If she has a balanced diet, she may only need an additional 500 mg of calcium. If she does not eat dairy, she may need a supplement. If a woman with these characteristics is meeting her RDA through food, it is best that she not add a calcium supplement. However, postmenopausal women at increased risk for fractures or osteoporosis need more calcium and vitamin D. There is evidence of risks (stroke and heart attack) of taking too much calcium through supplements. Men or women at risk for fracture or osteoporosisġ,200 mg calcium (diet + supplements) and 20–40 mcg (1,000 – 2,000 IUs) of vitamin D There is not enough scientific evidence to define the risks and benefits of taking calcium and vitamin D supplements in men. If a premenopausal woman does not eat any dairy foods, she likely needs to take a calcium supplement - 500 mg is probably enough to get her into a reasonable range. If a premenopausal woman meets her RDA through food, she should not take a calcium supplement.
There is not enough scientific evidence to define the risks and benefits of taking calcium and vitamin D supplements in premenopausal women. The clinical trial, Women’s Health Initiative Calcium and vitamin D, randomized 36,282 women in a post-menopausal state to receive either 500 mg of calcium carbonate and 200 UI of vitamin D3 two times per day or a placebo.
The risks of taking calcium and vitamin D supplements are not known in this group, however, during the bone building years, girls need extra calcium and might benefit from vitamin D supplements as well. On the contrary, the association between dietary calcium supplements and kidney stone risk is controversial.
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