Should calcium and vitamin D be supplemented at the same time?

Calcium and vitamin D are important for bone, muscle, nerve and immune system health. Many people wonder whether they should supplement these two substances at the same time or not, and what should they pay attention to when using them?

The relationship between calcium and vitamin D

Calcium is a mineral found in bones that plays an important role in the entire body. Adequate calcium in the blood and fluid between cells is essential for muscle, heart, and nerve function, according to Verywell Health (USA).

Vitamin D helps the body absorb calcium, promoting bone, muscle, and immune system health. When blood calcium levels are low, vitamin D and parathyroid hormone (PTH) signal the intestines to absorb more calcium; while bones release calcium, the kidneys reabsorb calcium so it is not lost in urine. Conversely, when blood and fluid calcium levels are too high, hormones signal the bones to absorb more calcium, and the kidneys release calcium in the urine.

The main sources of vitamin D come from fish, milk, eggs and some nuts.

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In general, both calcium and vitamin D play an important role in maintaining strong bones. Without vitamin D, children develop rickets. Low calcium levels in adults can lead to weak bones and osteoporosis.

Should I supplement both at the same time?

Calcium is absorbed from the diet, with the help of vitamin D. The body can also absorb vitamin D from sunlight.

When there is enough vitamin D – either through diet or supplements – the body is aided in absorbing calcium, so the two can be taken together.

Some supplements also combine both nutrients, with the amount of calcium usually falling around 500-600 mg. However, it is necessary to carefully learn about the form of calcium suitable for the body, the appropriate dosage before using to protect health.

The recommended daily intake of calcium, including from diet and supplements, varies by age and gender.

Overuse of vitamin D and calcium can be counterproductive, causing nausea, heart rhythm disturbances, and kidney stones.

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Taking too much calcium or vitamin D supplements can cause serious health problems by having too much calcium in the blood. Some people may experience the following symptoms after consuming too much calcium:

• Nausea, constipation.
• Abnormal heart rhythm (arrhythmia).
• Increased risk of kidney stones.
• Increased risk of heart disease and cancer.

Additionally, taking too much vitamin D can cause a condition known as vitamin D toxicity. This usually occurs when people take very high doses, above 250 mcg per day, causing abnormally high levels of calcium in the blood (hypercalcemia), with symptoms:

• Constipation.
• Nausea, vomiting and loss of appetite.
• Dehydration and excessive thirst.
• Frequent and large urination.
• Tired, confused.
• Muscle weakness.

Switching to a different supplement or taking it with food may help resolve these conditions. However, it is important to note that taking supplements can also affect the absorption of certain medications, so people should consult their doctor before using them.

Should calcium and vitamin D be supplemented through food or functional products?

According to Dr. Angela Ryan Lee, American College of Cardiology, people should aim to supplement nutrients through food. Foods that are rich in calcium include:

• Milk, cheese and yogurt.
• Sardines and salmon.
• Broccoli, cabbage and kale.
• Cereals and cereal grains.
• Tofu.
• Orange juice.

You can supplement vitamin D through your diet through the following foods:

• Fish, especially fatty fish such as mackerel, salmon and tuna.
• Beef liver.
• Egg yolks.
• Cheese.
• Mushroom.
• Milk, orange juice and some cereals.

Source: https://thanhnien.vn/co-nen-bo-sung-canxi-va-vitamin-d-cung-luc-185250301221412233.htm