Health Benefits of Calcium and Vitamin D

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

Reasons For Consuming Calcium

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. Calcium is also 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 showed that calcium may reduce the 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 lost daily through the skin, nails, hair, sweat, urine and feces. The skeleton stores 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 absorbed.

Sources Of Calcium And How Much Is Needed

The diet is the best source of calcium with dairy products having the highest content. Milk is the best source of bioavailable calcium. This is what is left for the body to store and use after digestion. The food sources with the highest calcium content are milk, yogurt, calcium fortified orange juice and tofu. Adults should get 1000-1200 mg daily. Adolescents should get about 1300 mg daily. Children should get 500-800 mg daily.
Oxalates inhibit the absorption of calcium. These are found in foods such as beans, rhubarb, chocolate and almonds.

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 (thin). A bone density scan can assess bone density. If bone density decreases, you are prone to falls and fractures.

Vitamin D And Calcium

Vitamin D is essential for the absorption of calcium by the body. The best source of Vitamin D is exposure to sunlight. It is then made by the skin. Milk also is now fortified with Vitamin D. In large amounts, Vitamin D can build up and become toxic which can lead to diarrhea, headaches, nausea and calcium deposits in the organs which can lead to death.
A Vitamin D deficiency can lead to brittle bones and deafness. Children should get 2.5-10 micrograms daily. Adults and adolescents should get no more than 2.5-5 micrograms daily. 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.

first published in Suite101.com
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