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Difference Between Calcium And Vitamin D And Their Role In Maintaining Bone Health

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Anvesha Chowdhury

Updated-on

Jun 13, 2024

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5 min read

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Calcium and vitamin D are vital nutrients that play distinct yet complementary roles in maintaining bone health. Think of them as a dynamic combination that gives you solid bones and enhances overall health. Vitamin D enters the picture to assist your body in absorbing all that calcium, which is like the building blocks for your teeth and bones. So, while calcium lays the foundation, vitamin D ensures it's all put to good use. 

 

Calcium plays a significant role in building and maintaining strong bones and teeth while supporting muscle function, nerve transmission, and hormonal secretion. Vitamin D is a fat-soluble vitamin that enhances the absorption of calcium from the digestive tract into your bloodstream. Without adequate vitamin D, the body cannot effectively utilise calcium, leading to potential deficiencies and bone disorders such as osteoporosis.

 

Thus, calcium is the primary building block for bone structure, and you can take 1000-1300mg of it regularly, while you should take 400-800IU(international unit) of vitamin D to facilitate proper utilisation and absorption. Read ahead to discover the difference between calcium and vitamin D.

 

Table Of Contents

1. Difference Between Calcium And Vit D

2. Dietitian’s Recommendation

3. The Final Say

4. FAQs

5. References

 

 

Difference Between Calcium And Vit D

 

The differences between calcium and vitamin D that will help you understand calcium and vitamin D function, sources and regulation are-

 

PropertiesCalciumVitamin D
TypeMineralFat-soluble vitamin
Primary Function
  • Building and keeping strong bones and teeth depend on it. 
  • It is essential for blood clotting, neuronal transmission, muscle contraction, and preserving a regular heartbeat.
  • It controls blood levels of phosphorus and calcium. 
  • It facilitates the intestinal absorption of phosphorus and calcium.
  • It is necessary for the remodelling and growth of bones. 
Sources
  • Dairy products

(milk, cheese, yoghurt)

  • Leafy green vegetables (broccoli, kale)
  • Fortified foods

(certain cereals, plant-based milks)

  • Fish with edible bones (sardines, salmon)
  • It is synthesised in the skin from exposure to sunlight (UVB rays)
  • Fish liver oils and fatty fish (mackerel, salmon) contain it.
  • It is present in fortified foods (milk, orange juice, cereals) and supplements.
Absorption and Regulation
  • It is absorbed in the small intestine.
  • Vitamin D is required to facilitate calcium absorption.
  • It is regulated by hormones like parathyroid hormone (PTH) and calcitonin.
  • It is converted to its active form in the liver and kidneys.
  • Parathyroid hormone (PTH) stimulates conversion to the active form in response to low calcium levels.
Deficiency and Health Implications
  • This reduces bone density, increasing the risk of osteoporosis and fractures.
  • It can cause hypocalcemia, resulting in muscle spasms, cardiac issues, and neurological symptoms.
  • It causes poor calcium absorption, leading to rickets in children and osteomalacia in adults.
  • Its chronic deficiency can result in osteoporosis and increased fracture risk.
  • It is associated with immune dysfunction and higher susceptibility to infections.

 

Also Read- 8 Essential Benefits Of Vitamin D For Men's Health And Well-being

 

Dietitian’s Recommendation

 

As a dietitian, I stress the importance of calcium and vitamin D for strong bones. I often recommend a calcium-rich diet from dairy, leafy greens, and fortified foods. I also encourage getting enough vitamin D from sunlight, fatty fish, fortified foods, or supplements like ToneOp Care's vitamin 360 tablets and Bone 360 tablets to help the body absorb calcium effectively. It is about balancing dietary intake and supplements to support bone health and prevent deficiencies and disorders like osteoporosis.

                                                                                           Dt. Aditi Upadhyay

 

The Final Say

 

Although they serve distinct purposes, calcium and vitamin D are essential for healthy bones. Calcium is a mineral that facilitates nerve and muscle communication and serves as the structural basis of teeth and bones.  On the other hand, vitamin D is a vitamin that helps the body absorb and regulate calcium and phosphorus, ensuring these minerals are effectively used for strong bones. Without enough vitamin D, the body cannot properly absorb calcium, even if you consume it in abundance. So, while calcium provides the building blocks for bones, vitamin D ensures those blocks are used well.

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