Calcium and Vitamin D

Calcium and Vitamin D

Milk, whether it’s cow’s milk or fortified soy or almond milk, is one of the best sources of 

calcium in the diet. As a result,  calcium and vitamin D were listed as a “shortfall nutrients” in the 

latest dietary guidelines.

Many adults turn to calcium and vitamin D supplements to bridge the gap. But evidence 

suggests supplements may not be as effective.  

According to the new recommendation , supplements of up to 1,000 milligrams of calcium and 

400 IU of vitamin D don’t prevent fractures in post-menopausal women with healthy bones.

The new recommendations don’t apply to the estimated 30% of post-menopausal women who 

have osteoporosis. And they don’t apply to women who have low vitamin D levels or those who 

are at high risk for falls. The panel also said there wasn't enough evidence to say whether 

supplements might help men or younger women.

At the same time, new studies have questioned the safety of calcium supplements. Early 

research suggests that people who take calcium supplements have a higher risk for heart 

disease than those who do not take the supplements.

Until more is known, food is probably the best way to meet your daily calcium needs, which

 range from 1,000 to 1,200 milligrams for adults.

Aim for three dairy servings a day, from milk, yoghurt, or low-fat cheese. Or look for fortified 

foods like cereals and juices.