Calcium and vitamin D work together in the body primarily to keep the bones strong. Vitamin D aids in the absorption of calcium in the body, so both are required in the diet or through supplementation each day to maintain bone health. Many food sources, including dairy products and some vegetables, provide the daily recommended intake of calcium and vitamin D.
About Calcium
Calcium is an important mineral in the body that is found primarily in bones and teeth, with small amounts in the blood and soft tissue. Calcium aids in muscle contraction, nerve transmission, and secretion of hormones like insulin, which functions in regulating blood glucose levels.
About Vitamin D
Vitamin D is a fat-soluble vitamin whose major function is to maintain blood levels of calcium and phosphorus so that bones and teeth can stay strong. According to MayoClinic.com, research indicates that vitamin D may help decrease the risk of osteoporosis, high blood pressure, cancer and several autoimmune diseases.
Importance
Calcium is dependent on vitamin D for absorption in the body. Without enough vitamin D, the body cannot produce enough of the hormone calcitriol, which is active vitamin D. Without enough calcitriol to aid with absorption of calcium, the body will have to obtain calcium from its stores in the skeleton, which in turn can weaken bones.
Recommended Intake
Most adults should consume 1000 to 1300 mg of calcium and about 600 IU of Vitamin D each day for proper health, according to the Institute of Medicine. Calcium can be found in dairy products such as milk, cheese, yogurt, and ice cream, as well as in salmon, shellfish, brazil nuts, dried beans, and leafy green vegetables such as spinach and broccoli. Individuals with lactose intolerance, which is a condition that causes digestive issues with the consumption of milk products, should consume non-dairy calcium sources and may need to take a calcium supplement to receive the recommended daily intake of calcium. Vitamin D is found in fish, eggs, fortified milk, and cod liver oil. However, MayoClinic.com also reports that as little as 10 minutes a day of sunlight exposure can prevent vitamin D deficiency.
References
- National Institutes of Health Osteoporosis and Related Bone Diseases National Resource Center; Calcium and Vitamin D: Important at Every Age; Jan. 2011
- Mayo Clinic.com; Vitamin D; April 1, 2011
- Linus Pauling Institute; Calcium; June 2007
- Medline Plus; Calcium in diet; March 7, 2009
- Linus Pauling Institute; Vitamin D; Jan. 2008
- Institute of Medicine: DRIs for Calcium and Vitamin D
Member Comments