Calcium and Vitamin D

Calcium and Vitamin D are essential nutrients for proper bone health. Vitamin D helps to increase the absorption of calcium, ultimately building stronger bones. It also improves the function of muscles, improving your balance and decreasing the likelihood of falls, which can lead to fractures. Among Canadians 40 years of age or older, less than half reported taking calcium and vitamin D supplements.

Experts recommend that all Canadian adults take a vitamin D supplement (specifically, vitamin D3 or cholecalciferol) year-round. This is the most common type of vitamin D found in supplements in Canada.

  • Healthy adults between 19-50 years of age, including pregnant or breastfeeding women, require 400-1,000 IU daily;
  • Those over 50 or younger adults at high risk (with osteoporosis, multiple fractures, or conditions affecting vitamin D absorption) should receive 800-2,000 IU daily.

AGE

CALCIUM

VITAMIN D

4 to 8 1000 mg 600 IU
9 to 18 1300 mg 600 IU
19 to 50 1000 mg 400 – 1000 IU
50+ 1200 mg 800 – 2000 IU