Calcium is the most abundant mineral in the human body. It is needed to support the structure and hardness of bones and teeth. It is also important for the proper function of the heart, muscles, and nerves. The human body cannot make calcium, so we must get it from foods. Calcium deficiency often leads to osteoporosis in adults and rickets in children.
About 99% of the calcium in the human body is used to strengthen bones. Bones are formed by special cells in the body that make a structure out of proteins and calcium with phosphorus forming a crystal on top to reinforce it. The remaining 1% of calcium is found in circulating blood, other bodily fluids and within cells,and functions as a co factor for many important enzymes that are required for muscle function, nerve transmission and hormonal secretion.
Normal serum calcium levels for adult are between 8.5 and 10.5 mg/dL. Since serum levels are tightly regulated in a relatively narrow range, this measurement provides little insight into your calcium nutrition status. You must seek help from your health provider to accurately evaluate your current calcium status.
The RDA(Recommended Dietary Allowance) and UL (Tolerable Upper Intake Levels) for calcium by the Institute of Medicine of the National Academies are dependent on age and gender (Table below). For adults between 19-50 years old, the RDA is equivalent to the calcium in 3 cups of milk. Too little calcium intake increases risk of deficiency while too much can result in soft tissue calcification, constipation, and kidney stones.
1. Increase your calcium intake by choosing calcium-rich foods. Many fortified foods list the calcium content in the Nutrition Facts.
2. If you cannot get enough calcium from diet alone, calcium supplementation is an alternative. Remember to limit calcium intake below the Tolerable Upper Intake Levels and not take more than 600 milligrams at a time to ensure proper absorption.
3. Sufficient vitamin D (from food or sufficient sunshine) intake is also important for ensuring proper calcium absorption and function in the body.
4. Coffee,alcohol, sodium, and red meat will either interfere with calcium absorption or lead to calcium depletion. Avoid excessive consumption of these foods and nutrients to support optimal calcium absorption and retention.
Vitamin D3 (cholecalciferol) is a natural form of vitamin D that is synthesized in the skin in response to exposure to ultraviolet rays from the sun. This fat-soluble vitamin has properties of both a vitamin and hormone and is required in calcium absorption and utilization.
Vitamin D has several important functions. Perhaps the most vital are regulating the absorption of calcium and phosphorus and facilitating normal immune system function. Getting a enough vitamin D is important for normal growth and development of bones and teeth, as well as improved resistance against certain diseases.Vitamin D is necessary for building and maintaining healthy bones. That's because calcium,the primary component of bone, can only be absorbed by your body when vitamin Dis present. Your body makes vitamin D when direct sunlight converts a chemical in your skin into an active form of the vitamin (calciferol).
-Increase absorption of calcium in the body
-Help reduce calcium deficiency
-Help maintain healthy bones, muscles and teeth.
-Help prevent osteoporosis
Many life style and environmental factors can affect your ability to get sufficient amounts of vitamin D through the sun alone. These factors include:
-Being in an area with high pollution
-Using sunscreen
-Spending more time indoors
-Living in big cities where buildings block sunlight
-Having darker skin
These factors contribute to vitamin D deficiency in an increasing number of people. That’s why it’s important to get some of your vitamin D from sources besides sunlight.
Tiredness,aches and pains, and a general sense of not feeling well severe bone or muscle pain or weakness that may cause difficulty climbing stairs or getting up from the floor or a low chair, or cause you to walk with a waddling gait stress fractures, especially in your legs, pelvis, and hips
As explained above Vitamin D is important for the absorption of calcium from the stomach and for the functioning of calcium in the body. That is why the combination of both help increase the better absorption of calcium and to prevent and treat calcium deficiency.So:
Combined calcium with vitamin D3 & healthy diet:
-Reduce the risk of osteoporosis.
-Help in the maintenance of bones & teeth.
-Prevent Ca deficiency.
