Calcium & Vitamin D

How much calcium do I need?

Adult women up to 50 years old and men up to age 70: 1,000 mg daily from food and supplements. Women over 50 years old and men over age 70: 1,200 mg daily from food and supplements.

Why do I need calcium and vitamin D?

Calcium and vitamin D are needed for strong bones. Nerves, muscles, and blood vessels need calcium to work. Vitamin D helps the body absorb calcium.

How do I choose a calcium or vitamin D supplement?

Choose a calcium product with calcium carbonate (e.g., Tums, Caltrate) or calcium citrate (e.g., Citracal). Calcium citrate may be better for patients who don't absorb calcium well. Examples are older people or those on heartburn medications. Read the label to check the amount of calcium per tablet. Calcium is best absorbed if not more than 500 mg is taken at a time. Some calcium products contain other ingredients (e.g., magnesium, vitamin K). These don't work any better than those with just calcium. Vitamin D comes as vitamin D2 or vitamin D3. Either can be used.

How much vitamin D do I need?

Most experts recommend that adults get 600 IU (15 mcg) to 1,000 IU (25 mcg) of vitamin D daily.