it is important to note:

• Regular supplementation is generally not recommended for older adults.
• Choose a supplement with the right dosage (consult your doctor or dietitian).
• Choose a calcium supplement that contains vitamin D to improve absorption.
• If you take multiple doses of calcium daily, spread them out throughout the day for better absorption. Avoid exceeding the upper limit of calcium of 2,500 mg per day and the upper limit of vitamin D of 4,000 IU per day.