Vitamin D and calcium have several important roles in the human body, primarily in your teeth and bones. These nutrients need one another to perform their functions, as well as protect you from conditions such as osteoporosis. Talk to your doctor to make sure you are getting enough vitamin D and calcium, and ask about supplements if your diet is nutritionally lacking or if you are concerned about your levels of these nutrients.
Primary Uses
Vitamin D has many uses, such as muscle movement and communication between your nerves. Your immune system also depends on it to ward off bacteria and other aggressors that can make you sick. This vitamin assists your body in absorbing and using the calcium you ingest, which is a vital mineral for bone and teeth maintenance. Together, these nutrients keep your bones and teeth strong and help prevent them from softening. Calcium also aids in the functioning of your heart, nerves and muscles.
Osteoporosis Prevention
In adults, one of the primary uses of vitamin D and calcium is for the prevention of osteoporosis. Osteoporosis is a condition characterized by softened bones and a loss of bone mass, and your risk for it increases as you age and naturally begin to lose bone density. Getting adequate amounts of both of these nutrients over time, however, can help prevent this condition and keep your bones strong while you get older. This means both eating a diet that is rich in vitamin D and calcium, as well as talking to your doctor about supplements, if necessary.
Dosing and Sources
The recommended daily allowance for vitamin D is 600 IU for adults between the ages of 19 and 70, according to the Office of Dietary Supplements. Once you enter your 70s, your RDA rises to 800 IU. For calcium, the RDA is 1,000 mg for those between 19 and 50, and it is 1,200 mg for those 50 and older, according to the University of Maryland Medical Center. Good food sources of both of these nutrients include cheese, low-fat milk fortified with vitamin D and juice fortified with both vitamin D and calcium. Other sources of vitamin D include tuna, mushrooms and beef liver, and additional sources of calcium include bok choy, Brazil nuts, dried figs and oysters.
Considerations and Precautions
Since not many foods naturally contain vitamin D and it can be difficult to meet the RDA of calcium through diet alone, especially if you do not eat dairy, you may need to take supplements to protect against deficiencies and the development of osteoporosis. Your doctor can help you determine the types and dosages that are best for you. High doses of vitamin D can be toxic and result in vomiting, weakness and constipation, and high levels of calcium can result in the same symptoms, as well as potentially increase your risk of kidney stones. Always talk to your doctor before exceeding the RDA of any nutrient.
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