Health Benefits of Calcium and Vitamin D

There are Two Important Substances Needed for Bone Health

May 24, 2009

Every body needs calcium and vitamin D to maintain bone health. We need to consume it daily as our bodies do not manufacture it. There are other health benefits as well

Calcium is a major mineral, an essential nutrient we need, especially during infancy and the growing years when we are building our bones and teeth. The highest calcium absorption is in infants (60%). Thirty percent is absorbed during adolescence and 25% in adulthood. If the diet lacks calcium, bone loss (osteoporosis) occurs and can cripple us as adults.

Other Reasons For Consuming Calcium

Not only is calcium essential for bone growth and strength, it also has other important functions in the body. It is essential for healthy nerve transmission, muscle contraction including the heart, vasodilation to help keep the blood pressure normal and as an aid in blood clotting.

A National Cancer Institute study shows that calcium may reduce incidence of colorectal cancer but has no effect on other cancers. There were no protective effects of calcium found against breast and prostate cancers.

Storage and Use of Calcium

Calcium is necessary to consume on a daily basis because it is not made by the body. Calcium is lost daily through the skin, nails, hair, sweat, urine and feces. The skeleton stores the majority of the calcium, about 99% of what we consume. For the many other bodily processes that require calcium, it is taken from the bones. If it is not replaced, the bones become brittle and break. The more calcium that is ingested, the more that is stored. However, the smaller the amount ingested, the less that is absorbed.

Sources of Calcium and How Much is Needed

The diet is still the best source of calcium with dairy products having the highest content. Milk is the best source of bioavailable calcium. Bioavailable calcium is what is left for the body to store and use after digestion. The highest food sources of calcium are milk, yogurt, calcium fortified orange juice and tofu. Adults should get 1000-1200 mg daily. Adolescents should get about 1300 mg daily.

Consequences of Inadequate Calcium Intake

Inadequate calcium intake is a major factor in causing osteoporosis. According to the World Health Organization, bone mineral density that is 2.5 standard deviations below normal is defined as osteoporosis. "Osteo" means bone and "porosis" means porous (bones that are thin). A bone density scan will assess bone density. If bone density decreases, you are more prone to falls and fractures.

Inhititors of Calcium Absorption

Oxalates inhibit the absorption of calcium. These are found in foods such as rhubarb, chocolate, beans and almonds.

Vitamin D and Calcium

Vitamin D is essential for the absorption of calcium by the body. The best source of Vitamin D is the exposure to sunlight. It is then made by the skin. Milk also now is fortified with Vitamin D. In large amounts, Vitamin D can build up and become toxic. This can lead to diarrhea, headaches, nausea and calcium deposits in the organs which can lead to death.

A Vitamin D deficiency on the other hand can lead to brittle bones and deafness. A disease called Rickets is caused by Vitamin D deficiency, but this has for the most part been eradicated. Children should get 2.5-10 micrograms. Adults and Adolescents should get no more than 2.5-5 micrograms. Supplements may be needed if exposure to sunlight is not available. For those who do not consume dairy products, alternate sources of Calcium should be considered.

Nutrition-Concepts And Controversies, by Hamilton, Whitney and Sizer, West Publishing Co. 1988

The copyright of the article Health Benefits of Calcium and Vitamin D in Vitamins & Minerals is owned by Sandra Gardner. Permission to republish Health Benefits of Calcium and Vitamin D in print or online must be granted by the author in writing.