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A healthy body needs a variety of vitamins and minerals. Two vital nutrients that help keep our bones healthy and strong are calcium and vitamin D. When it comes to absorbing calcium in your body, calcium and vitamin D go hand in hand. Simply put, both of them are equally essential for bone health and the prevention of further bone loss.
Importance of Calcium and Vitamin D for Bone Health
Our body contains distinct minerals, such as phosphorus, potassium, and magnesium, but calcium is the most important mineral we own. Bones support and perform significant movements and functions that hold our body together. Calcium is beneficial for our body and helps in the strong development and mineralisation of bone health. Calcium is also required to fulfil a sufficient daily intake of calcium for bones and to compensate for the daily calcium loss. Additionally, to reach its full bone-building capacity, our body requires vitamin D.
Importance of Calcium for Bones and Joints
Calcium is a mineral that needs consistent maintenance to support and build strong bones in your body. Calcium is claimed to be the most effective mineral, which is found in plenty of our bodies. Our bones contain 99.5% of the calcium in our body. Calcium not only helps in building bones but also helps our muscles to contract, our heart to beat properly, and enables the clotting factor.
Calcium is found in our skin, nails, hair, urine, sweat, and even body waste. Since the body doesn’t produce calcium, it’s very important to have foods rich in it. The two important types of calcium that our body needs are:
- Calcium Carbonate
- Calcium Citrate
Why is Calcium Needed?
Mostly stored in bones and teeth, this mineral is vital for bones and teeth for providing hardness and giving them a proper structure. Moreover, calcium is needed for:
- Muscle movement: for nerves to carry signals to your brain.
- Blood vessel movement: for proper release of hormones.
Vitamin D
Vitamin D is an essential nutrient that is not only absorbed by the skin from sun exposure but can also be acquired through the right diet. There are two important forms of vitamin D in dietary supplements :
- D2 (ergocalciferol): found in plants
- D3 (cholecalciferol): exposure to sunlight
Why is Vitamin D Needed?
When learning about vitamins for bone strength, vitamin D tops the list. It helps calcium get absorbed in our body. Also, it has several other substantial functions that directly and indirectly affect the main functions of our body. Furthermore, vitamin D is needed for:
- Maintaining and regulating strong bones: It helps in maintaining the right levels of calcium and phosphorus in our body.
- Healthy immune system and controlled cellular growth.
- Preventing children from rickets (a condition affecting bone development).
- Protecting adults from osteoporosis.
Vitamin D Deficiency
According to Economic Times Health World 2023 data, about 76% of Indian people suffer from vitamin D deficiency. This negatively affects the bone health of their bodies. Vitamin D deficiency in today's time is associated with several factors, even beyond bone health. Vitamin D insufficiency can lead to osteomalacia (a disease that causes soft bones). It can even exacerbate osteoporosis (a disease that causes a density decrease in bone strength, further leading to multiple fractures). Therefore, it is crucial to keep the sources of calcium and vitamin D in check.
How Much Calcium and Vitamin D Do I Need?
An adequate intake of 1000-1500 mg/d of calcium should go along with at least 400 lU/d of vitamin D for strong bones. It is crucial for preserving optimal vitamins for bone health. The inputs of sources from calcium and vitamin D are high by current standards. They vary from taking direct sunlight to innumerable foods and dietary supplements one can take accordingly. There are still debates and research being held about the fast-paced times we live in.
The Recommended Dietary Allowance (RDA) suggests Adequate Intake (AI) of vitamin D concerning age and gender. It is as follows:
| Age | Males | Females |
|---|---|---|
| 0-12 months | 10 mcg(400 IU) | 10 mcg(400 IU) |
| 1–13 years | 15 mcg(600 IU) | 15 mcg(600 IU) |
| 14–18 years | 15 mcg(600 IU) | 15 mcg(600 IU) |
| 19–50 years | 15 mcg(600 IU) | 15 mcg(600 IU) |
| 51–70 years | 15 mcg(600 IU) | 15 mcg(600 IU) |
| >70 years | 20 mcg(800 IU) | 20 mcg(800 |
How to Ensure Enough Intake of Calcium and Vitamin D?
There are several ways to be sure of your calcium and vitamin intake. The factors to be taken into consideration are as follows:
Food
Food fulfils your daily intake of vitamin D and calcium. The best sources of calcium are milk and dairy products. Some foods have the manufacturing addition of vitamins and minerals that do not contain those naturally in them. For instance, juice, soymilk, and several other items are found in the market.
- Vegetarian options: Soy, almonds, oats, orange juice, yoghurt, margarine, and others.
- Non-vegetarian options: Salmon, tuna, egg yolks, cheese, mushrooms, chicken, etc.
Sun Exposure
There are uncertainties regarding the amount of sun exposure needed to maintain sufficient vitamin D. However, some experts recommend 5 to 30 minutes of morning sunlight before 10 a.m. Our skin produces vitamin D, which largely depends upon factors like age, skin pigmentation, and the time of day. Exposure to sunlight and skin cancer studies have led people to avoid outdoor settings, resulting in vitamin D deficiency.
Dietary Supplements
Supplements contain the minerals that are vital for bones and teeth. If you are looking for medicine for strong bones and joints, Vitamin D2, or D3 supplements can be taken. However, ask general physicians or other specialists to prescribe these according to your body's requirements.
Exercise
Strength training and weight training help with muscle building, which supports our bones and keeps them healthy.
Wrapping Up!
Healthy bones build a body's structure. It helps in maintaining basic requirements to live a healthy life. And how to strengthen bones? By taking the right amount of both calcium and vitamin D. Also, keeping a check on your calcium and vitamin D intake can save you from diseases like rickets, bone-weakening disease and increased fracture risks.
Along with a healthy lifestyle, good food, and regular exercise, make sure you have a health insurance plan that protects your overall well-being and can provide you enough coverage in case of medical emergencies. Care Health Insurance offers a long list of comprehensive yet affordable plans that can offer you the coverage you need for yourself and your family.
Disclaimer: The above information is for reference purposes only. Kindly consult your general physician for verified medical advice. The health insurance benefits are subject to policy terms and conditions. Refer to your policy documents for more information.
