https://vitamind3-cholecalciferol.com/vitamin-d-co-factors/
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Your calcium intake can actually be reduced as your vitamin D levels rise, because the higher your vitamin D level rises, the more calcium you will absorb.
When you are vitamin D deficient you may only absorb around 20% of your calcium intake, but when your vitamin D status improves to optimum, you can absorb as much as 50% of the calcium in the foods (and supplements) you eat.
The form of calcium supplement you take also affects absorption, because some calcium compounds are more readily absorbed than others. These are the compounds commonly found in calcium supplements (best on top)
- Orotate
- Malate
- Gluconate
- Citrate
- Phosphate
- Carbonate
Most people with optimum vitamin D levels and reasonable diets get enough calcium from food alone. So if your vitamin D levels are optimum, you may not need to worry about supplementing calcium. In fact it might be better if you don’t. According to the Mayo clinic, excessive calcium may increase your risk for
- Kidney stones
- Prostate cancer
- Constipation
- Calcium build-up in your blood vessels
- Impaired absorption of iron and zinc
If you eat a good diet, reduce your calcium supplementation while increasing your vitamin D levels, and when you reach optimum vitamin D, stop taking calcium supplements altogether.
If your diet is not good you should continue supplementing calcium, but we recommend you gradually reduce your daily calcium supplementation as your vitamin D levels increase, so that when you reach optimum vitamin D (50-65 ng/ml) you are taking no more than 400 mg of elemental calcium.
