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If you have a hard time eating enough high-calcium foods, supplements are a great way to get the calcium you need. Calcium comes in a number of forms, such as calcium carbonate and calcium citrate. The elemental calcium content is what is important. Read the label to find the amount on elemental calcium in each pill. Here are just a few options:
How should I take my calcium?
How much Vitamin D should I get?
All vertebrates, including humans, obtain most of their vitamin D from sunlight (UVB). Latitude, season, time of day and pollution affect production. In Seattle, latitude 47 degrees N, exposure to sunlight between late October and early April will not produce any significant amounts of vitamin D in the skin. Dark skin pigmentation, skin aging and sunscreen reduce skin production of vitamin D. Vitamin D deficiency is most common among the elderly.
There is usually plenty of vitamin D in a multivitamin and some calcium supplements also include vitamin Djust check the label.
Mary Laya, MD, MPH
Department of Medicine / Division of General Internal Medicine
University of Washington Medical Center
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