How to Supplement Calcium and D3 Through Daily Diet
Best Practices for Taking Calcium and D3 Supplements
What Should Calcium and D3 Not Be Taken With?
Common Questions About Calcium Supplementation
4 Habits to Promote Calcium Absorption Besides Supplements
Recommended Calcium and D3 Supplements
Writer / Jessie Feng, Nutritionist
Calcium is an essential nutrient that the human body cannot synthesize on its own. The primary source of calcium supplementation is through diet. For children’s growth needs, adequate calcium is indispensable—not only to support growth but also to compensate for daily calcium loss. Proper calcium supplementation can help children grow healthily.
Why Should Calcium and D3 Be Taken Together?
It is recommended to supplement calcium along with Vitamin D3, as Vitamin D3 increases calcium absorption in the digestive tract, improving the efficiency of calcium uptake. This effectively promotes the growth and development of bones and teeth.
How to Supplement Calcium and D3 Through Daily Diet ?
Recommended Calcium-Rich Foods It is suggested to supplement calcium from the following three food sources: dairy products, soy products, and dark green vegetables. These three are the richest sources of calcium.
Calcium-Rich Food #1: Dairy Products
Dairy products, as an animal-based source, have better calcium absorption compared to plant-based sources, making them the primary source of calcium for children. If children do not like dairy products, they may face a higher risk of calcium deficiency.
Calcium-Rich Food #2: Soy Products
Soy products are made from soybeans through various processing methods. For example, firm tofu often contains added calcium (e.g., calcium sulfate, magnesium chloride) to help coagulation, which can supplement calcium. Other products like dried tofu are also rich in calcium, but soft tofu and yuba contain lower calcium levels due to different manufacturing processes.
Calcium-Rich Food #3: Dark Green Vegetables
Although dark green vegetables are not as calcium-dense as the previous two sources, consuming about one serving per meal (approximately 100 grams raw weight) can still provide a significant amount of calcium.
Other sources of calcium include nuts (e.g., sesame seeds) and some seafood (e.g., dried small fish). While these foods are not typically consumed in large quantities per meal, they are also excellent options due to their high calcium density.
|
Category |
Examples |
|
Dairy Products |
Fresh milk (cow’s milk, goat’s milk), cheese, yogurt, and kefir. |
|
Soy Products |
Firm tofu, dried tofu, etc. |
|
Dark Green Vegetables |
Kale, broccoli, cabbage, mustard greens, choy sum, etc. |
|
Others |
Nuts and seeds (e.g., sesame), dried small fish, etc. |
Recommended Foods Rich in Vitamin D3
Foods high in Vitamin D3 include animal-based sources such as salmon, mackerel, dairy products, egg yolks, and pork. Additionally, there is a plant-based source: microalgae, one of the few plants that can provide Vitamin D3, though it is usually found in dietary supplements rather than consumed directly as food.
|
Food |
Vitamin D3 Content (micrograms) |
|
Salmon (1 serving, 30 g) |
5.0 |
|
Mackerel (1 serving, 30 g) |
4.9 |
|
Whole milk (1 cup, 240 ml) |
3.4 |
|
Tuna (1 serving, 30 g) |
1.7 |
|
Egg (1 piece, 45–50 g) |
1.1 |
|
Pork (1 serving, 35 g) |
0.6 |
Best Practices for Taking Calcium and D3 Supplements
Calcium Supplementation Recommendation 1: Take 30 Minutes Before Meals
Calcium is absorbed more effectively on an empty stomach because certain substances in food—such as phosphates, carbonates, citrates, phytates, or oxalates—can bind to calcium and form complexes that reduce its absorption. Taking calcium 30 minutes before meals avoids interference from these substances and allows gastric acid secretion to enhance calcium absorption.
Calcium Supplementation Recommendation 2: Precise Dosage Per Intake
Calcium is the most commonly deficient mineral among people. This is not only due to insufficient intake but also because of its relatively low absorption rate—only 30% to 40% of ingested calcium is absorbed in the lower digestive tract.
💡 Recommended Dosage Per Intake: 300–500 mg
Studies show that even calcium-rich dairy products exhibit reduced absorption rates as calcium content increases. When calcium intake exceeds 500 mg at one time, absorption efficiency drops. To meet daily calcium requirements effectively, it is recommended to divide calcium supplementation into multiple doses, with each dose ideally between 300–500 mg.
Recommendations for Taking Vitamin D3
Take with or after meals:
Vitamin D3 is a fat-soluble nutrient, and dietary fats can enhance its absorption. It is best consumed with food or immediately after meals for optimal absorption.
What Should Calcium and D3 Not Be Taken With?
- Vitamin D3: No significant restrictions.
-
Calcium: Avoid taking with fish oil or iron-containing supplements, as these can interfere with calcium absorption.
Calcium can be taken with Vitamin D3, Vitamin C, or acidic foods to improve absorption.
Common Questions About Calcium Supplementation
Q1: Does calcium supplementation cause kidney stones?
Many parents worry that calcium supplementation may increase the risk of kidney stones. However, inadequate calcium intake is actually more likely to cause kidney stones. Most kidney stones are calcium oxalate stones. When consuming a large amount of oxalate-rich foods, the ratio of oxalate to calcium in the body may exceed 9:4, increasing the negative impact of oxalates on calcium absorption and possibly leading to kidney stones.
Q2: How can the risk of oxalates be reduced?
Studies show that boiling rather than steaming foods can effectively lower oxalate levels. Pairing adequate calcium intake with boiled foods further reduces the risk of kidney stones.
Q3: What are high-oxalate foods?
Spinach, beets, tea, cocoa, nuts, and berries are examples of high-oxalate foods.
Four Habits to Improve Calcium Absorption
In addition to filling nutritional gaps with supplements, maintaining good lifestyle habits can significantly enhance calcium absorption.
Habit 1: Maintain digestive health
Over 90% of total calcium absorption occurs in the lower digestive tract. A healthy digestive system supports better calcium uptake.
- Consume sufficient water, dietary fiber, and probiotics.
- Include fresh fruits, vegetables, whole grains, and legumes in your diet for fiber.
- Obtain probiotics from fermented foods or supplements.
Habit 2: Safe sun exposure
Moderate sunlight exposure promotes the body’s natural synthesis of Vitamin D, which aids calcium absorption.
- Aim for exposure during less intense sunlight hours (e.g., morning or late afternoon) for 15–30 minutes per session to avoid UV-related skin damage.
Habit 3: Regular physical activity
Engage in regular exercise to enhance overall health, improve calcium absorption, and increase bone density.
Habit 4: Avoid high-sodium and high-phosphorus diets
Excess sodium and phosphorus can increase calcium loss.
- Limit processed foods such as instant noodles, chips, microwaveable meals, and carbonated drinks.
- Opt for fresh, whole foods and use natural seasonings in cooking to reduce salt.
Calcium & D3 Supplement Recommendations | RISAL
|
Nutrient |
Calcium |
Vitamin D3 |
|
|
Product Name |
Calcium Magnesium Granules |
Vitamin D3 Drops |
Vitamin D3 + K2 Chewable Tablets |
|
Form |
Powder |
Oil drops |
Chewable tablets |
|
Recommended Age |
1 year and above |
0 years and above |
3 years and above |
|
Diet Suitability |
Non-vegetarian (Japanese patented coral calcium, calcium carbonate, calcium citrate formula) |
Vegan (D3 extracted from microalgae) |
Lacto-vegetarian (D3 from lanolin) |
|
Nutrient Content |
300 mg calcium/pack |
400 IU D3/2 drops |
400 IU D3/tablet |
|
Key Features |
- Golden 4:1 calcium-magnesium ratio |
- Simple ingredients, suitable for pregnant or breastfeeding mothers and newborns - Convenient oil-drop format for direct consumption, adding to food, or topical application |
- Contains Vitamin K to promote bone calcification |