Supplements of Vitamin D and Calcium
Calcium and vitamin D supplements are crucial for reducing the risk of osteoporosis and fractures. Vitamin D can be obtained through multivitamins, a combination of calcium and vitamin D supplements, or taken independently. Many dietary supplements also include vitamin D; therefore, it is essential to review the nutritional label prior to consumption and consult a healthcare provider. Vitamin D supplements may be taken with food or alone, and the recommended dosage can be consumed at once. Although the body requires vitamin D for calcium absorption, it is not necessary to take them together at the same time, as numerous calcium supplements also contain vitamin D. Consultation with a healthcare provider can help identify the most appropriate vitamin D supplements.
The amount of calcium needed from dietary supplements depends on dietary intake. Calcium is the primary component of bones and taking calcium supplements, or consuming calcium-rich foods, can enhance peak bone mass, maintain bone mass, and lower the risk of developing osteoporosis. However, in cases of established osteoporosis, merely consuming vitamin D and calcium may not be sufficient, and additional medication prescribed by a healthcare professional may be necessary.
The Relationship Between Vitamin D and Calcium
Vitamin D and calcium work synergistically to protect bone health. Calcium is essential for building and maintaining bones, whereas vitamin D enhances the body’s ability to efficiently absorb calcium. Sufficient calcium intake alone may not be beneficial if vitamin D levels are low, as vitamin D facilitates calcium absorption in the intestines and maintains adequate levels of calcium and phosphate in the bloodstream, which are vital for normal bone mineralization and preventing conditions like tetany or hypocalcemia. Additionally, calcium is crucial for bone growth and remodeling by osteoblasts and osteoclasts.
Vitamin D is stored in fatty tissues and can be obtained through sun exposure, foods, and supplements. As a fat-soluble vitamin, it needs to undergo a hydroxylation process in the body to become active. The body acquires necessary calcium in two ways: through dietary choices or by mobilizing calcium from stores, mostly in bones, where nearly 99% of the body’s calcium is stored. The remaining calcium is found in muscles, blood, and other tissues.
Foods Rich in Vitamin D and Calcium
Foods contain various essential vitamins, minerals, and nutrients crucial for maintaining bodily health, including calcium and vitamin D. Dairy products, such as milk and cheese, particularly ricotta and yogurt, are significant sources of both vitamin D and calcium. The yolk of eggs is also rich in calcium. Incorporating whole eggs into the diet can boost vitamin D intake, and fortified skim milk is a good source of calcium.
Sources of Vitamin D
There is a wide array of food options to obtain the vitamin D essential for the body. As previously mentioned, vitamin D is a fat-soluble vitamin; therefore, the body can only absorb it when consumed with fatty foods like avocados, chicken, and peanut butter. Foods rich in vitamin D include fortified milk and dairy products, cod liver oil, and fatty fish, such as tuna, mackerel, and salmon.
The table below further illustrates food sources of vitamin D:
| Common Sources of Vitamin D | Serving Size | Vitamin D Content (Micrograms) |
|---|---|---|
| Canned Red Salmon | 85 grams | 17.9 |
| Cooked Trout | 85 grams | 16.2 |
| Smoked Chinook Salmon | 85 grams | 14.5 |
| Cooked Swordfish | 85 grams | 14.1 |
| Smoked Sturgeon | 85 grams | 13.7 |
| Canned Pink Salmon | 85 grams | 12.3 |
| Cod Liver Oil | 1 teaspoon | 11.3 |
| Smoked Cisco | 85 grams | 11.3 |
| Cooked Pink Salmon | 85 grams | 11.1 |
| Cooked Sturgeon | 85 grams | 11 |
| Smoked Whitefish | 85 grams | 10.9 |
| Cooked Mackerel | 85 grams | 9.7 |
| Cooked Coho Salmon | 85 grams | 9.6 |
| White Mushrooms | 1/2 cup | 7.9 |
| Canned Tuna in Oil | 85 grams | 5.7 |
| Cooked Halibut | 85 grams | 4.9 |
| Cooked Herring | 85 grams | 4.6 |
| Canned Sardines in Oil | 85 grams | 4.1 |
| Cooked Rockfish | 85 grams | 3.9 |
| Whole Milk | 1 cup | 3.2 |
| Whole Chocolate Milk | 1 cup | 3.2 |
| Cooked Tilapia | 85 grams | 3.1 |
| Cooked Flounder | 85 grams | 3 |
| 2% Low-fat Chocolate Milk | 1 cup | 3 |
| Yogurt | 226 grams | 2 to 3 |
| 1% and 2% Skim Milk | 1 cup | 2.9 |
| Soy Milk | 1 cup | 2.9 |
| 1% Low-fat Chocolate Milk | 1 cup | 2.8 |
| Fortified Cereals | 1/3 to 1 1/4 cups | 0.2 to 2.5 |
| Fortified Orange Juice | 1 cup | 2.5 |
| Almond Milk | 1 cup | 2.4 |
| Rice Drink | 1 cup | 2.4 |
| Morel Mushrooms | 1/2 cup | 1.7 |
| Margarine or Plant-based Spread | 1 tablespoon | 1.5 |
| Oyster Mushrooms | 1/2 cup | 1.4 |
| Boiled Egg | 1 large | 1.1 |
For more information about vitamin D, you can read the article on foods rich in vitamin D.
Calcium Sources
Calcium can be obtained from various food types, with milk and other dairy products such as cheese or yogurt being primary sources in the diet. Additionally, green leafy vegetables like kale and broccoli, along with spinach, okra, white beans, and certain fish like sardines, salmon, and trout, are high in calcium content.
The table below outlines additional sources of calcium:
| Common Sources of Calcium | Serving Size | Calcium Content (Milligrams) |
|---|---|---|
| Cooked Kale | 1 cup | 266 |
| Cooked Broccoli | 1 cup | 100 |
| Cooked Collard Greens | 1 cup | 179 |
| Cooked Soybeans | 1 cup | 175 |
| Cooked Bok Choy | 1 cup | 160 |
| Dried Figs | 2 pieces | 65 |
| Fresh Cooked Broccoli | 1 cup | 60 |
| Orange | 1 piece | 55 |
| Canned Sardines with Bones | 85 grams | 325 |
| Canned Salmon with Bones | 85 grams | 180 |
| Canned Shrimp | 85 grams | 125 |
| Non-fat Ricotta Cheese | 113 grams | 335 |
| Low-fat Plain Yogurt | 170 grams | 310 |
| Milk | 226 grams | 300 |
| Low-fat Fruit Yogurt | 170 grams | 260 |
| Non-fat Mozzarella Cheese | 28 grams | 210 |
| Cheddar Cheese | 28 grams | 205 |
| Greek Yogurt | 170 grams | 200 |
| American Cheese | 28 grams | 195 |
| Feta Cheese | 113 grams | 140 |
| 2% Cottage Cheese | 113 grams | 105 |
| Vanilla-flavored Frozen Yogurt | 226 grams | 105 |
| Vanilla-flavored Ice Cream | 226 grams | 85 |
| Parmesan Cheese | 1 teaspoon | 55 |
| Fortified Almond Milk, Rice Milk, or Soy Milk | 226 grams | 300 |
| Fortified Orange Juice and Other Fruit Juices | 226 grams | 300 |
| Calcium-set Tofu | 113 grams | 205 |
| Frozen Fortified Waffles | 2 pieces | 200 |
| Fortified Oatmeal | 1 package | 140 |
| English Muffin | 1 piece | 100 |
| Fortified Cereals | 226 grams | 100 to 1000 |
| Canned Cooked Beans | 113 grams | 160 |
For further details about calcium, you can read the article on sources of calcium in foods.
Benefits of Vitamin D and Calcium
Research on the Benefits of Calcium and Vitamin D
- A study published in The American Journal of Medicine in 2001 indicated that calcium and vitamin D supplements taken to decrease the risk of osteoporosis also help maintain dental health in older adults.
- A publication in The National Osteoporosis Foundation in 2015 revealed that the combination of calcium and vitamin D supplements reduces fracture risk among middle-aged and elderly individuals.
- A 2008 study published in the journal Bone demonstrated that calcium and vitamin D intake contributes to lowering the risk of osteoporosis.
General Benefits of Vitamin D
Vitamin D plays a crucial role in regulating calcium and maintaining phosphorus levels in the blood, both of which are essential for bone health. As discussed previously, vitamin D is critical for calcium absorption, enabling the intestines to stimulate and absorb calcium effectively, as well as reclaiming calcium excreted by the kidneys. It protects healthy bones from various conditions, including rickets, a disorder that leads to weakened and softened bones in children due to vitamin D deficiency.
Additionally, vitamin D may lower the risk of type 2 diabetes, as observational studies indicate that it potentially enhances insulin sensitivity, boosts beta-cell function, and reduces inflammation. A 2011 study published in Diabetes Spectrum, which involved around 83,779 women aged 20 years and older, suggested that vitamin D deficiency might be a contributing factor to the increased risk of developing both type 1 and type 2 diabetes, and that vitamin D supplementation reduces this risk.
Conversely, a 2014 study published in Arquivos Brasileiros de Endocrinologia & Metabologia noted the lack of effectiveness of vitamin D in lowering blood sugar levels in individuals with type 2 diabetes. Furthermore, vitamin D is vital for the nervous system, muscular system, and immune function, and also enhances lung function and cardiovascular health.
For more information regarding vitamin D, you may refer to the article discussing the benefits and risks of vitamin D.
General Benefits of Calcium
Calcium is vital for bone growth during childhood and, even after growth has ceased, continues to support bone health and mitigate bone density loss associated with aging. It helps regulate muscle contractions; when a nerve stimulates a muscle, calcium is released, facilitating muscle contraction, and muscles relax as calcium is pumped back out.
Additionally, calcium plays a role in cardiac function and relaxes smooth muscles near blood vessels. Various studies suggest a possible link between high calcium intake and lower blood pressure. As previously mentioned, calcium is essential for maintaining healthy bones and teeth, as well as for normal blood clotting, nerve functions, and enzyme activity, besides assisting the body in releasing hormones and other chemicals.
For more insights related to calcium, feel free to check the article regarding the benefits of calcium supplements.
Daily Requirements for Vitamin D and Calcium
Daily Vitamin D Needs
The recommended intake of vitamin D serves as the adequate daily allowance to maintain healthy bones and normal calcium metabolism in healthy individuals. The table below outlines the recommended amounts of vitamin D for various age groups:
| Age Group | Recommended Amount (International Units/Day) |
|---|---|
| Infants (0 to 12 months) | 400 |
| Children (1 to 13 years) | 600 |
| Adults (14 to 70 years) | 600 |
| Adults (over 70 years) | 800 |
| Pregnant and Lactating Women (14 to 50 years) | 600 |
Daily Calcium Needs
The table below specifies the calcium requirements for maintaining bone health and sustaining adequate calcium retention in healthy individuals:
| Age Group | Recommended Calcium Intake (Milligrams/Day) |
|---|---|
| Infants (0 to 6 months) | 200 |
| Infants (7 to 12 months) | 260 |
| Children (1 to 3 years) | 700 |
| Children (4 to 8 years) | 1000 |
| Adolescents (9 to 18 years) | 1300 |
| Adults (19 to 50 years) | 1000 |
| Men (51 to 70 years) | 1000 |
| Women (51 to 70 years) | 1200 |
| Adults (over 70 years) | 1200 |
| Pregnant and Lactating Women (14 to 50 years) | 1300 |
| Pregnant and Lactating Women (19 to 50 years) | 1000 |
Overview of Vitamin D and Calcium
Vitamin D, known as cholecalciferol, is a crucial nutrient required by the body in small amounts for various functions and overall health. It assists the body in utilizing calcium and phosphorus for developing strong bones and teeth and belongs to the group of fat-soluble vitamins. The human body produces vitamin D when exposed to sunlight.
Calcium is the most abundant mineral in the human body, with significant quantities present in bones and teeth. It is also found in nerve cells, body tissues, blood, and other bodily fluids, making it an essential nutrient, particularly for children, adolescents, infants, and postmenopausal women.