Is Vitamin C With Calcium Good Or Bad?

Vitamin C and calcium are essential nutrients your body needs to stay healthy and function normally. Both vitamin C and calcium are found in various foods and multi-vitamin and mineral supplements. However, several factors can affect the absorption of calcium and decrease the amount your body gets. Vitamin C can have a direct effect on the amount of calcium that is absorbed to your body.

Vitamin C

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin and an antioxidant required for collagen, carnitine and neurotransmitter synthesis and protection of proteins, lipids and nucleic acids from free radicals. Vitamin C is found in several foods including citrus fruits and juices, sweet peppers, broccoli, melons and tomato. Because vitamin C is not stored in your body, it must be consumed on a daily basis to avoid deficiency. Extreme vitamin C deficiency can cause a disease called scurvy, which is characterized by muscle weakness, bleeding gums and fatigue.

Calcium

Calcium is the most abundant mineral in your body and the major structural element in your bones and teeth, according to the Linus Pauling Institute. Only 1 percent of the calcium in your body is maintained outside of the bones and teeth, in your blood and soft tissue. Blood calcium levels are so important for physiological functioning that your body will demineralize bone to maintain adequate levels in your bloodstream. Thus, adequate dietary intake of calcium is important to maintain healthy bones and teeth. Calcium is found in foods, such as milk, cheese, yogurt, beans, tofu, broccoli, spinach and kale.

Calcium and Vitamin C

Vitamin C enhances absorption of calcium in your intestines, according to a study published in "European Journal of Nutrition." The study found that taking calcium with vitamin C supplement or with orange or pepper juice improves absorption of calcium to your body. Thus, taking calcium tablet with orange juice, or drinking calcium-fortified orange juice, is a good way to ensure absorption of calcium.

Calcium Absorption

Calcium is also absorbed better when taken in few, smaller doses of 250 mg, rather than one large 1,000 mg dose. Milk is a natural source of calcium and milk sugars, such as lactose, naturally facilitate calcium absorption. Some dietary factors may decrease calcium absorption. Drinks that contain citric and phosphoric acid, such as sodas, or chocolate-containing drinks may decrease calcium absorption. In addition, high-fiber foods taken together with calcium-containing foods, may reduce calcium absorption, according to William Sears, MD, author of over 30 books on pediatric child care.

Recommended Intake

The recommended dietary allowance for calcium changes with your age and sex. Adults that are 19 to 50 years old need 1,000 mg per day. Women 50 years or older and men 70 years or older should increase their intake to 1,200 mg per day. Children and adolescents need 1,300 mg and young children and between 700 to 1,000 mg per day. The RDA for vitamin C is 75 mg for women and 90 mg for men per day.