Introduction
Vitamin D is needed so our bodies can absorb calcium. You can get vitamin D in a number of ways, from the sun, through what you eat and from supplements. It is recommended to have a daily dosage of 600 IU of vitamin D. If you are over the age of 70 than your dosage should be higher at around 800 IU.
History
Calcium plays a vital role in the functions of our body. It helps the heart, nerves and muscles to work optimally and for your blood to clot. A lack of calcium in your body could end up resulting in a fracture of the bones and low bone mass. Eating a diet rich in calcium is essential for your health. The following foods are rich in vitamin D: fortified oatmeal, baked beans, sardines, cheddar cheese, milk, yogurt, soybeans, tofu, orange juice, spaghetti or lasagna, broccoli, cereal fortified with calcium, instant pudding made with 2% milk, soy or rice milk. There are many benefits to taking Vitamin D calcium supplement, not only is it good for preventing bone fractures but it has been known to help lower the rick of type 2 diabetes in some people who are predispositioned to have it.
Features
Some research has indicated that eating low fat dairy foods such as milk that is rich in calcium and Vitamin D can aid in losing weight. Vitamin D and calcium also provide what is good bacteria called Probiotics. These good bacteria work to make important vitamins, process nutrients, help our immune and digestive system too. Some manufacturers add good bacteria to some dairy products such as yogurt which may help prevent diarrhea. When shopping for foods that have Vitamin D and calcium you will want to check the label at the amount of calcium provided. You will want something with at least 20% of the recommended daily amount. Look for the portion size, carbohydrates, calories, if it is low fat or fat free, live and active cultures and how much Vitamin D is in the product. There are some people who can not eat dairly food and who are lactose intolerant. They can still get the benefit of calcium and Vitamin D by eating alternative foods. A few foods that can be eaten instead are: lentils and dried beans, salmon and sardines, cereals and juices that are fortified with calcium, soy foods, whole grains, vegetables like dark leafy vegetables, fruits and almonds.
Tips and comments
Before taking any supplement including a Vitamin D calcium supplement you should consult with your physician first. There are some possible known side effects with the most common being constipation and an upset stomach. More dangerous side effects have been reported such as unusual weight loss, loss of appetite, nauseous feeling or vomiting, mood or mental changes, pain in the muscle and bone, increased thirst and urination, weakness, fatigue and headaches. If you happen to experience any of these severe reactions you need to seek medical attention at once. In rarer circumstances some people have experienced severe allergic reactions such as swelling of the tongue, face or throat, rashes, dizziness, and difficulty in breathing. If experience any of these symptoms you need to see a doctor immediately. For people who have kidney stones, blood disease, liver or bowel disease or high levels of calcium and Vitamin D they should not take any vitamin D calcium supplement.
