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Unlocking the Power of Calcium Tablets and Vitamin D3 for Bone Health

Published : Apr 20, 2020 9 mins read Updated On : Nov 03, 2023

Everything You Need to Know About Calcium Tablets and Vitamin D3

Being the most abundant mineral in the body, 99% of the body’s calcium is found in our teeth and bones. The remaining 1% is found in muscles, blood, and other tissues. Thus, getting enough calcium through the diet is quite important.

Vitamin D also called the sunshine vitamin, helps to ensure that bones remain strong and aids to avoid bone health issues like osteoporosis. In this article, we will discuss the deficiency symptoms, sources of calcium and d3, calcium and vitamin d3 tablets use, benefits of calcium and vitamin d3 tablets, calcium and d3 supplements, calcium and vitamin d3 tablet Benefits, the dosage of calcium and d3, etc.

Role of Calcium and Vitamin D3 in the human body:

It is important to have sufficient levels of vitamin D in the body as it helps to metabolize and regulate calcium levels in the body. Vitamin D plays an important role in many other body functions.

Vitamin D3 benefits include -

  • Bone Health

Vitamin D boosts calcium absorption in the body which helps to maintain adequate levels of calcium and phosphorus which are essential for healthy bone mineralization. Vitamin D deficiency in adults leads to osteon Malaysia or softening of bones. This results in two muscular weaknesses and poor bone density. Long-term vitamin D deficiency can also lead to osteoporosis.

  • Immune function

Proper intake of vitamin D helps support good immune functions and it's to reduce autoimmune diseases. Studies have suggested that the benefits of vitamin D play an important role in immune functions. They have concluded that there is a link between vitamin D deficiency and the development of autoimmune conditions like asthma, diabetes, and arthritis. However, more research is necessary to validate it.

  • Supports weight loss

People with lower levels of vitamin D have a higher chance of more body weight. Many researchers suggest that calcium and vitamin D supplements can have an appetite-suppressing effect that can lead to weight loss. The studies may not be conclusive enough but there are significant signs that vitamin D can lead to weight loss and there is a definite relationship between weight and vitamin D.

Calcium too plays various important roles in the body. These include the following -

  • Bone Health

Calcium is important for the growth, development, and maintenance of bones. As you grow, calcium contributes to the development of your bones. Later, calcium aids to maintain adequate bone density and slow down bone loss which naturally comes with aging.

Females who have experienced menopause may lose bone density faster rate than males which puts them at a higher risk of developing osteoporosis. Hence, your health expert will recommend calcium and d3 supplements.

  • Regulates muscle contraction

Calcium aids to regulate muscle contraction. The human body releases calcium whenever a nerve stimulates a muscle. Calcium aids the protein in the muscles to carry out the work of contraction. This calcium, when pumped out of the muscles, helps the muscle relax.

  • Supports cardiovascular system

Calcium plays an important role in blood clotting. As the process of clotting is complex and involves a number of steps, it involves calcium too. Calcium also helps maintain the actions of the heart muscle as it relaxes the muscles around the blood vessels.
Many studies have also indicated a possible link between lower blood pressure and higher consumption of calcium.

Calcium And Vitamin D3 Deficiency:

As you age, your chances of calcium deficiency increase. Some of the common factors that are responsible for calcium deficiency are -

  • Not enough consumption of calcium-rich foods
  • Hormonal changes
  • Dietary intolerance to calcium foods
  • Genetic factors

Women should increase their calcium intake more than men, to avoid bone health issues. This is because a woman’s bone thins faster due to a decline in estrogen caused due to menopause. Hence, increasing calcium intake will help to reduce the risk of osteoporosis.

Here are a few common health issues caused by calcium deficiency -

  1. Hypocalcemia
  2. Skin & Nail Problems
  3. Extreme Fatigue
  4. Osteoporosis & Osteopenia
  5. Dental Problems
  6. Depression
  7. PMS (Premenstrual Syndrome)

Vitamin D deficiency is caused due to lack of exposure to the sun or a lack of intake of vitamin d rich foods in the diet. Research says that 1 billion humans around the world have low levels of vitamin D.

Some of the common causes of Vitamin D deficiency are -

  • Obesity
  • Not enough consumption of fish/ dairy
  • Lactose intolerance
  • Largely Staying Indoors/ Working in Overnight Shift

Vitamin D deficiency may not be easily recognizable as deficiency symptoms may not occur for several months or even years.

So, keep a check for the following signs and symptoms -

  • Frequent Illnesses
  • Tiredness or Fatigue
  • Bone, Muscle & Back Pain, Bone Loss
  • Depression and Anxiety Issues
  • Slow Wound Healing
  • Hair Loss
  • Weight Gain

You can easily observe that most calcium and vitamin d3 deficiency symptoms are similar to each other with Bone health issues being the most prominent and important symptom.

Sources of Calcium & D3:

The calcium requirement for males and females in India is the same. The RDA (Recommended Daily Allowance) for Calcium for average Indian Men & Women is 1000 mg. You can ensure optimal bone health by meeting the daily dietary intake of Calcium.

However, as you age, females should increase the consumption of calcium-rich foods earlier than men. Although dairy products like milk, cheese, and yogurt are high in calcium, there are many dairy-free sources of calcium too.
Here’s a list -

  1. Seeds (Poppy, sesame, celery, and chia seeds)
  2. Salmon
  3. Beans and Lentils
  4. Almonds
  5. Leafy Veggies
  6. Figs
  7. Fortified Cereals

Humans can get their daily Vitamin D requirement from exposure to sunlight. However, many people cannot rely only on exposure to sunlight, especially those who are at risk of developing vitamin D deficiency. Here are some of the food sources of vitamin D -

  1. Fatty fish (salmon and tuna)
  2. Cheese
  3. Fortified Milk
  4. Fortified Cereals
  5. Mushrooms
  6. Egg Yolks

Most of the above-mentioned food sources fall into two categories. Either they are dairy products or animal-sourced food items. Thus for those vegetarians have lactose intolerance and vegans have to rely on Calcium and D3 supplements to fulfill their daily nutritional requirements.

Calcium and D3 Supplements

The combination of calcium and d3 is used to treat health conditions like bone loss (osteoporosis), weak bones (rickets/ osteomalacia), decreased functioning of the parathyroid gland (hypoparathyroidism), and other muscle diseases. They are also used to overcome calcium deficiency and to get enough calcium for pregnant, nursing, and postmenopausal women and people with certain medications.

How to take Calcium and Vitamin D3 Tablets?

One should consume calcium and vitamin D3 tablets as prescribed by their health expert. You should not intake smaller or larger amounts than what is recommended. Check the label and directions to use.

Generally, dietary supplements are to be consumed with or without food. Consume enough water along with the tablet.

When to take Calcium and Vitamin D3 Supplements?

The timing of consuming calcium and vitamin D supplements is quite important.

Here are some of the factors that you should consider -

  1. Total daily dose: Calcium is best absorbed when taken in small doses (generally less than 600 mg at one time). It is advised to take two or more doses if your calcium requirement is above 1000 mg.
  2. Types of calcium: You can check the type of calcium that the respective supplement contains. You can take calcium carbonate with food while calcium citrate can be taken without food too. The acid produced by the stomach while eating helps to absorb calcium carbonate.
  3. Medication and supplementation: Effervescent forms of calcium and vitamin d supplement are quickly absorbed in the body and show results faster. They are easy to digest and gentle on the stomach. Such supplements are preferable over other forms of calcium and D3 tablets.

Types of Calcium & D3 Supplements

There are many types of calcium supplements. Your health expert will advise you to choose the best option according to your needs and preferences.

Supplements may have different amounts of calcium compounds and elemental calcium as mentioned below -

  1. Calcium carbonate: It contains 40% elemental calcium. This form of supplement is relatively cheap, commonly available, and convenient to use. Consuming it with your food is recommended as the stomach acid will help the body absorb it fast.
  2. Calcium gluconate: It contains 9 percent elemental calcium.
  3. Calcium lactate: This form of supplement contains 13 percent elemental calcium.
  4. Calcium citrate: It contains 21 percent elemental calcium. You can take it with or without food. It is generally used to treat inflammatory bowel disease, achlorhydria, and other disorders.

How over-dosage can nullify its effect?

Some people who consume it daily do not tend to consider its dosage. While recommended anywhere between 400-800 mg. Overdosage can reduce or cloud its effectiveness drastically. This dosage depends on various factors like your age, weight, height, etc... Consulting a local physician is always a wise decision before adding this to your daily supplement.

Calcium and D3 supplements for older people can be very useful in moderate quantities as their skin tends to become thinner as time passes. Most of them spend their time indoors rather than outdoors so their exposure to sunlight is minimal. In addition to this, as we grow older our bones start to absorb calcium at a reduced rate.

Therefore, these supplements play an important role in the day-to-day diet plan of any age group. But, consuming Calcium and D3 will not improve or speed up the process. In addition, it might reduce its effects on a large scale. It not only wastes the intake of the supplement but also harms your kidneys and increases pH levels in your blood.

Other side effects like Nausea, Vomiting, confusion, etc... are observed as well. It is vital for us to understand that it is harmful to our bodies to intake large amounts of calcium so we should always consult our physician before we start consuming Calcium and Vitamin D3 Supplements in any form.

My Experience with Calcium and Vitamin D3 Supplement:

I have been consuming supplements for calcium and D3 deficiency for almost 2 years now. The main issue that I have faced is finding the correct supplement as I’m a vegan. Fast&Up Fortify is the perfect option as it fulfills my Vitamin D3 and Calcium deficiencies while maintaining my vegan lifestyle. I do not have to jump from one company to another in the search for the correct one.

It doesn’t only help me keep my vegan lifestyle in check but also comes in interesting flavors. Along with Tasting good, it also provides me with additional benefits since it has many more Vitamins like Vitamin K1, Vitamin B6, and Magnesium. I usually post my meals as per the instructed guidelines. Fast&Up Fortify is truly the supreme supplement for all my vitamin needs.

The Bottom Line:

Naturally, the vitamin D from sunlight and food is necessary and optimal for health but as some lifestyles do not permit individuals to spare time for a morning walk these supplements can be of great help and prove to be a valuable asset. I
it has already been adopted by a lot of people in their daily diet. It not only helps to boost your metabolism and immune system it also makes your bones healthy and strong.

It also fortifies our immune system to fight and tackle radical viruses or diseases. In addition, older people with darker skin or who live farther away from the equator maybe find this supplement very useful and important.


Sakshi Kirpalani - @fitnespal

Fitness pal - An initiative that began off as sharing her own personal transformational journey made Sakshi discover her passion for fitness. The idea of Fitnesspal is to be a medium and provide support to those on their path to fitness. We all need company in our fitness journey and Sakshi is here for that. A certified nutritionist and a full-time trainer Sakshi aspires to build a community where everyone is her FitPal.

Dipesh Sharma
Dipesh Sharma
Sports and Fitness

Dipesh Sharma is a sports freak, who loves All things Sports who loves to play cricket, badminton. He has been covering topics related to sporting events, news, sports nutrition. Apart from... Read More

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