Liquid Breakfast
Happy FRIDAY! 
I’m so happy that the weekend is just about here! My sister’s Mexican-themed bridal shower is tomorrow afternoon! I seriously cannot wait! 
After a quickie 30-minute workout this morning, I was craving something cold. A nice, cool smoothie was an easy decision.
In the mix:
- Banana
- Blueberries
- Packed of Amazing Meal Original Blend
- Vanilla soy milk
- Ice
With my smoothie, I added a protein-packed Stonyfield Oikos Greek yogurt for some staying power and a glass of iced coffee for some much-needed Friday energy.
Calcium + Vitamin D
As you, I take a multivitamin most days of the week. (I often forget to take it! 
) Coupled with a healthy diet, I thought I as covering all of the nutritional bases, including getting enough Calcium and Vitamin D in my diet. However, after speaking with my RD friend, Janel Ovrut, I realized that I needed to step-it-up in the Calcium + Vitamin D department.
So, yesterday afternoon, I went to the Vitamin Shoppe to stock-up on Calcium with Vitamin D. This huge bottle was surprisingly cheap– just $9!
I am not an expert on dietary supplements. I just wanted to bring attention to this topic because some of you might be missing out on this essential combination. If you have specific questions, please contact your doctor or a Registered Dietitian.
Here are some interesting articles about Calcium and Vitamin D:
- Active Young Women Need Calcium, Vitamin D
- D Is for Defense: Why Vitamin D Is the Ultimate Super Vitamin
- In addition to Vitamin D, healthy bones also require Vitamin K and Potassium
- Important Info About the Vitamin D and Calcium Connection
- How to Get Vitamin D in Your Diet
Question of the Day
Do you take dietary supplements/vitamins? If so, which ones?
Posted by: Tina 68 comments
Posted in: Uncategorized
on Jul 31st, 2009 at 7:16 am
A smoothie and iced coffee! That’s the best breakfast ever!! Like you, I take a one a day on most days (I forget too!) and I was taking cinnamon for a while but it was drying me out (?) so I stopped taking it. But the calcium with Vitamin D is a great idea. I think I’ll pick some up!
on Jul 31st, 2009 at 7:17 am
I am concerned about calcium and vitamin D because of my family history of osteoporosis so I try to have plenty of dairy and my adora disk each day
One thing that I wanted to add that my RD told me is that in order for your body to absorb the calcium it needs the vitamin d and in order to absorb the vitamin d it needs plenty of fat. Which is why she recommends using 1% or 2% dairy products instead of fat free. Or milks like hemp or soy that are enriched with calcium and vitamin because they naturally have fat in them.
on Jul 31st, 2009 at 7:22 am
I only take calcium…eeek. And it’s the chocolate chew. I cannot swallow pills–which is bad because I am 21 years old. I need to learn–because life becomes hard when I get sick and need to take medicine and have to chew pills up.
on Jul 31st, 2009 at 7:42 am
i take a multivitamin, but i need to start taking a calcium pill as well. i used to have a chocolate chew each day, but the ridiculous list of artificial ingredients started to bother me, and i never replaced it with a regular pill. thanks for the reminder!
on Jul 31st, 2009 at 7:49 am
I take a few these days – a multi vitamin, calcium +D, fish oil, and acidophilus. I started taking acidophilus when I was teaching – I’d get sick for MONTHS during the winter! A parent recommended it to me, and it helped dramatically. Strange but true: a good portion of our immune system is in our digestive system!
on Jul 31st, 2009 at 7:50 am
I take this combo most days (when I remember!)
on Jul 31st, 2009 at 7:50 am
Madison – check the calcium chews you use; most have Vitamin D in them as well to help the calcium be absorbed and they also tend to have a little fat as well for the same reason. So you should be covered the same as with a pill.
I take a multi and also a calcium supplement every day!
on Jul 31st, 2009 at 8:01 am
I’m glad you brought this up, Tina… I used to diligently take a calcium + D supplement as well as a multivitamin, but for some reason I’ve been slacking in the vitamin department! I need to get to the Vitamin Shoppe.
on Jul 31st, 2009 at 8:01 am
Your going to have to much fun at the bridal shower I cant wait to hear about it. I do take vitamins, I take a womens daily multi and primrose oil for healthy hair, skin and nails. Im thinking of upping my calcium too but im not sure which ones.
on Jul 31st, 2009 at 8:06 am
Can’t wait to see how the bridal shower comes together!
I take a multivitamin everyday, but I’ve been looking into adding calcium and vitamin D, especially after I read several articles on all the benefits of D.
on Jul 31st, 2009 at 8:07 am
I always get overwhelmed with so many supplements out there! It’s hard to know what I really need and what companies are the best.
on Jul 31st, 2009 at 8:23 am
I’ve been taking a calcium + vitamin D pill for about a year now because both are super important for strong bones (along with an otherwise healthy diet too, of course!)
on Jul 31st, 2009 at 8:24 am
It’s smart to take a multivitamin – just make sure they don’t have more than 100% of any of the vits/mins. It’s really easy to overdo it, especially if you use other products that are fortified (protein powders, bars, drinks, etc). Calcium with vitamin D is very important! You should analyze your intake to see if you get 1,000 mg calcium/day and if you don’t then take a supplement. Vitamin D is another interesting one…I will likely be doing a post on it soon. The recommendations are being questioned, and will most likely be increased. There’s a company called Metagenics (no i don’t work for them), their products are amazing and go through the highest level of certification (GMP certified), they are more money but you can be 100% sure that what they say is in it, actually is!
on Jul 31st, 2009 at 8:28 am
There is so much debate over the effectiveness of vitamin supplements. I never know what to believe. The studies seem to always be contradicting one another. I usually take calcium because brittle bones seem to be in my family, and sometimes I even get to enjoy a dark chocolate adora disk!
on Jul 31st, 2009 at 8:34 am
I try really hard to remember to take my multi vitamin and Calcium supplements everyday. Osteoperosis runs in my family and that coupled with my small frame + running puts at major risk. Like you, I remember most days
on Jul 31st, 2009 at 8:40 am
Tina, thank you for bringing up this issue. There has been a great deal of research on the issue of Vitamin D and the role is plays in our health. It amazes me the links researchers are finding between low D levels and many diseases/conditions.
I got very sick a couple of years ago. In the process of many blood draws, my doc. realized I had an almost non-existent D level. Since then I take extra D everyday and my levels are at a normal persons range now. I encourage people to have their D levels checked, it really is a good thing to know.
Just as a reader mentioned before, D & Calcium go hand-in-hand to work correctly, along with a little fat.
You don’t need some super expensive and fancy Vitamin D for it to work correctly in the body, I have been using a brand whose bottle that costs me about $5.00, for sometime now and it does just fine.
on Jul 31st, 2009 at 8:49 am
Make sure you are also taking something with your RDV of magnesium. I saw on Oprah that taking calcium can…”clog you up.” Gross, but just passing on the info!
on Jul 31st, 2009 at 8:51 am
I just take a normal, once a day, women’s multi vitamin. Nothing fancy.
on Jul 31st, 2009 at 8:54 am
Enjoy the Bridal Shower! Sounds like lots of fun. I can’t wait to see the food pics from the shower
On another note, I also struggle with getting enough Calcium and Vitamin D since I am allergic to dairy. I try to drink calcium fortified OJ and breads and eat green veggies to help the cause!
on Jul 31st, 2009 at 8:58 am
I don’t – I used to take a viactiv calcium chew and multi viatmin everyday…but to be honest, it was more for the chocolate flavor than anything else!
on Jul 31st, 2009 at 8:58 am
Tina,
Can you tell me a little more about Amazing Meal? I want to start adding something like this to my smoothies, which are basically just fruit and yogurt or soy milk at the moment. Is it flavored? What does it add to the smoothie? CAn you buy it at Naturals in Porter Square?
Thanks!
Ellen
on Jul 31st, 2009 at 9:01 am
I take a multi and B vitamin everyday. I can honestly tell the difference between the days that I forget the B vitamin vs the days I do take it. They give me SO much energy!
on Jul 31st, 2009 at 9:02 am
I take a multi-vitamin everyday, and they are the gummy ones! My doctor has not told me to take a calcium pill, but my best friend’s doctor has told her to take a calcium every day. Should I take calcium too?
on Jul 31st, 2009 at 9:03 am
I used to take supplements, but it seems like so many of them upset my stomach! Especially calcium supplements for some reason.
I can’t wait to hear how the Mexican-themed bridal shower turns out…sounds like so much fun!
on Jul 31st, 2009 at 9:06 am
I take a multi, calcium, fish oil, a Vitamin B Complex and Vitamin D. Living in MN (or any other colder climate) makes it hard to absorb enough natural Vitamin D. Every Sunday night I refill my 7 day pill case and always have them in my purse, it makes it easier to remember to take them all very day. My doctor suggested Vitamin B because I take birth control pills and she mentioned that they may deplete your naturally produced supply.
on Jul 31st, 2009 at 9:11 am
I actually don’t take any vitamins or supplements. Last time I took a vitamin it made me nauseated.
BTW: You should try putting the yogurt IN your smoothie! Save yourself from washing that spoon.
on Jul 31st, 2009 at 9:16 am
I take a multivitamin in the morning and a Calcium plus D and minerals at night.
on Jul 31st, 2009 at 9:18 am
Mmm that smoothie looks tasty! I take a multi-vitamin each day (Women’s One A Day) and most days an Adora Calcium disk (which I found through your blog actually!)
on Jul 31st, 2009 at 9:19 am
I’ve been taking Adora supplements for the last month or so because I finally faced that fact that I don’t eat enough calcium! I don’t want any bone issues so I’m dutifully eating my chocolate calcium. I know, life is hard when you have to eat chocolate.
on Jul 31st, 2009 at 9:28 am
I’m so forgetful in the morning that I rarely remember to take my multi vitamin… let alone any other supplement. Any tips/ tricks to remember to take it?
on Jul 31st, 2009 at 9:28 am
@Ellen: Check out the Amazing Grass website for more info about it. I believe Whole Foods sells it?
on Jul 31st, 2009 at 9:36 am
I’m horrible about remembering to take them but I take:
a double dose of Vit D (I learned I was quite deficient at my last physical)
Flax seed oil
a multi
an Adora disk (funny how I rarely forget to take the vitamin that tastes like chocolate!)
B-complex
cinnamon (helps with blood sugar)
You are right on about the Vitamin D deficiency. I’m convinced it’s been connected to my mood swings, my back problems last year and now some foot pain. Can’t wait to get retested next month to see if my D levels are still low!
on Jul 31st, 2009 at 9:37 am
I probably should get more of those two vitamins! I take a multi and extra folic acid(because anemia runs in the fam) and I have been taking them faithfully for 2 years. I have also considered adding fish oil for extra shiny hair/nails!
on Jul 31st, 2009 at 9:42 am
I take a Calcium + Vitamin D, ,multivitamin, fish oil, and magnesium supplement. I forget to take them way too much though!
on Jul 31st, 2009 at 9:49 am
I really need to get a blender after looking at the smoothies on your blog and the others I read. Must buy one after I get back in town.
I take a fish oil suppliment, fiber suppliment and a multi. They help with my IBS, my brain function and getting the extra vitamins I miss sometimes. I might need extra calcium so I’ll have to ask the doc.
on Jul 31st, 2009 at 9:50 am
When I remember I take vitamins & chocolate calcium chews
on Jul 31st, 2009 at 9:50 am
I take Adora calcium/vitamin D/vitamin K supplements Monday – Friday (I keep them in my desk drawer!). However, my doctor recently told me there is a difference between Vitamin D2 and D3. D3 is preferrable because your body can more easily absorb it. Good to know!
on Jul 31st, 2009 at 10:00 am
I’ve been taking Centrum Performance pretty religiously, thanks to keeping a bottle at work and another in my purse, that way even if I’m not home I’ll have my vitamins and hopefully don’t forget! I was looking through others posts though, and don’t see anything about Chromium. I recently read it’s good to take a chromium supplement daily b/c we often overlook that in most of our foods??? Anyone heard similar?? Anyone taking one?
on Jul 31st, 2009 at 10:02 am
I take one day day for women, my husband puts it everyday in the morning in our breakfast nook, hence thanks to him I dont forget. btw, when I just take a smoothie or yogurt for b’fast it doesnt stay..I have to have a piece of bread, waffle or something solid with it..is it because I dont add anything in my smoothie apart from fruits, and dairy?
on Jul 31st, 2009 at 10:13 am
I take a multivitamin (which I forget to take a lot too!) and Adora calcium discs. I’ve been wanting to pick up fish oil though so maybe I’ll be taking that soon too.
on Jul 31st, 2009 at 10:26 am
Great breakfast! I use Tums to get my calcium, odd, but it works:) I take probiotics too, for my tummy:)
on Jul 31st, 2009 at 10:39 am
oh man i feel like a 90 year old grandma in the morning because i take so many pils:
Chinese Herbs (for PMS)
Glucosamine (for knees)
Quantum Brain Complex (for my smarts!)
Calcium Lactate (for bones)
A B-12 Supplement (for vegetarianism)
Birth Control (for anti-baby measures)
on Jul 31st, 2009 at 10:57 am
once a year i go out and buy a bunch of vitamins and tell myself i’ll take them daily. i’ve usually forgotten about them by 6 days in
on Jul 31st, 2009 at 10:57 am
Hi Tina – nice you got Ca + D! Our bodies can only absorb about 500-600mg at a time, though, so if you’re taking 2 tablets, you should take them at 2 different times and not with a high iron food (since it blocks some absorption) so don’t take your calcium after munching on some spinach or a steak. Great to get the vitamin D too since it helps the absorption of Calcium. So much to know – no wonder people are confused!
on Jul 31st, 2009 at 11:02 am
I’m always so worried about calcium and vitamin D (especially in the winter)! I take a multi and a calcium supplement but that’s about it.
on Jul 31st, 2009 at 11:15 am
I just take a Multi Vitamin daily plus Fish Oil. One of my colleauges (a marathoner/triathelete) takes about 10 different pills a day! Too much for me!
on Jul 31st, 2009 at 11:21 am
Have fun at the shower! Can’t wait to see the pics.
on Jul 31st, 2009 at 11:21 am
I have read many times in health mags that if you eat a healthy diet there’s really no need for a multivitamin. So I don’t bother wasting my money.
on Jul 31st, 2009 at 11:26 am
@Jenny: You are completely wrong. Why would you even make that comment?
on Jul 31st, 2009 at 11:32 am
[...] Reply · View DietitianJanel: @carrotsncake started taking her Calcium + D…did you? http://carrotsncake.com/2009/07/19508.html 2009-07-31 14:58:45 · Reply · View buknuk: Published a blog post: "Discover [...]
on Jul 31st, 2009 at 11:44 am
I take womens one a day, a fish oil supplement and 2 viactiv chews daily. I keep them all in the kitchen near my breakfast food so I don’t forget to take them in the morning!
on Jul 31st, 2009 at 12:02 pm
Liquid Breakfast, yeah!
I take a MV sometimes… not often enough, and I take a Bcomplex because it helps me deal with stress/migraines… I really should take Cal/D but I can barely remember to take the ones I do take! Any tips on remembering to take your vitamins?
on Jul 31st, 2009 at 12:14 pm
I take a multi-v, calcium & vit d (plus magnesium) supplement and a folic acid supplement (since I plan to have children in the next couple of years). Great post!
on Jul 31st, 2009 at 12:15 pm
FYI – a lot of the “chewy” calcium supplements have partially hydrogenated oils, so watch out!
on Jul 31st, 2009 at 12:22 pm
The shake I have in the AM had pretty much all the vitamins I need…plus flax! I love it, It’s protein and a multi all in one
That’s great that you can eat the plain yogurt plain! I always have to add something to it.
on Jul 31st, 2009 at 12:31 pm
I had that EXACT smoothie this morning! It was mighty tasty.
I don’t take any vitamins…whoops. I like to think I get what I need from the food I eat, but I actually don’t think pizza has as many vitamins as I like to pretend it does.
Can’t wait for the recap of the bridal shower! I love seeing parties…there’s always so much creativity!
on Jul 31st, 2009 at 12:48 pm
It’s cookie Friday! Yay!
on Jul 31st, 2009 at 12:55 pm
I take fish oil, a multi, and I’m working though a pack of Adora…I ususally take one of those a day, but I’m going to try to switch to a pill made of calcium citrate because I think my tummy does not like calcium carbonate. I also head that D3 is important to seek out, rather than D2. I haven’t been tested, but I think living in San Diego helps me get some Vitamin D from the sun, but I am pretty dilligent with sunscreen so it’s always good to supplement “just in case,” I say!
on Jul 31st, 2009 at 2:03 pm
A few times a week I’ll take a multi-v and glucosamine chondroitin, which is thought to help rebuild cartilage and relieve joint pain. I’m a runner, so I’m always concerned about my knees and hips.
on Jul 31st, 2009 at 2:13 pm
I don’t take supplements. However, I eat a clif z-bar almost every day which is fortified with 30% of my calcium, 10% iron, and a lot else. Also, I’ll occasionally have a vitatop as a special dessert(way too expensive to have every day) but those are loaded with nutrients as well
on Jul 31st, 2009 at 2:21 pm
I have always taken a multi-vitamin, too. After reading so many things about the importance of Vitamin D, I added it to my daily routine as well. Here is a post I wrote about it. http://modernation.wordpress.com/2009/07/12/seeing-the-light-vitamin-d/
Since a lack of the vitamin may be the primary culprit in depression, heart disease, pregnancy problems, birth defects, skin and other cancers, and multiple sclerosis – I thought it couldn’t hurt to add it!
on Jul 31st, 2009 at 2:22 pm
The only supplement I take is calcium, but my mom takes vitamin D because she’s deficient in it. I personally do not believe in taking many vitamins because, quite frankly, your body urinates out excess ones anyway.
on Jul 31st, 2009 at 2:40 pm
I agree with Ada in most cases that supplements are often not necessary. A nutrition sciences teacher once said, “Americans have the most expensive pee in the world” because we pee out so many extra vitamins. But 77% of Americans are vitamin D deficient because it is not found in many food sources and it is nearly impossible for our bodies to produce enough of it. Vitamin D is fat-soluble, which means you won’t pee out the excess as you would water-soluble vitamins like C. Normally this puts you at risk for toxicity, but toxicity is nearly impossible with Vitamin D.
Obviously, it is good to listen to your body and your doctor and do what is right for you.
on Jul 31st, 2009 at 2:42 pm
WOW! The Vitamin Shoppe’s sales for Vitamin D and Calcium must be going through the roof right now
I take a multivitamin (one-a-day) everyday but now I think I need to get me some D and Cal. And I’m with Sarah, I’m taking a multivitamin with folic acid b/c that’s really important if you plan on having kiddies in the near future. Thanks for the great post, Tina!
on Jul 31st, 2009 at 4:20 pm
Anon- I’m NOT wrong. I have read before in mags like Health and Self in the little boxes that multivitamins are a waste of dough of you’re eating properly. That is WHY I commented.
on Jul 31st, 2009 at 4:22 pm
That being said I do take glucosamine chondroitin every day for my joints. And if you think you need to grab a some more vitamin D+ Calcium, that’s def understandable. BUT a multivitamin IS a waste of money when you’re eating properly.
on Jul 31st, 2009 at 7:56 pm
i take my calcium in candy form….i’m such a child
on Jul 31st, 2009 at 8:25 pm
Liquid breakfast… I had one this morning too.
you should try
1 and 1/5 frozen bananas
skim plus or soymilk
a handful of walnuts
lots of cinnamon… tastes like banana bread (but colder!)