You've got more calcium in your body than any other mineral, according to the University of Maryland Medical Center, and most of it is in your bones. If you're striving to stave off impending osteoporosis, calcium is your ally. But calcium fulfills numerous other health functions, such as keeping your heartbeat regular, helping your muscles contract and aiding the flow of nerve impulses. Even if you're getting enough dietary calcium, other nutrients, namely vitamin D, vitamin K, magnesium and phosphorus, are necessary to ensure that you're absorbing and using it effectively. Consult your doctor before taking these supplements.
Vitamin D
Your skin synthesizes Vitamin D-3, or cholecalciferol, when sunlight hits it. Vitamin D also occurs naturally in select few foods, such as beef liver, eggs and mushrooms. Because vitamin D is not found in many foods naturally, many food manufacturers add it to their products. If you don't get sun exposure and lack adequate vitamin D in your diet, you may be at risk of calcium depletion. According to the Oregon State University's Linus Pauling Institute, vitamin D increases intestinal absorption of calcium, increases renal reabsorption of calcium and transfers calcium from your bones to your bloodstream when levels fall too low. The recommended daily amount of vitamin D for most adults is 15 mcg per day.
Vitamin K
Vitamin K is mostly known for its essential role in the "coagulation cascade," a series of chemical reactions that takes place when your body creates a blood clot. Vitamin K enables calcium to bind to certain proteins so that blood clots can form. Vitamin K is helps form three proteins that are found in bone. These three proteins, called osteocalcin, matrix gla protein and protein S, are associated with bone mineralization, bone growth and bone metabolism. The precise mechanisms by which these proteins function remain unclear, but vitamin K is closely related to calcium in that it influences bone formation. According to the Linus Pauling Institute, 120 mcg daily is the adequate intake of vitamin K for most males.
Magnesium
Magnesium an essential mineral found in unrefined grains, nuts and green leafy vegetables. Deficiencies in this mineral are rare, according to the University of Maryland Medical Center, but conditions such as diarrhea can upset your magnesium balance. Magnesium works with calcium to regulate proper heart function by assisting calcium ions in moving through cell membranes. These two minerals also share important roles in bone formation. The RDA for magnesium for adult males is 270 to 400 mg per day, according to UMMC.
Phosphorous
All living creatures contain phosphorus, so phosphorus is common in the foods you eat, including meat, fish, eggs, poultry, nuts and grains. Phosphorus and calcium combine to form hydroxyapatite, which is part of the makeup of bone. Phosphorus is inversely related to blood calcium levels, but increases the reabsorption of calcium by the kidneys, decreasing the amount you excrete in your urine. The RDA for phosphorus for adult males is 700 mg per day.
References
- University of Maryland Medical Center: Calcium
- Linus Pauling Institute at Oregon State University; Magnesium; Jane Higdon; April 2003
- Linus Pauling Institute at Oregon State University; Phosphorus; Jane Higdon; April 2003
- Linus Pauling Institute at Oregon State University; Vitamin D; Jane Higdon; March 2004
- Linus Pauling Institute at Oregon State University; Vitamin K; Jane Higdon; May 2004
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