What Vitamins Do You Need To Absorb Calcium?

What Vitamins Do You Need to Absorb Calcium?

Nov 23, 2010 | By Debra McKenzie

Calcium makes up approximately 39 percent of total body minerals, with about 99 percent of calcium in the bones and teeth, according to the Linus Pauling Institute. Bone takes up calcium from the blood after you consume foods containing the mineral, and returns calcium and other minerals to the blood on demand. Calcium must first be absorbed from food by the small intestine in order to be available for uptake by bone. Several factors influence calcium absorption and availability, including vitamins and minerals.

Vitamin D

The active form of vitamin D, calcitriol, increases the absorption of calcium by the small intestines. Vitamin D controls the active transport mechanism by stimulating the production of calcium-binding proteins, which are required for absorption. You can get vitamin D in fortified milk, fish liver oil and egg yolks; plus, your body makes it when your skin is exposed to sunlight.

Minerals

Minerals can impact calcium availability. Zinc and magnesium work with calcium to form and maintain bones and teeth. However, high levels of these minerals can interfere with calcium absorption. Iron, manganese and copper also compete for absorption in the small intestines.

Vitamin K

Vitamin K is a fat-soluble vitamin found in green leafy vegetables, dairy products, meats and eggs. Scientists now know vitamin K plays a role in bone formation and bone health, and is required for the proper use of calcium in bones. While it is not required for absorption, you need vitamin K to prevent bone diseases, such as osteoporosis.