Vitamin D And Calcium: Why They Work Together
Understand how vitamin D and calcium work together for bone health, calcium absorption, muscle function, food sources, and daily nutrition.
About This Topic
Vitamin D and calcium work together to support normal bone health. Calcium is a major mineral stored in bones and teeth, while vitamin D helps the body absorb calcium.
These nutrients have different roles, but getting enough of both is part of a balanced approach to bone and overall nutrition.
What Does Calcium Do?
Calcium is needed to build and maintain bones and teeth. It also contributes to normal muscle movement and nerve signaling.
What Does Vitamin D Do?
Vitamin D helps the body absorb calcium and supports normal bones, muscles, and immune function.
How Vitamin D Helps Calcium Absorption
Vitamin D supports the body's ability to absorb calcium from the diet. This is one reason the nutrients are often discussed together in relation to bone health.
Learn more about Vitamin D and Calcium.
Why Both Nutrients Matter For Bones
Bones continually undergo remodeling throughout life. Calcium provides structural mineral support, while vitamin D helps regulate calcium absorption and metabolism. Maintaining adequate intake of both nutrients is therefore important as part of overall bone health.
Foods That Provide Calcium
- Milk
- Yogurt
- Cheese
- Calcium-fortified plant-based drinks
- Some vegetables and other calcium-containing foods
Foods That Provide Vitamin D
- Salmon
- Fatty Fish
- Eggs
- Fortified Milk
- Mushrooms when appropriately exposed to UV light
Foods That Can Provide Both
Some fortified milk and plant-based drinks can provide both vitamin D and calcium. Some yogurt products can also provide both when vitamin D has been added.
The amounts vary by product, so nutrition labels are the best way to check the actual vitamin D and calcium content.
Vegetarian And Vegan Options
Vegetarians can obtain calcium from dairy foods and fortified alternatives, while eggs and fortified products can contribute vitamin D. Vegans can use appropriately fortified plant-based drinks, cereals, tofu, and other fortified foods depending on the product.
Read Vitamin D Foods For Vegetarians for more detail.
How Much Vitamin D Do Adults Need?
The NIH lists 15 mcg (600 IU) of vitamin D per day for adults ages 19 to 70 and 20 mcg (800 IU) per day for adults 71 and older.
How Much Calcium Do Adults Need?
The NIH lists 1,000 mg of calcium per day for adults ages 19 to 50, 1,000 mg for men ages 51 to 70, 1,200 mg for women ages 51 to 70, and 1,200 mg for adults 71 and older.
Can You Get Enough From Food?
Many people can obtain vitamin D and calcium through a varied diet, although vitamin D is naturally present in relatively few foods. Fortified foods can be particularly useful dietary sources of vitamin D.
Frequently Asked Questions About Vitamin D And Calcium
Does Vitamin D Help Your Body Absorb Calcium?
Yes. Vitamin D helps the body absorb calcium, which is one reason these nutrients are closely linked in bone health.
Can You Take Calcium Without Vitamin D?
Calcium and vitamin D have different roles. Whether a person needs a supplement depends on their diet, health circumstances, medications, and nutritional status. Food-first choices are generally preferable when appropriate, while supplement decisions should be individualized.
Which Foods Have Both Vitamin D And Calcium?
Fortified milk and some fortified plant-based drinks can provide both. Some fortified yogurt products can also contain both nutrients.
Are Vitamin D And Calcium Important For Bone Health?
Yes. Calcium is a major structural mineral in bones, and vitamin D helps the body absorb calcium and supports normal bone health.
