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Getting Enough Calcium and Vitamin D

Table of Contents


Overview

Why is it important to get enough calcium and vitamin D?

Your body needs vitamin D to absorb calcium. Calcium keeps your bones and muscles—including your heart—healthy and strong.

People who don't get enough calcium and vitamin D throughout life have an increased chance of having thin and brittle bones (osteoporosis) in their later years. Thin and brittle bones break easily and can lead to serious injuries. That's why it's important to get enough calcium and vitamin D as a child and as an adult. It helps keep your bones strong as you get older and protects against possible breaks.

Your body also uses vitamin D to help your muscles absorb calcium and work well. If your muscles don't get enough calcium, then they can cramp, hurt, or feel weak. You may have long-term (chronic) muscle aches and pains. Getting enough vitamin D helps prevent these problems.

Children who don't get enough vitamin D may not grow as much as others their age. They also have a chance of getting a rare disease called rickets, which causes weak bones.

What is the recommended daily amount of calcium and vitamin D?

It's important to take vitamin D along with calcium. Your body needs vitamin D to absorb calcium.

The recommended daily amounts of calcium and vitamin D vary by age. Most people need the following amounts. 1, 2

Recommended daily calcium and vitamin D

Age

Calcium (in milligrams)

Vitamin D (in international units)

1–3 years

700 mg

600 IU

4–8 years

1,000 mg

600 IU

9–18 years

1,300 mg

600 IU

19–50 years

1,000 mg

600 IU

Men 51–70 years

1,000 mg

600 IU

Women 51–70 years

1,200 mg

600 IU

71 and older

1,200 mg

800 IU

Women who are pregnant or breastfeeding need the same amount of calcium and vitamin D as other women their age.

Who may not get enough calcium and vitamin D?

Most people get enough calcium and vitamin D. From ages 9 through 18, girls need extra calcium to meet the daily recommended intake. If they can't get enough calcium from foods, they may need supplements.

Your body uses sunshine to make its own vitamin D. Things that reduce how much vitamin D your body makes include:

How can you get more calcium and vitamin D?

Here are some ways to get calcium and vitamin D in your diet.

Are there any risks from taking calcium and vitamin D?

It is possible to get too much calcium and vitamin D. Older women who take calcium supplements need to be careful not to take too much.

Getting too much calcium can cause:

Getting too much vitamin D can:

Calcium and vitamin D may also interact with other medicines. Some drug interactions are dangerous.

Before you start taking calcium and/or vitamin D, tell your doctor about all of the medicines, vitamins, supplements, and herbal remedies you take. Also tell your doctor about all of your current medical problems.

How much daily calcium and vitamin D is safe?

The amount of calcium and vitamin D you get every day from all sources (including food, sunshine, and supplements) should not be more than the amount shown in the table below.3

"Upper level intake" does not mean that most people need this amount or should try to get it. It means this is the highest amount of calcium or vitamin D that is safe to take.

Daily upper level intake for calcium and vitamin D

Age

Upper level of calcium intake (in milligrams)

Upper level of vitamin D intake (in international units)

1–3 years

2,500 mg

2,500 IU

4–8 years

2,500 mg

3,000 IU

9–19 years

3,000 mg

4,000 IU

19–50 years

2,500 mg

4,000 IU

51 and older

2,000 mg

4,000 IU

Women who are pregnant or breastfeeding have the same upper level intake of calcium and vitamin D as other women their age.


References

Citations

  1. Food and Nutrition Board, et al. (2011). Dietary reference intakes (DRIs): Recommended dietary allowances and adequate intakes, elements. National Institutes of Health. https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t3/?report=objectonly. Accessed October 29, 2019.
  2. Food and Nutrition Board, et al. (2011). Dietary reference intakes (DRIs): Recommended dietary allowances and adequate intakes, vitamins. National Institutes of Health. https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t2/?report=objectonly. Accessed October 29, 2019.
  3. Institute of Medicine (2011). Dietary Reference Intakes for Adequacy: Calcium and Vitamin D, pp. 345–402. Washington, DC: National Academies Press. Available online: http://books.nap.edu/openbook.php?record_id=13050.

Credits for Getting Enough Calcium and Vitamin D

Current as of: September 20, 2023

Author: Healthwise Staff (https://www.healthwise.org/specialpages/legal/abouthw/en)
Clinical Review Board (https://www.healthwise.org/specialpages/legal/abouthw/en)
All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.


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