What vitamin enhances calcium absorption. Vitamin D and Calcium: Essential Nutrients for Optimal Health and Bone Strength
What are the crucial roles of vitamin D and calcium in the body. How much vitamin D and calcium do you need for optimal health. Where can you get sufficient vitamin D and calcium from diet and other sources.
The Vital Roles of Vitamin D and Calcium in Human Health
Vitamin D, a hormone, and calcium, a mineral, are two essential nutrients that work in tandem to maintain overall health and well-being. Their importance extends far beyond just bone health, influencing various bodily functions.
Key Functions of Vitamin D and Calcium
- Muscle movement
- Nerve communication
- Immune system responses (vitamin D)
- Absorption of calcium and phosphorous (vitamin D)
- Signaling between cells (calcium)
- Hormonal secretion (calcium)
- Blood vessel flow (calcium)
Is there a connection between vitamin D deficiency and bone health. Indeed, without adequate vitamin D, the body struggles to absorb calcium efficiently. This can lead to a condition called hyperparathyroidism, where the parathyroid glands overproduce their hormone to compensate for the deficiency. The result is often weakened bones (osteoporosis) and an increased risk of fractures.
Recommended Daily Allowances for Vitamin D and Calcium
The Endocrine Society and the Institute of Medicine have established guidelines for vitamin D and calcium intake based on age and health status. These recommendations aim to ensure optimal health and prevent deficiencies.
Age-Based Recommendations for Calcium and Vitamin D
Do different age groups require varying amounts of calcium and vitamin D. Absolutely. The recommended daily allowances (RDA) and maximum safe intake levels differ significantly across age groups:
- Infants (0-6 months): Calcium RDA 200mg, Vitamin D RDA 400 IU
- Children (1-3 years): Calcium RDA 700mg, Vitamin D RDA 600 IU
- Adolescents (9-18 years): Calcium RDA 1300mg, Vitamin D RDA 600 IU
- Adults (19-50 years): Calcium RDA 1000mg, Vitamin D RDA 600 IU
- Older adults (51+ years): Calcium RDA 1000-1200mg, Vitamin D RDA 600-800 IU
It’s crucial to note that these recommendations come with two important precautions:
- The safe upper limit for vitamin D is 4,000 IU daily for most adults.
- Calcium intake from both food and supplements should not exceed the recommended maximum for each age group.
Natural Sources of Vitamin D and Calcium
While supplements are available, obtaining these nutrients from natural sources is often preferable. How can one ensure adequate intake of vitamin D and calcium through diet and lifestyle choices.
Vitamin D Sources
The human body has a unique ability to produce vitamin D when the skin is exposed to sunlight. However, several factors can limit this natural production:
- Aging, which affects absorption efficiency
- Limited sun exposure due to indoor lifestyles or use of sunscreen
- Darker skin pigmentation, which reduces vitamin D synthesis
- Geographic location and seasonal variations in sunlight intensity
Given these limitations, dietary sources of vitamin D become increasingly important. Which foods are rich in vitamin D. Some excellent sources include:
- Fatty fish (salmon, mackerel, tuna)
- Egg yolks
- Fortified dairy products
- Mushrooms exposed to UV light
- Cod liver oil
Calcium Sources
Calcium is more readily available in a variety of foods. What are the best dietary sources of calcium. Consider incorporating these calcium-rich foods into your diet:
- Dairy products (milk, yogurt, cheese)
- Leafy green vegetables (kale, collard greens, spinach)
- Fortified plant-based milk alternatives
- Sardines and canned salmon (with bones)
- Tofu and soybeans
- Almonds and Brazil nuts
The Synergy Between Vitamin D and Calcium Absorption
Understanding the relationship between vitamin D and calcium is crucial for maintaining optimal health. How does vitamin D enhance calcium absorption. Vitamin D plays a pivotal role in calcium metabolism by:
- Increasing intestinal absorption of calcium
- Promoting calcium reabsorption in the kidneys
- Regulating calcium levels in the blood
- Facilitating calcium incorporation into bones
Without adequate vitamin D, the body can only absorb about 10-15% of dietary calcium. However, with sufficient vitamin D levels, calcium absorption can increase to 30-40%, significantly improving overall calcium utilization.
Risks Associated with Vitamin D and Calcium Deficiencies
Insufficient intake of vitamin D and calcium can lead to various health issues. What are the potential consequences of these nutritional deficiencies.
Vitamin D Deficiency Risks
- Osteomalacia (softening of bones)
- Increased risk of infections
- Muscle weakness and pain
- Depression and mood disorders
- Impaired wound healing
Calcium Deficiency Risks
- Osteoporosis
- Dental problems
- Muscle cramps and spasms
- Hypertension
- Impaired blood clotting
It’s important to note that while vitamin D and calcium are crucial for cardiovascular health, current research has not definitively proven that vitamin D supplementation provides direct cardiovascular protection.
Special Considerations for Specific Populations
Certain groups may require additional attention to their vitamin D and calcium intake. Who might need to pay extra attention to their nutrient levels.
Pregnant and Lactating Women
Pregnancy and breastfeeding increase the body’s demand for both vitamin D and calcium. The recommended daily allowances for these groups are:
- Calcium: 1000-1300mg (depending on age)
- Vitamin D: 600 IU
Adequate intake is crucial for fetal development and maternal bone health.
Older Adults
As we age, the body’s ability to absorb and utilize vitamin D and calcium decreases. Adults over 70 years old have higher recommended intakes:
- Calcium: 1200mg
- Vitamin D: 800 IU
Regular bone density screenings and consultations with healthcare providers can help manage the increased risk of osteoporosis in this population.
Individuals with Limited Sun Exposure
People who spend most of their time indoors, live in northern latitudes, or have darker skin may struggle to produce sufficient vitamin D through sun exposure. These individuals may benefit from increased dietary intake or supplementation under medical supervision.
Supplementation: When and How
While obtaining nutrients from dietary sources is ideal, supplementation can be necessary in some cases. When should one consider vitamin D and calcium supplements.
Indications for Supplementation
- Diagnosed deficiency through blood tests
- Limited dietary intake or absorption issues
- Certain medical conditions (e.g., osteoporosis, hyperparathyroidism)
- Medications that interfere with vitamin D or calcium metabolism
How should supplements be taken for optimal absorption. Consider these tips:
- Take calcium supplements in divided doses to improve absorption
- Combine vitamin D supplements with a meal containing some fat for better absorption
- Avoid taking iron supplements at the same time as calcium, as they can interfere with each other’s absorption
- Consult a healthcare provider to determine the appropriate dosage and form of supplementation
It’s crucial to remember that more is not always better. Excessive intake of vitamin D or calcium can lead to adverse effects, including kidney stones and hypercalcemia.
Lifestyle Factors Affecting Vitamin D and Calcium Status
Beyond diet and supplementation, various lifestyle factors can influence vitamin D and calcium levels in the body. Which habits can impact these essential nutrients.
Physical Activity
Regular weight-bearing exercise and resistance training can help improve bone density and calcium utilization. How does exercise benefit vitamin D and calcium metabolism.
- Stimulates bone formation and remodeling
- Enhances calcium absorption in the intestines
- Improves vitamin D activation in the body
- Reduces the risk of falls and fractures in older adults
Smoking and Alcohol Consumption
Both smoking and excessive alcohol intake can negatively affect vitamin D and calcium status. What are the specific impacts of these habits.
- Smoking reduces calcium absorption and accelerates bone loss
- Excessive alcohol interferes with vitamin D metabolism and calcium balance
- Both habits can increase the risk of osteoporosis and fractures
Caffeine Intake
While moderate caffeine consumption is generally safe, excessive intake may affect calcium balance. How does caffeine influence calcium levels.
- Can slightly increase calcium excretion in urine
- May interfere with calcium absorption when consumed in large amounts
- Effect can be offset by ensuring adequate calcium intake
Maintaining a balanced lifestyle that includes regular exercise, limited alcohol consumption, avoiding smoking, and moderate caffeine intake can support optimal vitamin D and calcium status.
Monitoring Vitamin D and Calcium Levels
Regular monitoring of vitamin D and calcium levels can help ensure optimal health and prevent deficiencies or excesses. How can one assess their nutrient status.
Blood Tests
Vitamin D levels can be accurately measured through a blood test called 25-hydroxyvitamin D. What do the results indicate.
- Levels below 20 ng/mL indicate deficiency
- Levels between 21-29 ng/mL are considered insufficient
- Levels of 30 ng/mL and above are generally considered sufficient for bone and overall health
Calcium levels are typically maintained within a narrow range in the blood. Serum calcium tests may not accurately reflect total body calcium status, as the body tightly regulates blood calcium levels by drawing from bone stores if necessary.
Bone Density Scans
Dual-energy X-ray absorptiometry (DXA) scans can assess bone mineral density, providing insight into overall bone health and the effectiveness of calcium and vitamin D intake. When should one consider getting a bone density scan.
- Women aged 65 and older
- Men aged 70 and older
- Younger adults with risk factors for osteoporosis
- After a fracture in adults over 50
Regular monitoring, in consultation with healthcare providers, can help tailor vitamin D and calcium intake to individual needs and health status.
Future Directions in Vitamin D and Calcium Research
As our understanding of vitamin D and calcium continues to evolve, researchers are exploring new areas of potential benefit and optimal intake levels. What are some emerging areas of research in this field.
Vitamin D and Immune Function
Recent studies have highlighted the potential role of vitamin D in supporting immune function. How might vitamin D influence the immune system.
- Modulation of innate and adaptive immune responses
- Potential reduction in the risk of autoimmune diseases
- Possible role in enhancing the body’s defense against respiratory infections
Calcium and Cardiovascular Health
While calcium is crucial for heart function, the relationship between calcium intake and cardiovascular health is complex. What are researchers investigating in this area.
- Optimal calcium intake for cardiovascular benefit without increasing calcification risk
- The impact of calcium source (dietary vs. supplemental) on heart health
- Potential interactions between calcium, vitamin D, and other nutrients in cardiovascular protection
Personalized Nutrition Approaches
As we move towards more personalized medicine, researchers are exploring how individual factors might influence vitamin D and calcium needs. What factors are being considered in personalized nutrition research.
- Genetic variations affecting vitamin D metabolism and calcium absorption
- Impact of gut microbiome on nutrient utilization
- Influence of concurrent health conditions on optimal intake levels
These ongoing research efforts promise to refine our understanding of vitamin D and calcium, potentially leading to more tailored recommendations for optimal health across diverse populations.
Vitamin D and Calcium | Johns Hopkins Medicine
What are Vitamin D and Calcium?
Vitamin D (a hormone) and calcium (a mineral) are nutrients that sustain healthy bones. They are also needed for:
Muscle movement
Nerve communication
Absorption of calcium and phosphorous (vitamin D)
Immune system responses (vitamin D)
Signaling between cells (calcium)
Hormonal secretion (calcium)
Blood vessel flow (calcium)
Without enough vitamin D or calcium, your parathyroid glands compensate by producing too much of their hormone, a condition called hyperparathyroidism. That can lead to bone weakening (osteoporosis) and increased fracture risk.
Other problems from calcium and vitamin D deficiencies include:
Given the crucial role of both nutrients in bone health, The Endocrine Society and the Institute of Medicine recommend certain consumption levels based on age and health.
They have not yet found, however, that taking vitamin D provides cardiovascular protection.
How Much Vitamin D and Calcium Do You Need?
The Endocrine Society and The Institute of Medicine have suggested recommended daily allowances (RDA) for vitamin D and calcium, as well as maximum daily consumption amounts that you should not exceed for your safety:
| Population | Calcium RDA (mg) | Calcium Max (mg) | Vitamin D RDA (IU) | Vitamin D Max (IU) |
|---|---|---|---|---|
| 0-6 months | 200 | 1,000 | 400 | 1,000 |
| 6-12 months | 260 | 1,500 | 400 | 1,500 |
| 1-3 years | 700 | 2,500 | 600 | 2,500 |
| 4-8 years | 1,000 | 2,500 | 600 | 3,000 |
| 9-13 years | 1,300 | 3,000 | 600 | 4,000 |
| 14-18 years | 1,300 | 3,000 | 600 | 4,000 |
| 19-30 years | 1,000 | 2,500 | 600 | 4,000 |
| 31-50 years | 1,000 | 2,500 | 600 | 4,000 |
| 51-70 years male | 1,000 | 2,000 | 600 | 4,000 |
| 51-70 years female | 1,200 | 2,000 | 600 | 4,000 |
| 70+ years | 1,200 | 2,000 | 800 | 4,000 |
| 18 or younger, pregnant/lactating | 1,300 | 3,000 | 600 | 4,000 |
| 19-50, pregnant/lactating | 1,000 | 2,500 | 600 | 4,000 |
The recommendations come with two precautions:
How Do You Get Vitamin D and Calcium?
Your body makes Vitamin D when your skin is exposed to sun, but several factors limit its creation:
Aging, which changes absorption ability
The amount of sun you would need to achieve normal blood vitamin D levels is probably more than is safe for your skin, so most people may need supplements to achieve a normal vitamin D level.
Either form of vitamin D (D2 or D3) benefits the body, but very few foods naturally contain the nutrient or are fortified with it. That’s why doctors recommend supplements to make up the difference. Foods containing vitamin D include:
Cod liver oil: 400-1,000 IU per teaspoon
Wild caught salmon: 600-1,000 IU per 3.5 oz
Farmed salmon: 100-250 IU per 3.5 oz
Canned salmon: 300-600 IU per 3.5 oz
Canned sardines: 300 IU per 3.5 oz
Canned mackerel: 250 IU per 3.5 oz
Canned tuna: 236 IU per 3.5 oz
Fresh shitake mushrooms: 100 IU per 3.5 oz
Sundried shitake mushrooms: 1,600 IU per 3.5 oz
Egg yolk: 20 IU per yolk
Milk, orange juice, infant formula, yogurt, margarine, butter, cheese and breakfast cereals are often fortified with vitamin D.
Calcium is found in:
Vitamin D Deficiency
A lack of vitamin D can cause serious problems, and doctors typically prescribe larger doses for 6-8 weeks to those with a diagnosed deficiency. Patients should make sure their labs are following Endocrine Society and Institute of Medicine thresholds when getting tested.
Neither group recommends universal screening for a vitamin D deficiency. Certain medical conditions, ethnicities and medications put people at risk and make them candidates for testing:
Hyperparathyroidism
Some lymphomas
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.
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.
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. Choose fatty foods as they contain more vitamin D than low-fat ones. 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. 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. 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. Vitamin D Vitamin 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. CalciumCalcium is the main component of bones. Older adults need to increase their calcium intake to maintain bone health and reduce the risk of osteoporosis. Good sources of calcium are dairy products, cottage cheese, cheese, calcium-containing juices.
Related videos: 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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8 Take care of your bones at age
To stay healthy and active, you need to take care of your bones. Vitamins formulated specifically for this purpose can help with this.
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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!