Can vitamin C and D and calcium be taken at the same time? In the case of Calcium it needs Vitamin C and D to help with the absorption of calcium.
Taking different vitamin capsules at the same time is usually fine. There are a few exceptions which can help you decide what you should take together, what foods will help best absorb vitamins, and when you should avoid taking different vitamin capsules together. Essentially only a few vitamins and minerals inhibit absorption of each other, e.g. avoid taking iron and calcium together. It reduces the efficacy of both minerals. Also avoid taking large doses of zinc with calcium. At high doses, zinc can interfere with calcium absorption.
The body best absorbs calcium, whether from food or supplements, when it’s taken several times a day in amounts of not more than 500mg, but taking it all at once is better than not taking it at all. Calcium carbonate is absorbed best when taken with food. Calcium citrate can be taken anytime.
The body performs different functions at different times of the day. Many people suggest adding food supplements at varied times of the day to accommodate for the digestion and assimilation of these nutrients.
Calcium is utilized at night, and also because calcium can help you get to sleep when taken at bed time. Stimulating vitamins, such as vitamin C, should not be taken before bedtime. Fat-soluble vitamins need fat in order to be absorbed, so they should always be taken with meals that contain fat. Fat-soluble vitamins include vitamins A, vitamin D, vitamin E and vitamin K.
Calcium supplements often come in combination with vitamin D, which is necessary for the absorption of calcium. However, calcium and vitamin D do not need to be taken together or in the same preparation to be absorbed by the body. Minerals such as magnesium and phosphorus also are important but usually are obtained through food or multivitamins. Most experts recommend that nutrients come from a balanced diet, with multivitamins used to supplement dietary deficiencies.
Some calcium supplements may cause side effects, such as gas or constipation, for some people. If simple measures (such as increasing your intake of fluids and high-fiber foods) do not solve the problem, you should try another form of calcium. Also, it is important to increase the dose of your supplement gradually: take just 500 mg a day for a week, and then slowly add more calcium. Do not take more than the recommended amount of calcium without your doctor’s approval.
A couple of other tips -
- Eat foods high in the amino acid lysine, which is needed for calcium absorption. These include eggs, fish, lima beans and soy products
- Take a sunbath without sunscreen for 15 minutes, three times a week. Sunshine is the easiest way to get vitamin D, which is essential for proper absorption of calcium. Stay out of the sun when the rays are strongest, between 10 a.m. and 2 p.m.
- Divide up your doses of calcium. It appears to work more effectively if taken in smaller doses spread out over the day, rather than a large dose all at once.
- Decrease or eliminate soft drinks from your diet. They are high in phosphorus, which can cause you to lose calcium. High phosphorus intake can lead to calcium excretion in your urine.
- Decrease or eliminate animal-based products in your diet. High intake of animal-based proteins causes increased amounts of calcium to be excreted in your urine. A high intake of sodium is another culprit.
- Cut down on junk foods, alcohol, caffeine and white flour. All of these lead to an excessive loss of calcium from your body and a decreased rate of absorption.
- Eat foods containing oxalic acid in moderation. Oxalic acid interferes with calcium absorption. Foods containing oxalic acid include almonds, beet greens, cashews, chard, kale, rhubarb and spinach.
- Use wheat bran in moderation. Excessive amounts can interfere with calcium absorption.
Check your prescription medications. Some, such as glucocorticoids, can interfere with calcium absorption. - General recommendations for nutritional supplementation: To avoid stomach problems and promote better tolerance, supplements should always be taken earlier, or in the middle of a larger meal. When taken on an empty stomach or after a meal, there is a greater risk of some tablets causing irritation, or eventually erosion of the esophageal sphincter, resulting in Gastroesophageal Reflux Disease (GERD). It is also advisable not to lie down immediately after taking any pills. When taking a very large daily amount of a single nutrient, it is better to split it up into smaller doses to not interfere with the absorption of other nutrients in food, or nutrients supplemented at lower amounts.
