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NetWellness provides the highest quality health information and education services created and evaluated by faculty of our partner universities.
Sunday, November 8, 2009
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NetWellness provides the highest quality health information and education services created and evaluated by faculty of our partner universities.
Sunday, November 8, 2009
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Diet and Nutrition |
Vitamin D defiency06/21/2006 |
i am defecient in vitamin d. instead of taking the prescription dose of 50,000 iu once a week, i want to take a natural supplement. my question is should i take a 1000 iu or a 2000 iu dose once a day? my doctor said i need to watch my calcium intake, but research on the internet says to make sure and get plenty of calcium. how much if any should i supplement calcium?
This is an excellent question as vitamin D deficiency is becoming more common in the US among older adults.
As you don't list your age, I will give you the suggested daily amounts for your assumed age. For men and women aged 51-70, the adequate intake (AI) is 400 IU/day. For men and women aged 70 and up, the AI is 600 IU/day. An AI is set when there is insufficient date to set an RDA (Recommended Dietary Allowance). the AI meets or exceeds the needs of a particular gender or age group.
The Upper Tolerable Limit (amount in which toxicity occurs) for vitamin D is 2000 IU per day. That said, I believe you'd be safer using a dose of no more than 1000 IU per day to treat deficiency.
As for calcium, the reason to monitor intake is that vitamin D enhances calcium absorption. Without vitamin D, calcium cannot be absorbed. But if you consume too much vitamin D, excessive calcium may be absorbed, which can be detrimental to your health.
The AI for calcium is 1000 mg/day for men & women aged 51-70. Those over 70 should consume 1200 mg/day. If your diet is already high in calcium (meaning, you consumed 3 servings of dairy foods per day), you may not need an additional calcium supplement. Several foods are calcium-fortified these days including orange juice, breads and cereals.
If you do choose to take a calcium supplement along with vitamin D, calcium is best absorbed in smaller doses. For example, you should take 500 mg of calcium twice per day, rather than 1000 mg once per day. Calcium is also best absorbed in an acidic environment in the body. So, it's better to take it after you eat than before. Taking it before eating will neutralize stomach acid, and reduce calcium absorption. I hope this information was helpful. Good luck!
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Lisa Cicciarello Andrews, MEd, RD, LD Adjunct Faculty College of Nursing University of Cincinnati |
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