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%Trusted Source 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.
Roles of calcium and vitamin D
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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)Trusted Source, 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 roleTrusted Source 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 colorectalTrusted Source and breast cancerTrusted Source.
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 NIHTrusted Source, 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)
Additional health benefits of calcium and vitamin D
As well as its crucial role in bone health, calcium may also reduce the risks associated with high blood pressure.
A 2019 articleTrusted Source in the journal Nutrients suggests that calcium may help lower blood pressure. Another study from 2020Trusted Source, involving 136,249 participants, suggests that calcium protects 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 trusted Source 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.
The effect of too much or too little calcium and vitamin D
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 increaseTrusted Source a person’s risk of kidney stones.
Some studiesTrusted Source shows a link between high levels of calcium and increased risk of heart disease, but others found no association.
Some studiesTrusted Source also shows 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 riskTrusted Sources 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 calcium or vitamin D deficiency 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 trusted Sources 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.
Good dietary sources of calcium and vitamin D
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
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