Whenever we consume healthy foods, all nutrients available in them are absorbed by the body. Calcium and Vitamin D both are important for stronger bones and teeth. The calcium vitamins are thus required to protect your bones from getting fractured as you age.
Here, we can learn more about why calcium is important.
Role of Calcium
Calcium is required for healthy bones. Your muscles, heart, and nerves can work properly with the right amount of calcium in your body. Calcium, along with Vitamin D, can protect against diabetes, high blood pressure, and cancer. Though there is no evidence or proof for such health benefits, calcium vitamins can strongly be recommended for stronger teeth and bones. The recommended calcium intake according to age is given below-
- 0 to 6 months – 200 mg/day
- 6 to 12 months – 260 mg/day
- 4 to 8 years old- 1000 mg/day
And this way, the requirement increases as you age gradually. You need to know the required intake for every age.
Calcium Supplement
There are various natural sources of calcium. Those dietary sources are
- Cheese
- Sardines
- MIlk
- Yogurt
- Juices
- Cereals
- White beans
- Tofu
When the amount of calcium is not sufficient in the body, physicians suggest calcium tablets fill up the nutritional gap. Women are highly recommended calcium vitamins to prevent bone damage and patients who are already having osteoporosis.
Who Requires Calcium Supplements?
The body has the capacity to produce calcium naturally. But when the body stops producing them, supplements are required from outside. You can be recommended to take calcium supplements if you are
- Allergic to dairy products
- Vegan
- Nearing menopause
- Suffering from anorexia nervosa
The nutritional values are to be checked according to the ages with the daily values.
Vitamin D
Vitamin D can be naturally obtained from sunlight. So to get the benefits of vitamin D, you can expose yourself to the sun. But this source will not work during winters or in places of extreme temperatures. Moreover, overexposure to sunlight can lead to various skin diseases.
Egg yolks, fatty fish, and vitamin D- fortified milk are the best natural sources of vitamin D. The calcium with vitamins can be obtained when both the nutritional elements are present in the appropriate amount.
When are you not taking enough Vitamin D?
- When you are overweight, and Vitamin D is absorbed through the body fat, the body requirements of vitamin D will not meet.
- When your skin possesses a dark shade
- When you use sunscreen every time you go out
- If you are suffering from any disease that restricts the entrance of vitamin D inside the body
- When you are above 50 years of age, producing vitamin D becomes difficult as you age.
What happens if you are Vitamin Deficient?
- You will always feel lazy and sleepy
- Can feel severe backaches
- Difficulty in getting up from the floor or climbing up the stairs
- Stress fractures in hips, pelvis, and legs
Calcium + Vitamin D supplements
- Most of the time, it becomes difficult to obtain calcium and vitamins from natural sources. If you are not fond of dairy products or are allergic to them, you can be at high risk of calcium deficiency. Supplements can help you in filling the nutritional gaps.
- To absorb calcium, the body requires a sufficient amount of vitamin D. So, merely taking calcium supplements will not serve your purpose. Supplements that come with calcium in vitamins are useful for your body.
- Calcium vitamins help in improving the immune system and can also help in preventing the occurrence of various diseases.
- Prevention of bone diseases like osteoporosis
Do The Supplements Have Risks?
Calcium supplements may not be for all. Hypercalcemia is a condition where a huge amount of calcium is produced within the bloodstream. In this kind of situation, taking calcium supplements can be risky. There are some instances where high calcium levels are related to heart disease. Much research has shown that taking excessive calcium supplements has led to heart disease.
Like heart disease, there is another controversy where supplements can lead to prostate diseases. Prostate cancer can be caused by calcium supplements, a high intake of dairy products, and overall total calcium.
Exercises For Strengthening Bones
For improving bone health, only calcium supplements will never suffice. Proper physical exercises are required to remain active. The people who sit and work for long periods, around 9-10 hours a day, are more likely to obtain a hip fracture instead of those who are moving around.
Conclusion
Calcium and vitamins both are required for a healthy body. Vitamins are required for absorbing the calcium in the right portion, which is required in the body for proper functioning. Dairy products are natural nutrients for calcium, and the sunlight is the natural source of vitamin D. When both of them are not sufficient enough, the role of calcium vitamin supplements can be played.
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