Both vitamin D and calcium are essential for bone health. A deficiency in both the nutrients can lead to the excess production of parathyroid hormone (PTH), causing a condition known as hyperparathyroidism. This in turn can give rise to bone weakening, also called osteoporosis. Other health problems include skeletal deformities, such as rickets in children between ages 6-24 months and muscle weakness in both kids and older adults. But did you know that low levels of vitamin D can also cause calcium deficiency, that both the nutrients are inter-connected with each other?
Speaking with the OnlyMyHealth team, Dr Tushar Tayal, Lead Consultant, Department of Internal Medicine, CK Birla Hospital, Gurugram, discusses the link, symptoms to note, and natural ways to improve nutrient levels.
Also Read: Protein Deficiency: Signs You Should Include More Protein In Your Diet
The Link Between Vitamin D And Calcium
“Vitamin D is a fat-soluble vitamin that helps the body absorb and retain calcium and phosphorus,” said Dr Tayal, explaining further, “The active form of vitamin D, which is 1,25 dihydroxyvitamin D3 (1,25(OH)2D3) and the hormonally active form of vitamin D, is the major stimulator of active intestinal calcium absorption.”
Therefore, even though there is enough calcium in the diet, if the body is deficient in vitamin D, this calcium is unlikely to get absorbed in the blood resulting in calcium deficiency and consequently osteoporosis, added the doctor.
How To Know If You’re Vitamin D deficient?
Vitamin D Deficiency can cause certain symptoms. These include:
- Poor bone health/osteoporosis
- Poor mental health
- Digestive disorders
- Constant feeling of fatigue
Symptoms Of Calcium Deficiency
If you’re low on calcium or if your body is unable to absorb calcium properly, here are the signs that should not be missed:
- Dry scaly skin, brittle nails, and coarse hair
- Muscle cramps involving the back and legs
- Psychological symptoms, such as confusion, memory loss, depression, and anxiety
- Osteoporosis and frequent fractures
- High blood pressure
- Seizures in case of chronically low calcium levels
- Irregular heartbeat
- Tingling in the lips, tongue, fingers, and feet
Natural Sources Of Vitamin D
Sunlight exposure is the best way to get optimum levels of vitamin D. A sunlight exposure of 30 minutes per day can boost vitamin D production in the body. The sun’s ultraviolet B (UVB) rays interact with a protein in the skin, converting it into vitamin D3, the active form of vitamin D, said Dr Tayal. However, other natural sources of the vitamin include:
- Salmon and sardines
- Cod liver oil
- Beef liver
- Egg yolk
- Shrimp
- Mushrooms
- Milk and butter
- Yogurt
Natural Sources Of Calcium
Some of the rich natural sources of calcium include:
- Milk
- Yoghurt
- Cheese
- Canned sardines and salmon
- Kale
- Broccoli
- Chinese cabbage (bok choy)
Role Of Vitamin D Supplements
Vitamin D supplements are available in two forms, according to Dr Tayal. These include vitamin D2 (“ergocalciferol” or pre-vitamin D) and vitamin D3 (“cholecalciferol”). “Both are also naturally occurring forms that are produced in the presence of the sun’s ultraviolet-B (UVB) rays, hence its nickname, “the sunshine vitamin,” but D2 is produced in plants and fungi and D3 in animals, including humans,” he explained. According to the doctor, the Recommended Dietary allowance of vitamin D is 600 IU per day.
Bottomline
It is important to maintain adequate levels of vitamins and minerals in your body. Different nutrients play different roles in keeping your body in shape and facilitating several functions. Vitamin D and calcium are two of the most essential nutrients that help build bones, teeth and muscles. Vitamin D in particular also helps regulate the amount of calcium and phosphate in the body, which is why it is crucial to get optimum levels.
