From the Guidelines
Taking probiotics, vitamin D, and calcium simultaneously in the morning does not cause significant absorption issues, as they work through different mechanisms and don't typically interfere with each other's absorption. Probiotics are beneficial bacteria that colonize the gut, while vitamin D helps with calcium absorption in the intestines. For optimal absorption, take calcium supplements in doses of 500-600mg at a time, paired with vitamin D (typically 600-2000 IU daily for adults) to enhance calcium uptake, as suggested by the British Obesity and Metabolic Surgery Society guidelines 1. Probiotics can be taken at the same time without concern, and some probiotics may even improve vitamin D absorption. However, it's essential to note that calcium and iron supplements should be taken 2 hours apart, as one may inhibit the absorption of the other, according to the guidelines 1. Since the question is about taking probiotics, vitamin D, and calcium, and not iron, this does not affect the recommendation.
When taking these supplements together, consider the following:
- Take calcium supplements with food, especially if you're taking calcium carbonate, as advised by the British Obesity and Metabolic Surgery Society guidelines 1.
- Choose calcium citrate if you're at risk of developing kidney stones, as it may be the preferred supplement in such cases 1.
- If you're taking other medications, especially antibiotics, separate probiotic intake by at least 2 hours to prevent the antibiotics from killing the beneficial bacteria.
- Spreading calcium intake throughout the day might maximize absorption if you're taking higher doses.
From the Research
Absorption Issues with Probiotics, Vitamin D, and Calcium
- There is evidence to suggest that taking probiotics, vitamin D, and calcium simultaneously may not have significant absorption issues 2, 3, 4.
- Probiotics have been shown to influence gut microbiota composition and/or function, which can affect calcium intake and absorption, as well as 25-hydroxyvitamin D levels 2.
- A systematic review of randomized controlled trials found that co-supplementation with vitamin D and probiotics yielded greater health benefits than its comparators, including improved mental health, metabolic parameters, and antioxidative capacity 3.
- Another study found that probiotics, prebiotics, or synbiotics supplementation was able to significantly elevate serum calcium levels, but the results failed to support the effects of this supplementation on parameters related to bone health in middle-aged and older adults 4.
- However, it is essential to note that the effects of probiotics can vary depending on the species, strain, and dosage, and more research is needed to clarify the role of probiotics in preventing and treating various medical conditions 5, 6.
Key Findings
- Probiotics can influence calcium absorption and 25-hydroxyvitamin D levels 2.
- Co-supplementation with vitamin D and probiotics may have greater health benefits than taking them separately 3.
- Probiotics, prebiotics, or synbiotics supplementation can elevate serum calcium levels, but its effects on bone health are unclear 4.
- The effects of probiotics can vary depending on the species, strain, and dosage, and more research is needed to clarify their role in preventing and treating various medical conditions 5, 6.