Vitamin D is the substance that helps your body absorb calcium. Calcium is a must-have for strong bones and muscles. If you fail to ensure a constant supply of these vitamins, your bones become brittle and thin. This causes a condition called osteoporosis as you age. Thin bones also break easily increasing the possibility of disabling injuries and other complications. This is the reason why health experts advise that you should get a sufficient amount of vitamin D and calcium during your childhood and when you become an adult. They keep your bones from breaking when you grow old.
Is It Important To Get Enough Calcium And Vitamin D?
Vitamin D also helps your body absorb calcium for your muscles. If it fails here, your muscles become weak. And you start suffering from chronic muscle pain, frequent cramps, and other issues.
If you fail to get enough calcium as a child, you will not grow up like your friends of the same age. It also makes you at high risk of having a rare disease called rickets. This is a condition where your bones grow weaker.
Recommended Daily Dose
Recommendations for the intake of vitamin D and calcium may change from time to time. As per a new study, too much of both will do more harm than good. This prompted scientists to reconsider their recommendations on the daily requirement of the substances. The study also revealed that having calcium supplements may not benefit premenopausal women. The same applies to men.
|Life stage group||Calcium||MG||RDA|
|Vitamin D||mcg (IU)||RDA||Supplement|
|Infants 0 to 6 months||200||10 (400)||No|
|Infants 6 to 12 months||260||10 (400)||No|
|1–3 years old||700||15 (600)||No|
|4–8 years old||1,000||15 (600)||No|
|9–18 years old||1,300||15 (600)||Maybe|
|14–18 years old, pregnant or nursing||1,300||15 (600)||Maybe|
|19–50 years old||1,000||15 (600)||No|
|19–50 years old, pregnant or nursing||1,000||20 (800)||No|
|Men: 51–70 years old||1,000||15 (600)||Maybe|
|WOMEN: 51–70 years old||1,200||15 (600)||Maybe|
|71+ years old||1,200||20 (800)||Maybe|
Institutes of Medicine set goals in recommended dietary allowance of vitamin D and calcium. They vary depending on gender, age, and numerous other factors. Too little of it, less than 500MG per day is harmful. The situation is similar if you consume it too much, more than 1000MG per day through supplements.
From Where To Get Calcium?
Your body gets the calcium it needs most from the foods you consume. Dairy products like milk and yogurt are rich in this substance. Certain breakfast foods like soymilk, cereals, snacks, bread, and bottled water are fortified with calcium. When drinking any liquid with added calcium, ensure that you shake the bottle well. Calcium generally goes up to the bottom. The easiest way to fortify any food item with calcium is to add a tablespoon of non-fat powdered milk. It contains 50MG of calcium.
Make sure that you read the label of every food package you buy. This way, you will know how much calcium each item contains. Certain people may not get the calcium they need.
Calcium present in food items will be enough for most people but some may not get it. You may get any number of calcium-fortified food items from the market. Girls in the age range of 9-18 require more calcium from food. If this is not feasible, you may use a supplement for the purpose.
Doctors use blood tests to determine the amount of calcium in a patient’s body. But there are no uniform standards here. If your vitamin D level falls in the range of 20-50 ng/mL, it is considered normal.
Certain factors may impair your body’s ability to get the vitamin D you need:
- Age; above 60
- Dark skin
- Kidney or liver issues
- Digestive problems
If you are someone above 60, see to it that your calcium intake does not exceed the recommended limit. Practice utmost caution when using supplements.
Even with varying recommendations, one thing is sure. Calcium and vitamin D are a must-have for a strong body and a healthy heart.
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