What vitamin enhances calcium absorption. Vitamin D: The Key to Enhancing Calcium Absorption and Bone Health
How does vitamin D enhance calcium absorption. What are the roles of calcium and vitamin D in the body. What are the recommended daily amounts of calcium and vitamin D. How do calcium and vitamin D deficiencies affect health. What are the best sources of calcium and vitamin D.
The Crucial Roles of Calcium and Vitamin D in Human Health
Calcium and vitamin D are two essential nutrients that work synergistically to maintain optimal health. While calcium is primarily known for its role in bone and teeth formation, vitamin D acts as a prohormone that facilitates calcium absorption in the body.
Calcium’s importance extends beyond skeletal health. It plays a vital role in muscle contraction, blood clotting, and various cellular processes. On the other hand, vitamin D not only aids in calcium absorption but also supports lung function, cardiovascular health, insulin regulation, and the proper functioning of the brain, immune, and nervous systems.
The Multifaceted Benefits of Calcium
Calcium’s benefits reach far beyond bone health. Recent studies have shown promising results regarding its potential to reduce risks associated with high blood pressure and certain types of cancer. A 2019 article published in the journal Nutrients suggests that calcium may help lower blood pressure, while a 2020 study involving over 136,000 participants indicated a protective effect against colorectal cancer.
Vitamin D: More Than Just a Calcium Absorption Enhancer
Vitamin D’s role in human health is increasingly recognized as crucial. Beyond its well-known function in calcium absorption, vitamin D has shown potential in reducing allergic responses and protecting against certain cancers, including colorectal and breast cancer. Its involvement in insulin regulation and glucose metabolism also makes it a valuable ally in diabetes management.
Recommended Daily Intake of Calcium and Vitamin D
To maintain optimal health, it’s essential to consume adequate amounts of both calcium and vitamin D. The National Institutes of Health (NIH) provides recommended daily intake guidelines for different age groups:
Calcium Recommendations
- 0–6 months: 200 milligrams (mg)
- 7–12 months: 260 mg
- 1–3 years: 700 mg
- 4–8 years: 1,000 mg
- 9–18 years: 1,300 mg
- 19–70 years: 1,000 mg (1,200 mg for women 51–70 years)
- Over 70 years: 1,200 mg
Vitamin D Recommendations
- 0–12 months: 10 micrograms (mcg), or 400 international units (IU)
- 1–13 years: 15 mcg (600 IU)
- 14–18 years: 15 mcg (600 IU)
- 19–70 years: 15 mcg (600 IU)
- Over 70 years: 20 mcg (800 IU)
- Pregnant and breastfeeding women: 15 mcg (600 IU)
The Synergistic Effects of Calcium and Vitamin D During Pregnancy
Maintaining appropriate levels of calcium and vitamin D is particularly crucial during pregnancy. Recent research has revealed an association between higher vitamin D levels and a reduced risk of preeclampsia and premature birth. This underscores the importance of these nutrients not only for the mother’s health but also for the developing fetus.
The Consequences of Calcium and Vitamin D Imbalances
While both calcium and vitamin D are essential for health, imbalances in either direction can lead to various health issues. Understanding the effects of both excess and deficiency is crucial for maintaining optimal health.
The Perils of Excessive Calcium Intake
Consuming too much calcium, particularly through excessive supplementation, can lead to several health problems. These may include:
- Constipation
- Interference with iron and zinc absorption
- Increased risk of kidney stones
- Potential increased risk of heart disease (though research is inconclusive)
- Possible increased risk of prostate cancer
It’s important to note that high calcium levels rarely result from dietary sources alone. The risks are primarily associated with excessive supplementation.
The Dangers of Calcium Deficiency
Calcium deficiency, known as hypocalcemia, can lead to various symptoms and health issues if left untreated. These may include:
- Muscle aches, pains, and cramps
- Tingling or numbness in extremities
- Fatigue and insomnia
- Cognitive issues such as brain fog
- Skin conditions like eczema and psoriasis
- Dental problems
- Depression
Certain groups are at higher risk of calcium deficiency, including post-menopausal individuals, people with amenorrhea, those who avoid dairy products, and individuals with lactose intolerance.
The Impact of Vitamin D Deficiency
Vitamin D deficiency can have far-reaching consequences on health. Some of the potential effects include:
- Increased risk of osteoporosis
- Potential link to depression (though more research is needed)
- Impaired immune function
- Increased risk of certain cancers
- Poor cardiovascular health
Groups at higher risk of vitamin D deficiency include breastfed infants, people with limited sun exposure, individuals with darker skin tones, older adults, and those with conditions that limit fat absorption.
Natural Sources of Calcium and Vitamin D
Obtaining adequate amounts of calcium and vitamin D through diet and lifestyle choices is crucial for maintaining optimal health. Here are some natural sources of these essential nutrients:
Dietary Sources of Calcium
- Dairy products (milk, yogurt, cheese)
- Leafy green vegetables (kale, collard greens, spinach)
- Fortified plant-based milk alternatives
- Sardines and canned salmon (with bones)
- Tofu (made with calcium sulfate)
- Fortified orange juice
- Almonds and other nuts
Natural Sources of Vitamin D
- Sunlight exposure (the most efficient way to produce vitamin D)
- Fatty fish (salmon, mackerel, tuna)
- Egg yolks
- Mushrooms exposed to UV light
- Fortified foods (milk, orange juice, cereals)
While dietary sources are preferable, some individuals may require supplements to meet their calcium and vitamin D needs. Always consult with a healthcare professional before starting any supplementation regimen.
Strategies for Optimizing Calcium Absorption
Ensuring optimal calcium absorption involves more than just consuming calcium-rich foods. Here are some strategies to enhance calcium absorption:
The Vitamin D Connection
Vitamin D plays a crucial role in calcium absorption. Without adequate vitamin D, the body cannot effectively absorb calcium from the intestines. Ensure you’re getting enough vitamin D through sunlight exposure, diet, or supplements.
Timing of Calcium Intake
Spreading calcium intake throughout the day can improve absorption. The body can only absorb a limited amount of calcium at once, so consuming smaller amounts at different times is more effective than a large dose all at once.
Avoiding Calcium Inhibitors
Certain substances can interfere with calcium absorption. These include:
- Oxalates (found in spinach, rhubarb, and some nuts)
- Phytates (found in whole grains and legumes)
- Excessive sodium intake
- Caffeine
- Alcohol
While you don’t need to eliminate these foods entirely, be mindful of their potential impact on calcium absorption.
Combining Calcium with Complementary Nutrients
Certain nutrients work synergistically with calcium to promote bone health. These include:
- Magnesium
- Vitamin K
- Vitamin C
- Potassium
Incorporating foods rich in these nutrients can enhance overall bone health and calcium utilization.
The Role of Calcium and Vitamin D in Specific Health Conditions
Beyond their well-known benefits for bone health, calcium and vitamin D play crucial roles in various health conditions. Understanding these connections can help individuals make informed decisions about their nutrition and health management.
Osteoporosis Prevention and Management
Adequate calcium and vitamin D intake is crucial for preventing and managing osteoporosis. These nutrients work together to maintain bone density and reduce the risk of fractures. For individuals at high risk of osteoporosis, such as postmenopausal women, ensuring optimal intake of both calcium and vitamin D is particularly important.
Cardiovascular Health
While the relationship between calcium, vitamin D, and cardiovascular health is complex, some studies suggest potential benefits. Adequate vitamin D levels have been associated with better cardiovascular outcomes, while calcium’s role in heart health remains a subject of ongoing research.
Diabetes Management
Vitamin D’s role in insulin regulation and glucose metabolism makes it particularly relevant for diabetes management. Some studies suggest that adequate vitamin D levels may help improve insulin sensitivity and reduce the risk of type 2 diabetes.
Cancer Prevention
Emerging research suggests potential roles for both calcium and vitamin D in cancer prevention. Some studies have shown associations between adequate vitamin D levels and reduced risk of certain cancers, including colorectal and breast cancer. Similarly, calcium has shown potential protective effects against colorectal cancer in some research.
Immune Function
Vitamin D plays a crucial role in immune function. Adequate vitamin D levels are associated with a more robust immune response, potentially reducing the risk of infections and autoimmune diseases.
Special Considerations for Calcium and Vitamin D Intake
While calcium and vitamin D are essential for overall health, certain groups may need to pay special attention to their intake of these nutrients. Here are some specific considerations:
Vegans and Vegetarians
Individuals following plant-based diets may need to be particularly mindful of their calcium and vitamin D intake. While many plant foods contain calcium, its bioavailability can be lower compared to dairy sources. Fortified plant-based milk alternatives, leafy greens, and calcium-set tofu can be good sources. For vitamin D, fortified foods and supplements may be necessary, especially for those with limited sun exposure.
Older Adults
As we age, our ability to absorb calcium decreases, and the risk of vitamin D deficiency increases due to reduced skin synthesis. Older adults may need higher amounts of these nutrients and might benefit from supplementation under medical guidance.
Individuals with Malabsorption Conditions
People with conditions that affect nutrient absorption, such as Crohn’s disease, celiac disease, or those who have undergone gastric bypass surgery, may have difficulty obtaining adequate amounts of calcium and vitamin D. These individuals should work closely with healthcare providers to develop appropriate nutrition strategies.
Pregnant and Breastfeeding Women
During pregnancy and breastfeeding, the demand for both calcium and vitamin D increases. Adequate intake is crucial for both maternal health and fetal development. Prenatal vitamins often include these nutrients, but dietary sources remain important.
Athletes and Highly Active Individuals
Intense physical activity can increase calcium needs due to losses through sweat and increased bone turnover. Athletes, especially those in weight-bearing sports, should ensure adequate calcium and vitamin D intake to support bone health and performance.
The Future of Calcium and Vitamin D Research
As our understanding of calcium and vitamin D continues to evolve, ongoing research is exploring new potential benefits and applications of these essential nutrients. Here are some areas of current and future research interest:
Personalized Nutrition
Researchers are investigating how genetic factors influence individual requirements for calcium and vitamin D. This could lead to more personalized nutrition recommendations based on genetic profiles.
Novel Delivery Methods
Scientists are exploring new ways to deliver calcium and vitamin D more effectively, such as through fortified foods or innovative supplement formulations that enhance absorption.
Role in Mental Health
While some studies have suggested a link between vitamin D deficiency and depression, more research is needed to fully understand the relationship between these nutrients and mental health.
Interactions with the Microbiome
Emerging research is investigating how calcium and vitamin D interact with the gut microbiome and how this relationship might influence overall health.
Cellular Mechanisms
Scientists continue to uncover new ways in which calcium and vitamin D influence cellular processes, potentially leading to new therapeutic applications.
As research in these areas progresses, our understanding of the roles and benefits of calcium and vitamin D will undoubtedly expand, potentially leading to new strategies for optimizing health and preventing disease.
What roles do calcium and vitamin D play in the body?
Calcium is an essential nutrient needed by all living creatures, including humans. Vitamin D is a prohormone that helps the body absorb calcium, which is essential for bone health.
Bones and teeth contain 99% of the body’s calcium.
Many different foods contain calcium. Manufacturers may also fortify certain food products with calcium and vitamin D. Getting enough sunlight is the best way to help the body create vitamin D.
This article looks at the roles of calcium and vitamin D and their benefits. It also looks at the effects of too much or too little calcium or vitamin D. Finally, it identifies dietary sources of calcium and vitamin D and supplementation options.
Calcium is crucial for bone development and growth in children. It is also responsible for the maintenance of strong bones in adults.
As well as its role in bone health, calcium aids in muscle contraction. When a signal arrives at the muscle, calcium is released, helping the muscle to contract. As calcium leaves the muscle, the muscle relaxes.
Calcium also plays a role in effective blood clotting.
According to the National Institutes of Health (NIH), the recommended daily amount of calcium by age group is:
- 0–6 months: 200 milligrams (mg)
- 7–12 months: 260 mg
- 1–3 years: 700 mg
- 4–8 years: 1,000 mg
- 9–18 years: 1,300 mg
- 19–70 years: 1,000 mg (1,200 mg for women 51–70 years)
- over 70 years: 1,200 mg
Research suggests that vitamin D also plays a vital role in bone health, as it regulates calcium in the blood. Without vitamin D, the kidneys would excrete too much calcium.
There is growing interest in the role of vitamin D in reducing allergic response and protecting against certain cancers, including colorectal and breast cancer.
Vitamin D also plays an important role in:
- supporting lung function and good cardiovascular health
- insulin regulation and glucose metabolism
- brain, immune, and nervous system health
According to the NIH, the recommended daily amount of vitamin D by age group is:
- 0–12 months: 10 micrograms (mcg), or 400 international units (IU)
- 1–13 years: 15 mcg (600 IU)
- 14–18 years: 15 mcg (600 IU)
- 19–70 years: 15 mcg (600 IU)
- over 70 years: 20 mcg (800 IU)
- pregnant and breastfeeding women: 15 mcg (600 IU)
As well as its crucial role in bone health, calcium may also reduce the risks associated with high blood pressure.
A 2019 article in the journal Nutrients suggests that calcium may help lower blood pressure. Another study from 2020, involving 136,249 participants, suggests that calcium has a protective effect against colorectal cancer. However, research on this is still in the early stages.
Appropriate levels of calcium and vitamin D can also support a healthy pregnancy. A recent review shows an association between higher vitamin D levels and lower risk of preeclampsia and premature birth.
Due to its role in insulin regulation and glucose metabolism, vitamin D can support effective diabetes management.
Too much calcium may cause constipation. High levels of calcium can also interfere with iron and zinc absorption.
High calcium levels rarely come from dietary sources. They are most likely due to excessive supplementation.
High levels of calcium from supplementation may increase a person’s risk of kidney stones.
Some studies show a link between high levels of calcium and increased risk of heart disease, but others found no association.
Some studies also show that high levels of calcium may increase prostate cancer risk.
Too little calcium in the body is known as hypocalcemia. Over time, a calcium deficiency may result in the following symptoms:
- muscle aches, pains, and cramps
- tingling or numbness in the hands, arms, legs, feet, and around the mouth
- fatigue
- insomnia
- brain fog
- dry skin, nails, and hair
- alopecia
- skin conditions such as eczema and psoriasis
- severe PMS
- dental problems
- depression
Those most at risk from low levels of calcium include:
- post-menopausal people
- people of childbearing age with amenorrhea
- people who do not consume dairy products, such as vegans or ovo-vegetarians
- people with lactose intolerance who avoid dairy
Long-term deficiency in calcium or vitamin D can result in osteoporosis, where the bones become more fragile and prone to breaking.
Some studies show a link between increased risk of depression and low levels of vitamin D. However, there is no evidence to show vitamin D supplementation prevents depression or reduces its symptoms.
People at higher risk of low levels of vitamin D include:
- breastfed infants
- people who rarely expose their skin to the sun
- people with darker skin tones
- older adults
- people with conditions that limit fat absorption, such as Crohn’s disease
- people with obesity or who have undergone gastric bypass surgery
Too much vitamin D can be harmful. However, a person cannot get too much vitamin D from sunlight, only from excessive supplementation.
High levels of vitamin D may result in:
- nausea
- vomiting
- muscle weakness
- confusion
- pain
- loss of appetite
- dehydration
- excessive urination and thirst
- kidney stones
Extremely high levels of vitamin D can result in kidney failure, irregular heartbeat, and death.
Calcium is present in several foods. Good dietary sources of calcium include:
- dairy products, such as milk, yogurt, and cheese
- fortified dairy alternatives, such as soy milk
- green leafy vegetables, such as kale, Chinese cabbage, and broccoli
- canned sardines and salmon
- tofu
- fortified products, including breakfast cereals and fruit juices
- nuts and seeds
- legumes
Most grain-based foods, such as bread and pasta, are not rich in calcium. However, they can add a large amount of dietary calcium if consumed regularly and in large amounts.
There are limited dietary sources of vitamin D.
Most dietary sources of vitamin D come from fortified foods. Most milk producers in the United States fortify milk with vitamin D. Manufacturers often add vitamin D to plant-based milk, such as soy, almond, or oat milk.
Manufacturers may also add vitamin D to breakfast cereals, orange juice, yogurt, and margarine.
The following foods provide a limited natural source of vitamin D:
- fatty fish, such as trout, salmon, and mackerel
- beef liver
- egg yolks
- cheese
- mushrooms
Calcium and vitamin D supplements are available in tablet, chewable, and liquid forms.
Calcium supplements usually contain either calcium carbonate or calcium citrate. People should take calcium carbonate with food.
People can take calcium citrate with or without food. Those with absorption issues or conditions such as inflammatory bowel disease should choose calcium citrate.
Some people may experience gastrointestinal issues with calcium supplementation. Taking a supplement with meals and spreading the dose throughout the day may help with these issues.
Vitamin D supplements contain either vitamin D2 (ergocalciferol) or vitamin D3 (cholecalciferol). Both forms are effective, though D3 appears to result in higher levels in the blood.
Supplement manufacturers extract D2 from yeast.
D3 can come from:
- lanolin, which comes from wool
- fish oil
- algae oil
People following a vegan diet should check the source of supplements containing D3 or choose supplements containing D2. They should consult with a doctor before taking an over-the-counter supplement.
If someone is very low in vitamin D, they may need a clinical-grade prescription.
Calcium and vitamin D play a crucial role in bone health and have several other health benefits.
High levels of calcium and vitamin D in the body are rare and likely to come from excessive supplementation. Calcium and vitamin D deficiencies are more common and can have a negative effect on health, including causing osteoporosis.
There are many dietary sources of calcium. The primary source of vitamin D is sunlight. People can obtain additional calcium and vitamin D from supplements.
Getting Enough Calcium and Vitamin D
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Why is it important to get enough calcium and vitamin D?
Your body needs vitamin D to absorb calcium.
Calcium keeps your bones and muscles—including your heart—healthy and strong.
People who don’t get enough calcium and vitamin D throughout life have an increased chance of having thin and brittle bones (osteoporosis) in their later years. Thin and brittle bones break easily and can lead to serious injuries. That’s why it’s important to get enough calcium and vitamin D as a child and as an adult. It helps keep your bones strong as you get older and protects against possible breaks.
Your body also uses vitamin D to help your muscles absorb calcium and work well. If your muscles don’t get enough calcium, then they can cramp, hurt, or feel weak. You may have long-term (chronic) muscle aches and pains. Getting enough vitamin D helps prevent these problems.
Children who don’t get enough vitamin D may not grow as much as others their age.
They also have a chance of getting a rare disease called rickets, which causes weak bones.
What is the recommended daily amount of calcium and vitamin D?
It’s important to take vitamin D along with calcium. Your body needs vitamin D to absorb calcium.
The recommended daily amounts of calcium and vitamin D vary by age. Most people need the following amounts.footnote 1, footnote 2
Age | Calcium (in milligrams) | Vitamin D (in international units) |
|---|---|---|
1–3 years | 700 mg | 600 IU |
4–8 years | 1,000 mg | 600 IU |
9–18 years | 1,300 mg | 600 IU |
19–50 years | 1,000 mg | 600 IU |
Men 51–70 years | 1,000 mg | 600 IU |
Women 51–70 years | 1,200 mg | 600 IU |
71 and older | 1,200 mg | 800 IU |
Women who are pregnant or breastfeeding need the same amount of calcium and vitamin D as other women their age.
Who may not get enough calcium and vitamin D?
Most people get enough calcium and vitamin D. From ages 9 through 18, girls need extra calcium to meet the daily recommended intake. If they can’t get enough calcium from foods, they may need supplements.
Your body uses sunshine to make its own vitamin D. Things that reduce how much vitamin D your body makes include:
- Dark skin, such as many African Americans have.
- Age, especially being older than 65.
- Digestive problems, such as Crohn’s or celiac disease.
- Liver and kidney disease.
How can you get more calcium and vitamin D?
Here are some ways to get calcium and vitamin D in your diet.
- Add calcium-rich foods to your diet.
Calcium is in foods such as:
- Dairy products like milk, cheese, and yogurt.
- Vegetables like broccoli, kale, and Chinese cabbage.
- Canned sardines and canned salmon with bones.
- Calcium-fortified foods such as some cereals, juices, soy drinks, and tofu.
- Include foods that have vitamin D.
Your body needs vitamin D to absorb calcium. Foods that contain vitamin D include:
- Salmon, tuna, and mackerel. These are some of the best foods to eat when you need to get more vitamin D.
- Vitamin-D fortified foods such as milk, soy drinks, orange juice, yogurt, margarine, and cereals.
- Cheese, egg yolks, and beef liver. These foods have vitamin D in small amounts.
- Take supplements if you need them.
Some people may need to take a calcium supplement with vitamin D.
- Not all supplements contain the same amount of calcium or contain vitamin D. Read the label to see which one is best for you.
- Spreading calcium out over the course of the day can reduce stomach upset. And it helps your body absorb the calcium better. Try not to take more than 500 milligrams (mg) of calcium supplement at a time.
Are there any risks from taking calcium and vitamin D?
It is possible to get too much calcium and vitamin D. Older women who take calcium supplements need to be careful not to take too much.
Getting too much calcium can cause:
- Kidney stones.
- Constipation.
Getting too much vitamin D can:
- Damage your kidneys and tissues.
- Cause nausea and vomiting, constipation, and weakness.
- Raise the amount of calcium in your blood. If this happens, you may become confused and have an irregular heart rhythm.
Calcium and vitamin D may also interact with other medicines. Some drug interactions are dangerous.
Before you start taking calcium and/or vitamin D, tell your doctor about all of the medicines, vitamins, supplements, and herbal remedies you take. Also tell your doctor about all of your current medical problems.
How much daily calcium and vitamin D is safe?
The amount of calcium and vitamin D you get every day from all sources (including food, sunshine, and supplements) should not be more than the amount shown in the table below.footnote 3
“Upper level intake” does not mean that most people need this amount or should try to get it.
It means this is the highest amount of calcium or vitamin D that is safe to take.
Age | Upper level of calcium intake (in milligrams) | Upper level of vitamin D intake (in international units) |
|---|---|---|
1–3 years | 2,500 mg | 2,500 IU |
4–8 years | 2,500 mg | 3,000 IU |
9–19 years | 3,000 mg | 4,000 IU |
19–50 years | 2,500 mg | 4,000 IU |
51 and older | 2,000 mg | 4,000 IU |
Women who are pregnant or breastfeeding have the same upper level intake of calcium and vitamin D as other women their age.
References
Citations
- Food and Nutrition Board, et al. (2011). Dietary reference intakes (DRIs): Recommended dietary allowances and adequate intakes, elements. National Institutes of Health. https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t3/?report=objectonly. Accessed October 29, 2019.
- Food and Nutrition Board, et al. (2011). Dietary reference intakes (DRIs): Recommended dietary allowances and adequate intakes, vitamins. National Institutes of Health. https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t2/?report=objectonly. Accessed October 29, 2019.
- Institute of Medicine (2011). Dietary Reference Intakes for Adequacy: Calcium and Vitamin D, pp. 345–402. Washington, DC: National Academies Press. Available online: http://books.nap.edu/openbook.php?record_id=13050.
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Related Information
What foods are required to restore calcium in the body?
Find out which foods are rich in calcium and how to use them correctly for the best replenishment of this important mineral for bones and health.
Here you will find a list of products and tips for preparing them.
Calcium is one of the most important elements for healthy bones, teeth, muscles and the nervous system. A lack of calcium can lead to osteoporosis, dental caries, and a tendency to fracture. To avoid these problems, you need to make sure you are eating enough calcium-rich foods.
One of the main sources of calcium is dairy products: milk, cottage cheese, cheese, yoghurts. You can also replenish calcium by eating fish and seafood, nuts, legumes, pumpkin and sunflower seeds, green vegetables and fruits, as well as some types of bread and cereal.
When choosing products, one should also take into account their digestibility by the body. So, calcium from milk and dairy products is absorbed better than from vegetables, so these foods should be consumed more. In addition, for better absorption of calcium, it is necessary to consume a sufficient amount of vitamin D, which is found in fish oil, egg yolk, fish oil, and mushrooms.
What foods restore calcium in the body?
Calcium is one of the most important minerals for our body, because it is responsible for the health of bones, teeth, muscles and other tissues. To strengthen your body and restore the level of calcium in your bones and teeth, you need to include foods rich in this mineral in your diet.
Dairy products are the first food to be consumed. They contain large amounts of calcium and phosphorus, which interact with each other and help strengthen bones and teeth. In addition, protein foods such as cottage cheese, cheese and yogurt contain casein, an element that helps improve calcium absorption in the intestines.
Vegetables and fruits are another group of foods rich in calcium. In particular, these are broccoli, cabbage, spinach, beans, radishes, apricots, dates and oranges. They contain vitamin D and other elements that promote better absorption of calcium.
Among fish, scallops and other seafood, many species contain calcium, phosphorus and vitamin D.
For example, mackerel, salmon and pink salmon are especially useful for nutrition, as they are rich not only in calcium, but also in omega-3 fatty acids, which are needed for heart health.
It is important to understand that the restoration of calcium in the body is a process that takes time and the right approach. It is necessary to include a variety of foods in the diet, monitor your health and supplement nutrition with vitamin complexes containing calcium and other necessary elements.
Dairy products:
Dairy products are a good source of calcium. It can be various types of cheeses, milk, yogurt, kefir, cottage cheese.
Milk is one of the easiest and most affordable sources of calcium. One glass of milk (250 ml) contains about 300 mg of calcium.
cheeses are an excellent source of calcium. Fatty cheeses are especially useful, as they contain more calcium. Cheeses such as processed, parmesan, ricotta, mozzarella, roquefort and cheddar contain 200 to 700 mg of calcium per 100 grams.
Yogurt and kefir are useful even for those who do not tolerate dairy products well. They contain up to 400 mg of calcium in 200 grams of the product.
Cottage cheese is a source of not only calcium, but also other useful substances such as protein, fat and trace elements. 100 grams of cottage cheese contains about 120 mg of calcium.
Dairy products are not only a great example of calcium-rich foods, but they are also highly digestible and tasty, making them a great choice for daily meals.
Fish and seafood:
Fish and seafood are among the best sources of calcium. Some types of fish, such as salmon, sardines, and tuna, are high in calcium. This makes fish and seafood an excellent choice for those looking to restore calcium levels in the body.
There are also other seafood that contain calcium. Shrimps, oysters, crabs and other seafood are also rich sources of calcium. At the same time, they contain a lot of protein and other nutrients, making them beneficial for human health.
Fish and seafood rich in calcium: FoodCalcium content, mg per 100 g
| Salmon (red) | 214 mg | ||
| 382 mg | |||
| Tuna (canned) | 247 mg | ||
| Shrimp (boiled) | 97 mg | Oysters (smoked) | 90 mg |
restore calcium in the body, it is recommended to avoid large amounts of fat and salt. Canned fish products may contain more salt, so we recommend choosing fresh fish and seafood or canned fish with less salt.
Vegetables and herbs:
Broccoli. Broccoli is a rich source of calcium, vitamin C, K and antioxidants. It is recommended to eat raw, baked or boiled.
Spinach. Spinach is one of the best sources of calcium and contains a whole complex of vitamins: A, C, E, K, B1, B2, B6. It is recommended to eat in green salads or stew, but not infrequently mixed with other vegetables.
Cabbage. Cabbage contains calcium, iron, folic acid and B vitamins. Recommended as a baked snack, boiled or salad.
Fresh herbs. Parsley, dill, basil, arugula and onion feathers contain calcium, vitamin K and magnesium. It is recommended to add fresh green herbs to salads, pancakes and soups.
Carrot. Carrots, in turn, are rich in carotene and pectin fibers, and also contain calcium. It is recommended to eat as a raw snack, baked in the oven or added to soups and vegetable salads.
By including these vegetables and herbs in your diet, you will provide additional intake of calcium, which is so necessary for healthy bones, teeth and the healthy functioning of the body as a whole.
Fruits and berries:
Fruits and berries are a valuable source of vitamins, minerals and antioxidants. Some of them contain calcium, which is necessary for healthy bones and teeth, as well as for the proper functioning of muscles and the nervous system.
Figs are among the fruits rich in calcium. One fig contains about 20 mg of calcium. Pomegranates, grapes, prunes and apricots are also rich in calcium.
Berries, in turn, are also a rich source of calcium. Particularly beneficial for bone health are currants, cranberries, hawthorn, and black currants. In addition, berries contain many other beneficial substances, such as vitamins C and E, folic acid, and anthocyanins.
Diversify your diet, eat fruits and berries every day and get the maximum benefit for your health!
Nuts and seeds:
Nuts and seeds are an excellent source of calcium and other minerals needed for healthy bones and teeth. Among them stand out:
- Almonds – contains a huge amount of calcium, magnesium and vitamin E, which strengthens bones and teeth. It also contains protein, which is needed for tissue growth and repair.
- Hazelnut – rich in calcium, phosphorus, magnesium, iron and vitamins B and E. It also contains phytochemicals that help prevent bone and tooth decay.
- Pumpkin seeds are an excellent source of calcium, magnesium and iron. They also contain vitamins B and E, which help strengthen bones and teeth.
- Hazelnut – rich in calcium, magnesium, zinc and vitamin E. It also contains protein, which is needed for tissue growth and repair.
It also contains phytochemicals that help prevent bone and tooth decay.Adding nuts and seeds to your diet can help strengthen bones and teeth and prevent bone loss.
Cereals and Grains:
Oatmeal is one of the best foods to eat if you need to restore calcium levels in your body. Oatmeal contains a lot of phytoestrogens that help in this process.
Buckwheat is also rich in phytoestrogens and calcium. It consists of granules that contain the smallest particles, vigilantly monitor the health of bones and actively participate in their restoration.
Rice is an indispensable product in the diet to restore calcium levels, it has a high amount of nutrients.
Rice contains minerals such as magnesium, potassium, iron and calcium.
Semolina is another calcium rich food. It also contains vitamin D, which is essential for better absorption of calcium in the body.
Wheat contains not only calcium, but also many other useful substances, such as iron, vitamin B, magnesium and zinc.
In general, those who want to restore calcium in the body should not forget about cereals and cereals, which contain many useful minerals and vitamins.
Protein Products:
Proteins are one of the body’s most important building blocks and are involved in many processes, including tissue repair and the formation of hormones and enzymes. Protein-rich foods will help restore calcium levels in the body, as calcium is a necessary component for protein synthesis.
- Meat and poultry: chicken, beef, pork, turkey, fish.
- Dairy products: milk, yogurt, cheese, kefir, cottage cheese.
- Eggs: egg white contains about 6 grams of protein and is an excellent source of calcium.
- Legumes: beans, peas, lentils, soybeans.
However, proper protein synthesis also requires adequate intake of vitamin D, which promotes calcium absorption. So be sure to fortify your diet with vitamin D blocking foods like fish oil, cod liver oil or egg yolks.
Brown bread and cereal baked goods:
Brown bread and cereal baked goods are a valuable source of calcium, especially when whole grain flour is used. Whole grain bread contains all the valuable fiber, vitamins and minerals found in wheat grains. It is also rich in protein, iron and zinc, the main food components that are essential for health.
When choosing bread, make sure it contains calcium. Bread with added milk or yogurt usually contains more calcium than regular bread. Many retail chains also offer special bread enriched with calcium and other trace elements.
In addition, a variety of buns, pies and other products can be made from grain products. But do not forget that we are talking about the main component – flour. Look out for pasta, cereals, and other grains, as these too can contain calcium and other important nutrients.
Juices and drinks:
Milk is one of the most popular sources of calcium, especially for children. It also contains vitamin D, which helps calcium absorption even better. Although milk is too high in calories, it can be replaced with low-calorie kefir or yogurt.
Juices and drinks is another way to get the calcium you need. Juices from fresh fruits and vegetables are rich in many beneficial substances, including calcium. But be aware that many bottled juices are high in sugar and can be very high in calories. It is best to drink natural juices or water with the addition of lemon to get calcium and other beneficial vitamins and minerals.
Tea and coffee also contain some calcium. However, excessive consumption of coffee and tea can reduce the absorption of calcium in the body. Therefore, it is recommended to limit the amount of coffee and tea you drink and replace them with other drinks.
Mineral water is another source of calcium. Some brands of mineral water contain a high concentration of calcium. Check the ingredients on the label to make sure your mineral water contains enough calcium.
Sports drinks is another way to get calcium and other useful elements. But you need to be careful, as many sports drinks contain a lot of sugar and additives that are not very good for our body. It is best to choose natural drinks and water with added electrolytes.
Mineral water:
Mineral water is a mineral-rich drink that helps restore calcium in the body. It is known that the location and composition of the source affect the amount and type of minerals contained in the water.
- Sulfate mineral water: contains an increased amount of sulfates, which improve blood circulation and calm the nervous system. It also helps to remove toxins.
- Chloride mineral water: rich in chlorides, which have an antiseptic effect and help fight infectious diseases.
- Hydrocarbonate mineral water: contains hydrocarbonates, which contribute to the normalization of the acid-base balance of the body.
Mineral water is an excellent source of calcium, essential for maintaining healthy bones and teeth. Regular consumption of mineral water will help fill the calcium deficiency in the body and prevent the development of bone diseases such as osteoporosis.
Tea and coffee:
Tea and coffee are beverages that many people drink every day. However, if you want to restore the level of calcium in the body, you should limit their intake.
Black tea, green tea and coffee contain tannins, substances that can increase urinary calcium loss.
In addition, coffee also contains caffeine, which can cause calcium to be depleted from bones.If you are not ready to give up tea and coffee completely, include other calcium-rich foods in your diet to compensate for the losses. For example, dairy products, nuts, green vegetables, and fish are rich in calcium and can help fill in calcium.
- Limit tea and coffee to restore calcium in the body
- Black tea, green tea and coffee contain tannins that can deplete calcium
- Coffee contains caffeine, which can deplete calcium from bones eating other foods rich in this mineral
Ice cream and sweets:
Although ice cream is not a major source of calcium, it may contain small amounts of this important mineral. However, eating a lot of sweets can lead to a decrease in the concentration of calcium in the body.
With a large consumption of sweets, especially with the addition of chocolate, coffee and tea, an increase in the excretion of calcium in the urine is observed in the body, which can lead to the development of bone diseases.
If you can’t resist treats like sweets and ice cream, it’s a good idea to opt for less unhealthy options like popsicles, sorbets, and natural fruits and berries for a sweet snack.
Fermented milk drinks:
Kefir. Kefir is one of the healthiest sources of calcium. It contains more calcium than most other dairy products due to the fermentation process. Kefir also contains probiotics, which help improve digestion.
Curd. Cottage cheese contains a large amount of calcium. It is also rich in proteins, which make it easier for calcium to be absorbed. Cottage cheese pairs easily with other foods, such as vegetables or fruits, so it’s easy to add to your diet.
Yogurt. Not only kefir, but also yogurt contains a sufficient amount of calcium. Especially when yogurt is made with skim milk. Yogurt also contains probiotics and vitamins that are good for bone health.
Yogurt. Curdled milk is a rich source of calcium, which also contains many beneficial bacteria after fermentation.
These will be probiotics that will help improve the functioning of the digestive system and, accordingly, improve the absorption of calcium.
Ryazhenka. Ryazhenka is also a fermented milk product that contains a large amount of calcium. In addition, fermented baked milk contains bifidobacteria, which are considered beneficial for digestion, so this is a good choice for strengthening bones and overall human health.
Food additives:
Calcium preparations. The main sources of calcium in the human body are dairy products, nuts, fish and green vegetables. However, in case of a lack of calcium in the body, some people prefer to take calcium supplements. Calcium is most readily absorbed in the body in the form of calcium carbonate, calcium lactate, or gluconate.
Vitamin D. This vitamin helps the body absorb calcium and is essential for maintaining healthy bones. It also plays a role in protecting the nervous system and the immune system.
Vitamin D can be obtained from certain foods, such as fish liver oil, egg yolks, and mushrooms. Vitamin D is also added to some calcium supplements.
Magnesium preparations. Magnesium plays an important role in calcium absorption. It is also essential for regulating heart rate and maintaining a healthy nervous system. Magnesium can be obtained from foods such as nuts, green vegetables, and whole grains. If necessary, you can take magnesium supplements.
Phosphates. Phosphates also help the body absorb calcium as part of the bone tissue. Phosphates can be obtained from meat, fish and dairy products. However, excess phosphate can impair calcium absorption, so it should be consumed in reasonable amounts.
Micronutrient complexes. Micronutrient complexes may contain calcium, magnesium, phosphate, vitamin D, and other minerals and vitamins needed to maintain healthy bones and the body as a whole. However, before taking such drugs, you should consult with a specialist and make sure they are safe and effective.
Urbechi and oils:
Urbechi , or crushed seeds, contain vitamin D and calcium, making them an excellent source for restoring calcium in the body. They can be added to various dishes such as oatmeal, yogurt or smoothies.
There are many types of oils that contain calcium. For example, flax seed oil contains about 7% calcium per teaspoon, while sesame oil contains over 1% calcium per serving.
Oils that include fortified supplements such as vitamin D or calcium can also be a good source of calcium. They help restore calcium, especially in those people who are deficient in this important nutrient.
- How to choose oils and urbech?
- Buy natural products free of additives and preservatives.
- Look on labels for calcium and vitamin D content.
- Remember to learn how to use these foods in your cooking to get the most health benefits.
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Q&A:
What foods should be consumed in calcium deficiency?
Calcium-rich foods such as milk, yogurt, cheese, cottage cheese, green vegetables (broccoli, spinach), seeds and nuts (hazelnuts, almonds), soft-boned fish (sardines, salmon) should be consumed.
Can vitamin supplements replace calcium?
Yes, you can, however, it is important to consider that calcium-rich foods are preferable because the nutrients contained in foods are better absorbed by the body.
Why is greens good for calcium absorption?
Greens contain vitamin K, which is involved in the process of bone formation and improves the absorption of calcium and other nutrients.
What foods should be excluded from the diet in case of calcium deficiency?
Limit foods that can reduce calcium absorption, such as coffee, salt, sugar, alcohol, and sodas.
Can thyroid problems lead to calcium deficiency?
Yes, a lack of thyroid can lead to reduced absorption of calcium and other nutrients.
In this case, it is important to consult a doctor and take the recommended medications.
Can gluten-containing foods be consumed if calcium is deficient?
Yes, you can, as gluten does not interfere with calcium absorption. However, for people with celiac disease or gluten sensitivity, gluten-free foods should be chosen.
Can additional nutritional supplements increase calcium absorption?
Yes, there are supplements that can help increase calcium absorption. For example, vitamin D, magnesium, and boron help the body absorb calcium better.
Spices and herbs:
Herbal products contain many trace elements that help calcium absorption. These include spices and herbs. For example, cinnamon, ginger, and turmeric contain manganese, which plays an important role in mineral metabolism in the body. Also, dill and parsley contain magnesium, which promotes the absorption of calcium.
In addition, garlic, basil and rosemary contain silicon, which not only strengthens bones, but also promotes their growth and healing.
It also reduces the risk of osteoporosis and other diseases of the musculoskeletal system.
- Cinnamon – rich in manganese, promotes calcium absorption;
- Ginger – contains manganese, which helps strengthen bones;
- Turmeric – rich in manganese, facilitates the absorption of calcium;
- Dill – contains magnesium, which helps calcium absorption;
- Parsley – rich in magnesium, helps to strengthen bones and teeth.
Silicon content in some herbs and spices: Herb\SpiceSilicon content, mg per 100 g
| Rosemary | 17.0 snok | 14.0 | |||||||||||||||||||||||||||||||||
| Basil | 11, Fish. Sea fat, salmon, mackerel, herring, eel and other types of fish contain a lot of vitamin D, in particular vitamin D3. It is not necessary to eat fish every day, but eating it at least 2-3 times a week will be beneficial for health. Dairy products. Milk, yogurt, cheeses and cottage cheese are also rich sources of vitamin D. Eggs. The vitamin D found in the yolk makes eggs a useful product for those seeking to maintain calcium levels in the body. One egg a day can be a great source of vitamin D. Mushrooms. Although mushrooms are not the richest source of vitamin D, they can still significantly improve it. The resulting level of vitamin D after eating mushrooms depends on the method of their preparation: with prolonged sauteing, vitamin D burns out. Reinforced products. Some brands of margarine and orange juice may be fortified with vitamin D. These products are a useful method of obtaining vitamin D, it is recommended to choose quality and proven manufacturers. Vitamins for bones for the elderly: how to strengthen bone tissueContent
Find out which vitamins can help build older bones, reduce the risk of osteoporosis, and keep bones healthy for years to come. Strengthening bone tissue is one of the main tasks in adulthood and old age. To stay healthy and active, you need to take care of your bones. Vitamins formulated specifically for this purpose can help with this. Proper nutrition combined with the addition of recommended vitamins and minerals is the key to healthy bones! Join our Bone Strengthening Program and get advice from our bone health experts. Strengthen bone tissue: what vitamins are needed? Older people are often deficient in vitamins needed for bone health. Vitamin DVitamin D aids in the absorption of calcium, which is essential for strong bones. Osteoporosis is often caused by a lack of vitamin D. It is recommended to eat foods containing vitamin D, such as fatty fish (salmon, tuna), cheese, egg yolk. It may also be helpful to take special vitamin D supplements. Yes 100% Vitamin KVitamin K helps bones retain calcium and increases their strength. There are two types of vitamin K: K1 (found in green vegetables and berries) and K2 (found in fermented foods such as natural yogurt). It is recommended to consume foods containing vitamin K. Calcium Calcium is the main component of bones. Older adults need to increase their calcium intake to maintain bone health and reduce the risk of osteoporosis.
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Strengthening bone tissue in old age: the role of vitaminsHow do vitamins affect bone tissue? Vitamins play an important role in the processes associated with the strengthening of bone tissue. Vitamin D, for example, regulates the absorption of calcium, a key mineral for bone health. Vitamin K affects the formation of normal bone tissue, and vitamin C is involved in the synthesis of collagen, a substance that provides strength and elasticity to bones.
Some vitamins are also involved in the regulation of a number of hormones that affect bone tissue. Vitamin A, for example, promotes the formation of growth factors necessary for bone tissue regeneration.
VitaminDaily requirementNutrition sources
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Choose fatty foods as they contain more vitamin D than low-fat ones.
1.1 Vitamin D
12.0.2 What vitamins are in this product?
Loss of calcium and other nutrients can weaken bones and increase the risk of fractures. Therefore, it is necessary to monitor the composition of your diet and add the necessary vitamins to it.
Good sources of calcium are dairy products, cottage cheese, cheese, calcium-containing juices.
Vitamin and mineral deficiencies can exacerbate these problems, so proper nutrition and specialized vitamin supplements are important for bone health in old age.
He will be able to choose the right drug, taking into account your health and age. It is also important to pay attention to the manufacturer and choose only proven and high-quality drugs.
Women after menopause and people over 65 years of age are advised to increase the dose to 2000 IU per day.
To strengthen it, it is recommended to eat foods rich in calcium, vitamin D and other substances that promote the absorption of calcium. However, the diet may not always provide the required amount of vitamins and minerals.
In addition, this vitamin helps support the immune system and protect the bone from various diseases.
In addition, some manufacturers offer combined vitamins to strengthen bone tissue.
In this case, we recommend specialized vitamin complexes and preparations. Don’t forget that taking care of your health, including strengthening your bones, is one of the main components of a fulfilling life!