Last Updated on March 15, 2024 by Partha Protim Choudhury
Adequate levels of calcium and vitamin D are important for overall muscle and bone health. Optimisation of gut calcium and phosphorus absorption for proper formation of the bone mineral matrix is a critical function for vitamin D. It also serves other functions that are crucial in keeping bodily functions in check and preventing diseases and infections. In this article, we’ll talk about how vitamin D facilitates calcium balance, how they are related, and the best ways to get both nutrients.
What part does vitamin D play in preserving calcium levels?
Vitamin D and calcium are important nutrients that are so closely related in complementing their roles in the body. Calcium is a key mineral that provides strength and structure to bones and muscles, while vitamin D contributes to the regulation of calcium absorption from the gut into the bloodstream. Even with a sufficient calcium diet, the body finds it difficult to absorb calcium effectively without enough vitamin D. Increasing gut calcium absorption is the main function of vitamin D throughout growth, ensuring that there is enough calcium available for bone formation.
It is important to mention the role of the parathyroid hormone (PTH) in maintaining calcium levels in the blood. An important role of vitamin D is to regulate the secretion of parathyroid hormone. PTH further stimulates the release of calcium from bones when calcium levels are low in the blood. As a result of these functions, serum calcium and phosphorus concentrations are elevated to exceedingly saturated levels required for the mineralization of bone to prevent bone matrix deficiencies.
Is vitamin D just a calcium absorber?
Adequate levels of calcium and vitamin D are important for overall muscle health. Vitamin D helps in maintaining muscle strength and function, while calcium is required for muscle contraction. To transfer messages from one part of the body to another, nerves use calcium and phosphorus. So, both nutrients work together to support various physiological functions in the body, particularly bone health and muscle function.
Vitamin D also has other important functions, including supporting immune function, nerve coordination, promoting cell growth and differentiation, and reducing inflammation.
Do you need calcium with vitamin D supplements?
No, it is not necessary to take vitamin D and calcium supplements at the same time, even though our bodies require both for calcium absorption. Vitamin D supplements can be taken with or without food, and a complete sachet can be taken at one time.
It’s crucial to note that even with optimal calcium intake, a person suffering from a vitamin D deficiency may eventually experience weak bones. But that’s not it. To improve the effectiveness of calcium absorption, optimal vitamin D levels are required.
What are the best ways to get enough vitamin D and calcium?
Vitamin D and calcium are found in very few natural foods. Fortification of food with vitamin D and calcium is a safe and effective way to ensure that most people reach their recommended daily intake levels. Although skin contact with sunlight helps in the body’s production of vitamin D, the best dietary source of vitamin D is fatty fish, such as salmon, mackerel, and tuna. Cod liver oil is another popular source. Dairy products like yoghurt and ricotta cheese, as well as milk, are high in calcium and vitamin D. Mushrooms are a great source of calcium and vitamin D. Egg yolks are a rich source of calcium and vitamin D. Calcium is abundant in dark green veggies, including kale, spinach, and okra.
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