You need vitamin D to absorb calcium.
Your body needs vitamin D in order to absorb calcium. That means you won’t fully benefit from a calcium-rich diet if you’re low on vitamin D.
You can get vitamin D from certain foods, such as salmon, eggs yolks, and some mushrooms. Like calcium, some food products have vitamin D added to them. For example, milk often has added vitamin D.
Sunshine is your best source of vitamin D. Your skin naturally produces vitamin D when exposed to the sun. Those with darker skin don’t produce vitamin D as well, so supplements may be necessary to avoid deficiency.
In addition to its positive effects on blood clotting and strong bones, vitamin K helps keeps your heart healthy. That’s because of the way it acts to clear out calcium from your blood vessels.
When calcium builds up in your body, it can lead to hardening (or calcification) of your tissues, organs and blood vessels. Calcium deposits in your arteries can lead to high blood pressure, kidney disease and more.
“Vitamin K has been shown to help activate a protein that helps prevent calcium from depositing in your arteries,” Zumpano explains. “Calcium deposits contribute to the development of plaque, so vitamin K does a lot of good for your heart health.”
Some early research has shown that vitamin K2 may be more effective at clearing out calcium than vitamin K1.
One study found that people who took in at least 32 micrograms per day of vitamin K2 in their diet were 50% less likely to die from heart disease related to hardened arteries. People in that study didn’t consume any vitamin K1.
Other research showed that women and people assigned female at birth (AFAB) who had a high intake of vitamin K2-rich foods (but not vitamin K1) were less likely to experience cardiovascular events, like heart attacks and strokes. For every 10 micrograms of vitamin K2 they consumed per day, their risk of heart disease decreased by 9%.
Calcium – Uses, Side Effects, and More | WebMD
8 Fast Facts About Calcium | Healthline
Calcium: What You Should Know | WebMD
Calcium and calcium supplements: Achieving the right balance
How much calcium you need depends on your age and sex.
Calcium: Recommended daily amount
| Men | |
|---|---|
| 19-50 years | 1,000 mg |
| 51-70 years | 1,000 mg |
| 71 and older | 1,200 mg |
| Women | |
|---|---|
| 19-50 years | 1,000 mg |
| 51 and older | 1,200 mg |
The recommended upper limit for calcium is 2,500 mg a day for adults 19 to 50. For those 51 and older, the limit is 2,000 mg a day.
Hypercalcemia
Hypercalcemia is a condition in which the calcium level in the blood becomes too high. Too much calcium in the blood can weaken bones and create kidney stones. It also can affect the heart and brain.
Hypercalcemia | Clevland Clinic
Hypercalcemia: What Happens If You Have Too Much Calcium? | Healthline