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Calcium and Vitamin D Supplements: Are They Right for You?
Published: Apr 12, 2024
Calcium and vitamin D supplements are often recommended for bone health, especially in osteoporosis, but are they necessary for everyone?
The Need for Supplements
While many people get enough calcium and vitamin D from their diet, others may need supplements, particularly those with osteoporosis or those who don't get enough sun. Supplements can help maintain bone health but should be used with caution to avoid potential side effects.
Choosing the Right Supplement
Calcium carbonate and calcium citrate are common supplements. Calcium carbonate is cheaper but requires food for better absorption, while calcium citrate is more easily absorbed on an empty stomach. Vitamin D3 is generally more effective than D2 for increasing vitamin D levels.
Potential Side Effects
Excessive calcium supplementation can lead to kidney stones and cardiovascular issues. It's essential not to exceed 2000 mg of calcium daily. Vitamin D supplements are usually safe, but high doses should be avoided to prevent toxicity.
Frequently Asked Questions
Calcium carbonate should be taken with meals, while calcium citrate can be taken without food.
They are often needed for those with low sun exposure or at risk of osteoporosis.
High calcium intake can increase the risk of kidney stones and heart problems.
Vitamin D3 is more effective than D2 in raising vitamin D levels in the body.
Wrapping Up
Calcium and vitamin D supplements can benefit bone health but must be taken wisely to avoid side effects.
References
- Tang BM, Eslick GD, Nowson C, et al. Use of calcium or calcium in combination with vitamin D supplementation to prevent fractures and bone loss in people aged 50 years and older: a meta-analysis. Lancet 2007; 370:657.
- Jackson RD, LaCroix AZ, Gass M, et al. Calcium plus vitamin D supplementation and the risk of fractures. N Engl J Med 2006; 354:669.
- Hsia J, Heiss G, Ren H, et al. Calcium/vitamin D supplementation and cardiovascular events. Circulation 2007; 115:846.
This article has been reviewed for accuracy by one of the licensed medical doctors working for Doctronic. Always discuss health information with your healthcare provider.
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