How does vitamin D aid in calcium absorption. What are the recommended daily intakes of calcium and vitamin D. Which factors affect calcium absorption in the body. How to choose the right calcium supplement for optimal bone health.

The Crucial Role of Vitamin D in Calcium Absorption

Vitamin D plays a pivotal role in calcium absorption, acting as a key facilitator in the process. Without adequate vitamin D, the body struggles to effectively absorb and utilize calcium, even if calcium intake is sufficient. This symbiotic relationship between vitamin D and calcium is fundamental to maintaining strong, healthy bones and preventing conditions like osteoporosis.

How exactly does vitamin D aid calcium absorption? Vitamin D enhances the efficiency of calcium absorption in the small intestine. It does this by increasing the expression of calcium-binding proteins and calcium transport channels in the intestinal cells. This process allows more calcium to be absorbed from the food we eat and supplements we take.

Sources of Vitamin D

• Sunlight exposure (the body produces vitamin D when skin is exposed to sunlight)
• Fatty fish (salmon, mackerel, tuna)
• Egg yolks
• Fortified foods (milk, orange juice, cereals)
• Supplements

Recommended Daily Intakes of Calcium and Vitamin D

The recommended daily intake of calcium and vitamin D varies depending on age and gender. These guidelines ensure optimal bone health and overall wellbeing. Are you getting enough of these essential nutrients? Let’s break down the recommendations:

Calcium Recommendations

• Children (9-18 years): 1300 mg daily
• Adults (19-50 years): 1000 mg daily
• Women (51+ years): 1200 mg daily
• Men (51+ years): 1000 mg daily

Vitamin D Recommendations

• Children (9-18 years): 600 IU daily
• Adults (19-50 years): 400-800 IU daily
• Adults (51+ years): 800-1000 IU daily

It’s important to note that individuals who are vitamin D deficient or have insufficient levels may require higher doses. Always consult with a healthcare professional to determine the right amount for your specific needs.

Factors Affecting Calcium Absorption

While vitamin D is crucial for calcium absorption, several other factors can influence how effectively your body utilizes calcium. Understanding these factors can help you optimize your calcium intake and absorption:

1. Age: As we get older, our bodies become less efficient at absorbing calcium.
2. Hormones: Estrogen and testosterone play a role in calcium absorption and bone health.
3. Dietary factors: Certain foods can enhance or inhibit calcium absorption.
4. Medical conditions: Some health issues can affect calcium absorption and utilization.
5. Medications: Certain drugs can interfere with calcium absorption or increase calcium excretion.

Dietary Factors Influencing Calcium Absorption

Did you know that certain foods can enhance or hinder calcium absorption? Here’s a quick guide:

• Enhancers: Vitamin D, vitamin C, lactose (for those who are not lactose intolerant)
• Inhibitors: Phytic acid (found in whole grains and legumes), oxalic acid (in spinach and rhubarb), excessive sodium, caffeine, and alcohol

To maximize calcium absorption, it’s advisable to consume calcium-rich foods or supplements along with foods that enhance absorption, while minimizing those that inhibit it.

Choosing the Right Calcium Supplement

When diet alone doesn’t provide sufficient calcium, supplements can be a valuable addition. However, navigating the wide array of calcium supplements available can be overwhelming. Here are key factors to consider when selecting a calcium supplement:

Types of Calcium Supplements

• Calcium carbonate: Contains 40% elemental calcium, best absorbed with food
• Calcium citrate: Contains 21% elemental calcium, can be taken without food, better for those with reduced stomach acid

Which type of calcium supplement is right for you? It depends on your individual needs and digestive health. Calcium carbonate is often more cost-effective due to its higher calcium content, but calcium citrate may be better tolerated and more easily absorbed, especially for older adults or those taking acid-reducing medications.

Factors to Consider When Choosing a Calcium Supplement

1. Elemental calcium content
2. Absorbability
3. Potential side effects
4. Cost and convenience
5. Additional nutrients (e.g., vitamin D)

Remember, your body can only absorb about 500 mg of calcium at a time. If you need more than this, consider splitting your dose throughout the day for optimal absorption.

The Importance of Balanced Nutrition for Bone Health

While calcium and vitamin D are crucial for bone health, they’re not the only players in the game. A balanced diet rich in various nutrients is essential for maintaining strong, healthy bones. Which other nutrients contribute to optimal bone health?

• Protein: Provides the structural framework for bone
• Magnesium: Helps regulate calcium levels and convert vitamin D to its active form
• Vitamin K: Assists in calcium regulation and bone mineralization
• Phosphorus: Works with calcium to build bones
• Potassium: Helps maintain calcium balance and reduces calcium loss

A diet rich in fruits, vegetables, lean proteins, and whole grains can provide many of these essential nutrients. However, in some cases, supplementation may be necessary. Always consult with a healthcare professional before starting any new supplement regimen.

Lifestyle Factors Affecting Bone Health

Nutrition is just one piece of the bone health puzzle. Various lifestyle factors can significantly impact your bone density and overall skeletal health. Are you doing everything you can to protect your bones?

Exercise for Strong Bones

Regular physical activity, particularly weight-bearing and resistance exercises, can help maintain and even increase bone density. Examples include:

• Walking
• Jogging
• Dancing
• Weight lifting
• Yoga

Aim for at least 30 minutes of moderate exercise most days of the week to support bone health and overall wellbeing.

Harmful Habits to Avoid

Certain lifestyle choices can negatively impact bone health. These include:

• Smoking: Reduces bone density and increases fracture risk
• Excessive alcohol consumption: Interferes with calcium absorption and hormone balance
• Sedentary lifestyle: Lack of physical activity can lead to bone loss

By avoiding these habits and embracing a healthy lifestyle, you can significantly improve your bone health and reduce the risk of osteoporosis and fractures.

Special Considerations for Different Life Stages

Calcium and vitamin D needs change throughout life, with certain stages requiring particular attention to bone health. How do these needs vary across different age groups and life stages?

Childhood and Adolescence

This is a critical period for bone development, with about 90% of peak bone mass achieved by age 18 in girls and 20 in boys. Adequate calcium and vitamin D intake during this time is crucial for building strong bones that will last a lifetime.

Pregnancy and Breastfeeding

During pregnancy and breastfeeding, a woman’s calcium needs increase to support both her own health and that of her baby. Calcium supplementation may be recommended to ensure adequate intake.

Menopause

The decline in estrogen levels during menopause can lead to rapid bone loss in women. Increased calcium and vitamin D intake, along with other bone-supporting nutrients and lifestyle changes, becomes particularly important during this time.

Aging

As we age, our bodies become less efficient at absorbing calcium and producing vitamin D. Additionally, the risk of falls and fractures increases. Proper nutrition and exercise become even more crucial for maintaining bone health and preventing osteoporosis.

Potential Risks and Side Effects of Calcium Supplements

While calcium supplements can be beneficial, they’re not without potential risks and side effects. It’s important to be aware of these and use supplements judiciously under medical guidance. What are some potential concerns associated with calcium supplementation?

Common Side Effects

• Constipation
• Bloating
• Gas
• Kidney stones (in susceptible individuals)

Potential Interactions

Calcium supplements can interact with certain medications, potentially affecting their absorption or effectiveness. These include:

• Antibiotics
• Thyroid medications
• Iron supplements
• Blood pressure medications

Always inform your healthcare provider about all supplements and medications you’re taking to avoid potential interactions.

Cardiovascular Concerns

Some studies have suggested a potential link between calcium supplements and increased risk of heart attacks, particularly in older adults. However, this relationship remains controversial and requires further research. The general consensus is that obtaining calcium from food sources is preferable to supplements when possible.

Remember, while supplements can be helpful, they should not replace a balanced diet rich in calcium and other essential nutrients. Always consult with a healthcare professional before starting any new supplement regimen, especially if you have pre-existing health conditions or are taking medications.

Choosing a calcium supplement – Harvard Health

Experts agree that the ideal way to get the nutrients you need to stay healthy is from food. But when it comes to taking calcium, some people may not find it practical or possible to meet the recommended daily intake (RDI) from diet alone. For adults, the RDI is 1,000 milligrams (mg) daily, which rises to 1,200 mg per day for women over age 50 and men over age 70.

If your doctor advises you to take a calcium supplement, how do you choose among the dizzying array of available choices, which include pills, chewable tablets, flavored chews, and liquids? The following information may help you decide.

What form of calcium?

The calcium in supplements is found in combination with another substance, typically carbonate or citrate. Each has benefits and downsides. Calcium carbonate supplements tends to be the best value, because they contain the highest amount of elemental calcium (about 40% by weight). Because calcium carbonate requires stomach acid for absorption, it’s best to take this product with food. Most people tolerate calcium carbonate well, but some people complain of mild constipation or feeling bloated. Some well-known calcium carbonate products include Caltrate, Viactiv Calcium Chews, Os-Cal, and Tums.

Calcium citrate supplements are absorbed more easily than calcium carbonate. They can be taken on an empty stomach and are more readily absorbed by people who take acid-reducing heartburn medications. But because calcium citrate is only 21% calcium, you may need to take more tablets to get your daily requirement. Calcium citrate products include Citracal and GNC Calcimate Plus 800.

How much calcium per serving?

Reading the labels with an eye toward cost and convenience may help you sift through your options. Check the serving size and the “% Daily Value” for calcium and multiply the percentage by 10 to find out how much elemental calcium the product contains. For example, if the label says a serving of the product contains 40% of the Daily Value, it has 400 mg of elemental calcium.

While products that yield a high amount of calcium may seem to be the best bet at first blush, they may not serve you best. Because your body has difficulty absorbing more than 500 mg of calcium at a time, more of the mineral may go to waste. So, while you may think that you’ve met your daily requirements by taking that 1,000-mg calcium pill, you may actually be only halfway to your target. Calculate your cost per serving based on how many tablets or chews the package contains, and consider whether you might find it inconvenient to take several tablets a day.  

Here are some final tips for choosing and taking calcium supplements as found in the Harvard Special Health Report Osteoporosis: A guide to prevention and treatment:

• Avoid products made from unrefined oyster shell, bone meal, dolomite, or coral, as they may contain lead or other toxic metals.

• Don’t exceed the daily dose recommended by the manufacturer—doing so increases the risk for side effects.

• If you take iron or zinc supplements, tetracycline antibiotics, or levothyroxine (used to treat hypothyroidism), take them several hours before or after takingcalcium to avoid potential negative interactions.

• Make sure you’re also getting enough vitamin D, which helps your body absorb calcium. If you aren’t getting enough from sunlight, your diet, or your multivitamin, you may want to choose a calcium supplement that contains vitamin D.

– By Julie Corliss
Executive Editor, Harvard Heart Letter

Calcium, vitamin D, and your bones: MedlinePlus Medical Encyclopedia

Getting enough calcium and vitamin D in your diet can help maintain bone strength and lessen your risk of developing osteoporosis.

Your body needs calcium to keep your bones dense and strong. Low bone density can cause your bones to become brittle and fragile. These weak bones can break more easily, even without an obvious injury.

Vitamin D helps your body absorb calcium. Eat foods that provide the right amounts of calcium, vitamin D, and protein. This kind of diet will give your body the building blocks it needs to make and maintain strong bones.

In addition to getting enough calcium and vitamin D, you can reduce your risk of developing osteoporosis by exercising regularly and avoiding smoking and excessive alcohol use.

Amounts of calcium are given in milligrams (mg), and vitamin D is given in international units (IU).

All children ages 9 to 18 should have:

• 1300 mg of calcium daily
• 600 IU of vitamin D daily

All people age 19 to 50 should have:

• 1000 mg of calcium daily
• 400 to 800 IU of vitamin D daily

Adults age 51 and older should have:

• Women: 1200 mg of calcium daily
• Men: 1000 mg of calcium daily

Men and women: 800 to 1000 IU of vitamin D daily. People who are vitamin D deficient or have insufficient amounts of vitamin D will need higher amounts of vitamin D supplementation.

Too much calcium or vitamin D can lead to problems such as an increased risk for kidney stones.

• Total calcium should not exceed 2000 mg per day
• Total vitamin D should not exceed 4000 IU per day

Milk and dairy products are the best sources of calcium. They contain a form of calcium that your body can absorb easily. Choose yogurts, cheeses, and buttermilk.

Adults should choose fat-free (skim) milk or low-fat (2% or 1%) milk, and other lower fat dairy products. Removing some of the fat does not lower the amount of calcium in a dairy product.

• Yogurt, most cheeses, and buttermilk come in fat-free or low-fat versions.
• Vitamin D helps your body use calcium, which is why vitamin D is often added to milk.

If you eat very few or no dairy products, you can find calcium in other foods. It is often added to orange juice, soy milk, tofu, ready-to-eat cereals, and breads. Check the labels on these foods for added calcium.

Green leafy vegetables, such as broccoli, collards, kale, mustard greens, turnip greens, and bok choy (Chinese cabbage), are good sources of calcium.

Other good food sources of calcium are:

• Salmon and sardines that are canned with their bones (you can eat these soft bones)
• Almonds, Brazil nuts, sunflower seeds, tahini (sesame paste), and dried beans
• Blackstrap molasses

Other tips to make sure your body can use the calcium in your diet:

• Cook high-calcium vegetables in a small amount of water for the shortest possible time. They will retain more calcium this way.
• Be careful about what you eat with calcium-rich foods. Certain fibers, such as wheat bran and foods with oxalic acid (spinach and rhubarb), can prevent your body from absorbing calcium.

Your doctor may recommend a calcium or vitamin D supplement for the calcium and vitamin D you need. However, the balance between benefits and harms of these supplements is unclear.

Osteoporosis – calcium; Osteoporosis – low bone density

• Calcium source
• Osteoporosis
• Osteoporosis
• Vitamin D source
• Calcium benefit

Brown C. Vitamins, calcium, bone. In: Brown MJ, Sharma P, Mir FA, Bennett PN, eds. Clinical pharmacology. 12th ed. Philadelphia, PA: Elsevier; 2019:chap 39.

LeBoff MS, Greenspan SL, Insogna KL, Lewiecki EM, Saag KG, Singer AJ, Siris ES. The clinician’s guide to prevention and treatment of osteoporosis. Osteoporos Int. 2022. PMID: 35478046 pubmed.ncbi.nlm.nih.gov/35478046/.

National Institutes of Health, Office of Dietary Supplements website. Fact sheet for health professionals: Calcium. ods.od.nih.gov/factsheets/Calcium-HealthProfessional. Updated June 2, 2022. Accessed September 26, 2022.

US Preventive Services Task Force; Grossman DC, Curry SJ, Owens DK, et al. Vitamin D, calcium, or combined supplementation for the primary prevention of fractures in community-dwelling adults: US Preventive Services Task Force recommendation statement. JAMA. 2018;319(15):1592-1599. PMID: 29677309 pubmed.ncbi.nlm.nih.gov/29677309/.

Updated by: Diane M. Horowitz, MD, Rheumatology and Internal Medicine, Northwell Health, Great Neck, NY. Review provided by VeriMed Healthcare Network. Also reviewed by David C. Dugdale, MD, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team.

Browse the Encyclopedia

What is important to know about calcium, magnesium and vitamin D

December 15, 2021

Calcium is one of the most abundant macronutrients in the human body. It gives strength to bones and teeth, which are 99% calcium and affects the permeability of cell membranes, muscle contraction, blood clotting, enzyme secretion, intestinal motility, endocrine glands, reducing inflammation and allergies. It is important to know that calcium is better absorbed in the presence of magnesium and vitamin D, and its role in the life of the body is colossal.

• Protection against osteoporosis
• Prevention from childhood
• Special attention – women after 45 years
• “Conductor” of vital body functions
• Better absorption of calcium – together with other nutrients 9001 0
• Magnesium – anti-stress mineral
• Vitamin D
• NUTRILITE™ Calcium Magnesium Vitamin D Plus

Osteoporosis Protection

We hear the word “osteoporosis” a lot, but when we’re young, we don’t attach much importance to it. Osteoporosis ¾ is a disease that every woman needs to know about, since the fair sex suffers from it three times more often than men. Osteoporosis is diagnosed in every third woman in the world after 45 years. In addition, it affects imperceptibly and can lead to disability. Today in Ukraine, 2.5 million women suffer from osteoporosis and 900 thousand men, 50% of them become disabled due to the disease, 20% die from complications of this disease. The risk group includes people over 50 years old, but the risk of osteoporosis is observed in almost a third of children and adolescents aged 5-16 years. The most common causes of the development of the disease: calcium deficiency in food, hormonal imbalance, lack of physical activity.

Prevention from childhood

It is necessary to know that the prerequisites for the development of osteoporosis are already formed in children, adolescents and young people. The period of accumulation of bone mass falls on the age of 11-15 years, therefore, sufficient intake of calcium and vitamin D, as well as physical activity, are very important. The greatest amount of bone mass accumulates in the prepubertal and pubertal periods, and if at this age the child receives an unbalanced diet and low physical activity, then the formation of bone mass will be impaired, which in the future will lead to a high risk of developing osteoporosis and related complications. In this regard, children and adolescents are one of the key categories that need to be addressed in the context of osteoporosis prevention.

Special attention – women after 45 years

Another category of the population vulnerable to osteoporosis – women in the pre- and postmenopausal periods. Deficiency of female sex hormones in postmenopausal women contributes to accelerated bone loss. Therefore, almost every Ukrainian woman 20 years after menopause becomes about 7 cm shorter.

In fact, at the age of 60-69 years, only about 11% of women have normal bone mass, the rest are diagnosed with osteopenia (deficiency) or osteoporosis of varying severity.

“Conductor” of the vital functions of the body

Calcium is not only strong bones and teeth. This is a macronutrient, which is the most abundant in the human body. Calcium is essential for the transmission of nerve impulses. With calcium deficiency, a person becomes nervous, mood worsens.

In women, blood calcium levels decrease in the week before menstruation and continue to decrease even more during menstruation, which may cause painful uterine contractions, especially during adolescence.

Therefore, the need for calcium in young women is increased.

Calcium takes part in blood coagulation and contributes to the thickening of the walls of blood vessels, preventing the penetration of allergens and viruses into cells, has anti-inflammatory and anti-allergic effects, increases the body’s defenses. Therefore, with a decrease in immunity and with allergic reactions, it is important to remember about calcium and increase its amount in the diet. Calcium normalizes the work of enzymes and hormones, facilitates the secretion of insulin by the pancreas, so the nutrition of people with hormonal disorders, including a tendency to diabetes, must necessarily contain a daily calcium intake.

Calcium affects the functioning of muscles, including the heart muscle (myocardium). Prevents nocturnal pain spasms in the muscles of the lower extremities. During pregnancy, the ability of calcium to be absorbed by the body of a woman increases.

Better absorption of calcium – together with other nutrients

Calcium is a hard-to-digest mineral and is therefore best absorbed together with magnesium, phosphorus, vitamin D, proteins and fats. Separately, it is worth dwelling on the role of some of them.

Magnesium – anti-stress mineral

Magnesium is the second most abundant mineral in the human body after calcium. Together with calcium and phosphorus, it is part of human bones and tooth enamel. Chances are, you’ve heard repeatedly that magnesium reduces stress, helps fight overwork, and in people over the age of 35 reduces the likelihood of heart attacks.

Improves muscle function, helps to get rid of painful nighttime cramps in the muscles of the legs. Magnesium has detoxifying and choleretic properties, helps cleanse the body of toxic substances and reduces the content of “bad” cholesterol. Together with vitamin B6, it prevents the formation of kidney stones. If only magnesium is lacking, kidney stones are more often phosphate (calcium compounds with phosphorus), and if only vitamin B6 is lacking, oxalate stones (calcium compounds with oxalic acid) are formed.

Magnesium deficiency occurs with diarrhea, kidney disease, treatment with diuretics, estrogens and contraceptives, alcohol abuse, stress, starvation, toxicosis and diabetes.

Magnesium is essential for metabolism and energy production in the body.

In modern food products, a pronounced deficiency of magnesium is manifested, both as a result of technological processing, and due to reduced absorption of magnesium from the soil by plants.

Vitamin D

Vitamin D directly affects the formation and strength of bones and teeth. Without it, neither calcium, nor magnesium, nor phosphorus can be absorbed by the body. Vitamin D is called the “sunshine vitamin” because it is produced in the skin by exposure to sunlight. But during the cold season, when there is little sun and most of the body is under clothing, most people develop a vitamin D deficiency and, accordingly, its absorption from food worsens.

The main sources of calcium are milk and dairy products (kefir, yogurt, hard and soft cheeses), egg yolks, leafy green vegetables (dill, parsley, onion), cabbage, figs, asparagus and sesame seeds. Magnesium is abundant in whole grains, wholemeal bread, wheat bran, nuts, peas, beef, milk, plums, cereals and legumes.

Vitamin D is formed in the human body endogenously when exposed to the sun or from foods such as fish liver (herring, mackerel, flounder, chum salmon), caviar, egg yolks, sour cream and butter.

NUTRILITE™ Calcium Magnesium Vitamin D Plus

NUTRILITE™ Calcium Magnesium Vitamin D Plus contains a balanced amount of calcium carbonate from oyster shells and seaweed, magnesium oxide and vitamin D to ensure optimal absorption and meet the body’s basic need for these elements.

Recommended for people living in big cities, and especially in ecologically polluted areas, with a lack of sunlight, during the winter season, for those who work in night shifts, older and older people, diabetics and vegetarians, with active sports, heavy sweating, taking diuretics.

A healthy spine is a necessary condition for our health. This was known in antiquity. 2.5 thousand years ago, the ancient Greek philosopher Herodotus taught: “Your health is clean air, water and food. Get up in the morning with joy, go to bed with a smile. You rejoice, smile – it means you are healthy. Do not treat diseases, but take care of your lifestyle, live according to the laws of nature, reason. When there is no health, wisdom is silent, art cannot flourish, strength does not play, wealth is useless and powerless mind.

To be healthy in old age, health care must begin in youth.

Oksana Skitalinskaya ,
dietitian,
vice-president of the Association of Dietitians of Ukraine

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Basic vitamins for strengthening bones and joints ☀ Olidetrim

Bones, connected to each other by ligaments and joints, provide structure, set the body in motion, fix and protect internal organs from damage, store calcium. Therefore, the health of the musculoskeletal system is important at all stages of our lives. Having strong bones and joints is something people tend to take for granted, as symptoms often don’t show up until bone loss occurs.

Taking vitamins and minerals in combination with a proper lifestyle, balanced diet, and exercise helps to strengthen and maintain healthy bones and joints at any age.

Joint and Bone Strengthening Vitamins

Let’s take a look at the essential vitamins and minerals that are important for bone and joint health.

Calcium is an essential component of bone tissue and essential for bone strength. Our body cannot produce it, so we must get it from food and supplements.

Vitamin D3 (calciferol) plays a key role in calcium absorption and helps regulate bone metabolism. Low vitamin D3 levels can increase the risk of osteoporosis and fractures. And an acute shortage of calciferol can cause rickets and osteomalacia in children – soft, weak bones.

When it comes to joint and ligament health, we shouldn’t forget vitamins like A, C and E. All of these have antioxidant and anti-inflammatory effects, helping to relieve the pain of osteoarthritis.

Another important mineral for bone and joint health is magnesium, as it works closely with calcium to maintain bone strength.

B vitamins reduce inflammation in arthrosis and arthritis and help repair damaged bone tissue.

A fat soluble vitamin, K2 plays an important role in the regulation of bone density. It is necessary for the activation of osteocalcin, which is an important protein secreted by the body for, simply put, building bones.

Calcium strengthens bones

Calcium is a mineral essential for life. We need it not only to build and maintain the health of bone and cartilage tissue, but also to clot blood, contract muscles, and even to beat the heart.

According to the data, about 99% of the calcium in the body is stored in the bones and teeth, which makes them hard and strong. The remaining 1% is needed for other activities that help keep the body functioning properly.

Every day we lose calcium through skin, nails, hair, sweat, urine and feces. When we don’t get this mineral from food, our body extracts it from the bones to support other functions more important for survival. This is normal from time to time, but if it happens too often, the bones become weak and break more easily.

Causes of calcium deficiency in the body can be different: age (both children and the elderly), malnutrition, stress, pregnancy, various diseases, lack of vitamin D3. Based on this, it is very important to control the amount of calcium in the body.

Calcium per day

Getting enough calcium in your daily diet is important not only for the elderly, but also for children, adolescents and young adults, as we continue to build bone mass up to 20-25 years. From this point on, we can lose bone mass without enough calcium in the diet.

Regardless of age or gender, it is essential to include calcium-rich foods in your diet, limit those that deplete this mineral, and get enough magnesium and vitamins D and K to help calcium do its job.

Research shows that the amount of calcium we need every day depends on our age and gender.

Vitamin D3 strengthens bones

Vitamin D3 our body needs to stay healthy. First of all, we need it for the absorption of calcium. Vitamin D3, along with calcium, helps build bones and keep them strong and healthy. Weak bones can lead to osteoporosis, a loss of bone density that can lead to a fracture.

Vitamin D3 also supports bone strength, because healthy bones protect us from various diseases, including rickets. Rickets is a disease in which children’s bones become weak and soft. It is caused by a lack of calciferol in the body.

Vitamin D3 is essential for calcium and phosphorus to be used for bone building. In adults, soft bones are a condition called osteomalacia.

In such cases, the sun and food will not be enough to strengthen the bones and joints, it is necessary to include a supplement in the diet as an additional source of vitamin D3. Vitamin D3 Olidetrim, developed by Polpharma, Poland, will come to the rescue. Olidetrim Kids is recommended by pediatricians for the prevention of rickets in infants and young children and children aged three to six years and older. Olidetrim 2000 is used in deficient conditions to regulate the absorption and absorption of calcium in the body, for the functioning of the skeletal system in adults. Before use, be sure to consult your doctor!

Vitamin D deficiency signs for bones and joints

Micronutrients play an important role in so many processes in our body, and the symptoms we experience can range from subtle to severe. It is often easy to mistake the symptoms of nutritional deficiencies for something else, such as poor sleep or aging.

The reasons for the lack of vitamins in the body, including in the musculoskeletal system, may be different:

• improper, unbalanced diet;
• sedentary lifestyle;
• constant stress and overwork;
• overweight;
• vegan and vegetarian, long-term low-fat diet;
• bad habits such as smoking, excessive drinking;
• a number of diseases associated with the gastrointestinal tract, endocrine system;
• taking drugs that interfere with the absorption of nutrients.

Pregnancy, breastfeeding, menstrual flow, menopause and andropause, and growth during childhood and adolescence can also cause vitamin and mineral deficiencies.

Vitamin D deficiency can affect both physical and mental health, but many people have low calciferol levels without even realizing it.

Physical symptoms of deficiency may include muscle and joint pain, including rheumatoid arthritis pain, which often occurs in the knees, legs, and hips.

Lack of vitamin D leads to soft and weak bones. This is called osteomalacia in adults and rickets in children. Vitamin D may also help prevent osteoporosis, which is another bone-weakening disease.

Foods rich in calcium and vitamin D3

What we eat plays an important role in our life. Properly selected foods enrich our body with certain vitamins and minerals. To strengthen bones and joints, we must consume foods rich in calcium and vitamin D3.

Foods rich in calcium:

9016 6

Foods that contain less vitamin D3:

901 51

But we must remember that there are foods that interfere with the absorption or completely wash out calcium and vitamin D from the body.