Vitamin D and Calcium: How Much Do You Need?

Key Takeaways

• Vitamin D helps your body absorb calcium, making them essential for strong bones and teeth. Together, vitamin D and calcium reduce fracture risks and promote bone health. Read more to learn why they’re vital.
• Get calcium from dairy, leafy greens, and fortified foods, while vitamin D comes from sunlight and foods like salmon and fortified milk. If needed, supplements like calcium + D3 can help. Find out how to meet your daily needs.
• Vitamin D deficiency weakens bones, and low calcium leads to fractures. A supplement like Nano Singapore's Calcium Complex 1200mg with Vitamin D fills the gap. Explore why it’s a great choice.

Vitamin D and Calcium. Source: Bone Health & Osteoporosis Foundation

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What Are Vitamin D And Calcium?

Vitamin D and calcium are like a ‘dream team’ for keeping your bones strong and healthy, the study said. Let’s break it down simply:

Calcium is a mineral your body needs to build and maintain strong bones and teeth. It also helps your blood clot, muscles move, and heart beat properly. Most of the calcium in your body (about 99%) is stored in your bones and teeth. 

Since your body can’t make its own calcium, you need to get it from food or supplements like calcium with vitamin D. If you don’t get enough, your body will start pulling calcium from your bones, which can make them weaker and easier to break.

On the other hand, Vitamin D works hand-in-hand with calcium. It’s a fat-soluble vitamin that helps your body absorb calcium from the food you eat. Without enough vitamin D, even if you’re getting lots of calcium, your body won’t be able to use it properly. Vitamin D also supports your muscles, helping prevent falls that could lead to fractures.

Therefore, many people take calcium + D3 supplements (D3 is a form of vitamin D) to ensure they’re getting enough of both nutrients, especially if they don’t get enough from their diet or sunlight exposure.

How Much Vitamin D And Calcium Do You Need?

Table Source: Bone Health & Osteoporosis Foundation (BHOF)

Notices:

• You can get calcium and vitamin D from food, supplements, or sunlight (for vitamin D).
• Calcium + D3 supplements are often recommended if you can’t meet these needs through diet alone.
• Don’t exceed the maximum limits to avoid health issues like kidney stones (too much calcium) or kidney/tissue damage (excess vitamin D).

How Do You Get Vitamin D And Calcium?

1. Vitamin D

Sunlight

Your body makes vitamin D when your skin is exposed to sunlight, specifically UVB rays. However, several factors can limit how much vitamin D your skin produces:

• Living in northern areas (above latitude 33°) or during winter months when the sun is weaker.
• Aging, as older skin produces less vitamin D.
• Using sunscreen, which blocks up to 95% of vitamin D production (even SPF 8).
• Having darker skin tones, as higher melanin levels reduce vitamin D synthesis.

While sunlight is a natural source, it’s important to balance exposure with skin safety. For most people, food and supplements are a more reliable way to maintain healthy vitamin D levels.

Sunlight is the richest source of vitamin D

Natural Sources of Vitamin D

Very few foods naturally contain vitamin D, but the best options include:

• Wild-caught salmon: 600–1,000 IU per 3.5 oz
• Farm-raised salmon: 100–250 IU per 3.5 oz
• Canned sardines: 300 IU per 3.5 oz
• Canned tuna: 236 IU per 3.5 oz
• Sun-dried shiitake mushrooms: 1,600 IU per 3.5 oz
• Egg yolks: 20 IU per yolk

Fortified Foods

Many foods are fortified with vitamin D during processing, making them great sources:

• Milk: 100 IU per cup
• Plant-based milks (almond, soy, oat): 100–144 IU per cup
• Orange juice: 100–105 IU per cup
• Breakfast cereals: 80 IU per serving
• Yogurt: Up to 100 IU per serving

For vegans, fortified plant-based products and mushrooms are key sources of vitamin D.

Some dairy products are good sources of vitamin D

Supplements

If you can’t get enough vitamin D from sunlight or food, supplements like Calcium 1200mg with Vitamin D by Nano Singapore are a great option. Doctors often recommend calcium + D3 supplements because D3 (cholecalciferol) is the most effective form of vitamin D for increasing levels in your body.

Supplements are particularly important for:

• People with limited sun exposure or who live in areas with low sunlight.
• Older adults, as the body’s ability to make vitamin D decreases with age.
• Vegans or people avoiding animal products, as most natural sources of vitamin D are animal-based.
• People with medical conditions that affect nutrient absorption.

2. Calcium

Food

Food is the best and most natural way to get calcium. While dairy products are the most well-known sources, there are plenty of other options, including plant-based and fortified foods.

Dairy Sources

• Milk: 300 mg per 8 oz
• Low-fat plain yogurt: 310 mg per 6 oz
• Ricotta cheese: 335 mg per 4 oz
• Greek yogurt: 200 mg per 6 oz
• Cottage cheese: 105 mg per 4 oz

Vegetables and Fruits

• Cooked kale: 179 mg per cup
• Cooked collard greens: 266 mg per cup
• Cooked broccoli: 60 mg per cup
• Oranges: 55 mg per orange
• Dried figs: 65 mg per 2 figs

Canned Fish with Bones

• Canned sardines: 325 mg per 3 oz
• Canned salmon: 180 mg per 3 oz

Fortified Foods

Fortification adds calcium to foods and beverages, making them excellent sources:

• Plant-based milks (almond, soy, oat): Up to 300 mg per 8 oz
• Fortified orange juice: 300 mg per 8 oz
• Tofu prepared with calcium: 205 mg per 4 oz
• Fortified cereals: 100–1,000 mg per cup

Supplements

If you’re not getting enough calcium from food, calcium supplements can help fill the gap. Many supplements pair calcium with vitamin D (often as calcium + D3) because vitamin D helps your body absorb calcium effectively.

Supplements can be especially useful for:

• People with lactose intolerance or who avoid dairy.
• Vegans or those who follow plant-based diets.
• Individuals with higher calcium needs (e.g., postmenopausal women or people with osteoporosis).

Calcium supplements are commonly used to get more of this nutrients in your body

What Are The Risks Of Vitamin D And Calcium Deficiency?

Risks of Vitamin D

Vitamin D is crucial for helping your body absorb calcium. Without enough vitamin D, your bones and muscles weaken, which can result in the following problems:

• In children, vitamin D deficiency causes rickets, leading to soft, weak, and deformed bones.
• In adults, it results in osteomalacia, causing bone pain and muscle weakness.

• Conditions like kidney disease, liver failure, inflammatory bowel disease, and malabsorption syndromes (e.g., Crohn’s disease, Celiac disease) are worsened by low vitamin D.
• Obese individuals and those with darker skin tones are also at higher risk due to reduced vitamin D synthesis from sunlight.

Risks of Calcium Deficiency

Calcium is vital for building and maintaining strong bones and teeth. Without enough calcium, your body draws it from your bones, leading to several issues:

• Calcium deficiency can cause osteopenia (low bone mass) or progress to osteoporosis, where bones become fragile and prone to breaking.
• Over time, this makes even minor injuries potentially dangerous for your bones.

• Muscle and Heart Issues: Calcium is essential for muscle contractions and heart function. Severe deficiency can cause muscle spasms, cramps, and irregular heartbeats.
• Growth Problems in Children: Calcium deficiency in children can lead to poor bone development, stunted growth, and an increased risk of fractures later in life.

Best Calcium And Vitamin D Supplement

Nano Singapore's Calcium with Vitamin D stands out as one of the best calcium and vitamin D supplements in the market. It is designed to support bone health by combining essential nutrients that work together to strengthen bones and teeth.

Calcium 1200mg with Vitamin D. Source: Nano Singapore

This supplement provides 1,200 mg of calcium per serving, an essential mineral for building and maintaining strong bones and teeth. It also includes vitamin D, which enhances calcium absorption in the body, ensuring that the calcium consumed is effectively utilized. This combination helps maintain bone density and overall skeletal health.

Product Details:

• Serving Size: 1 tablet
• Servings Per Container: 120 tablets
• Calcium: 600 mg per serving
• Vitamin D: 500IU per serving

This product has everything to be considered as an excellent choice to support your immune system, including:

• Brand Recognition: Nano Singapore is an award-winning brand with over 10 industry accolades, showcasing its commitment to producing top-quality supplements and ensuring customer satisfaction.
• Customer Feedback: This product has received glowing reviews from users, with many reporting noticeable improvements in bone health and joint function, highlighting its effectiveness.
• Usage: It is ideal for individuals who need additional support for their bone health, particularly those who may not get enough vitamin D and calcium through diet alone. Whether due to lifestyle, age, or dietary restrictions, this supplement helps fill the nutritional gap and supports overall skeletal health.

For more detailed information, including the exact vitamin D content per serving and other ingredients, please refer to the product label or contact the manufacturer directly.