How much Calcium and Vitamins D & K is enough?

[DBFlorida]

Hi, I was recently diagnosed with mild osteopenia and told by the physician to take calcium with Vitamin D supplements twice per day. A second physician said I should also take it with Vitamin K. I need to know how many mg per day I should take of each of these, in addition to getting them in my normal diet.

[HeronNS]

There are recomended amounts of calcium and Vitamin D for adults. Usually people in North America are deficient in Vitamin D. You might want to take a capsule of 1000 IU per day, I think that is a pretty standard dose. Calcium is best obtained from diet but if a supplement is recommended, and it often is for those of us with bone thinning issues, make sure you do not take too large an amount as the body can't absorb too much at any one time. It is best to take two smaller doses a day, say about 300 mg per dose at a meal. Best to avoid taking it with certain other supplements, like iron or magnesium, or with any medications, as calcium has a bad habit of interfering with the absorption of other things! You could consider a magnesium supplement as well, to maintain the balance between magnesium and calcium in the body. I am in the habit of taking calcium in the morning and evening, and magnesium at midday, when I remember! If one kind of calcium or magnesium doesn't suit, try another type. Some are easier to absorb than others, or some may cause digestive issues.

Vitamin K2 is not usually given a recommended daily dose, but the Australians recommend 180 mcg MK-7. I take two capsules of 100 mcg, which is pretty close, in two doses (with my calcium). It helps send calcium to the bones, thus avoiding some of the pitfalls of calcium supplements ending up in the wrong places. Vitamin D helps you absorb calcium, but it does not tell it where to end up. Magnesium also helps with the absorption and proper function of calcium.

All these supplements plus a well balanced diet with protein and lots of vegetables should give you everything you need to maintain good bones! That and exercise.

I should have added, if you can get your Vitamin D level checked that can be very helpful. Some people, I am one, have sarcoidosis and this can cause higher than normal Vitamin D levels. As sarcoidosis is often asymptomatic and people don't know they have it, there are a few who may run the risk of getting too much vitamin D. So a test is a good idea as it will not only tell you if you are at a good level, deficient (which is most likely), or if you are one of the few who have a high level and need only minimal supplementation.

[HeronNS]

I also want to direct you to my story, which will give you some more ideas about to maintain your bones:

healthunlocked.com/pmrgcauk...

[Mark_ABH]

Hi DBFlorida, here is some recommended reading on calcium and vitamin D and vitamin K ...

Get the Best Our of Your Calcium Supplement: americanbonehealth.org/nutr...

Getting the Right Amount of Calcium and Vitamin D: americanbonehealth.org/nutr...

Vitamin K2 Plays Key Role in Bone Health: americanbonehealth.org/nutr...