Introduction
A diet balanced in several vitamins and minerals, including vitamin D calcium, can mean a prolonged and healthy life. Working in conjunction, Vitamin D and calcium enable the body to support its own weight. While calcium intake is essential especially in childhood and adolescence, it remains an important nutrient for healthy development throughout a person's lifespan. While many dietary supplements and foods contain Vitamin D and calcium, the human body can also produce its own Vitamin D. Without adequate Vitamin D intake, the body cannot use its calcium stores. Humans must consume adequate amounts of both Vitamin D and calcium for the best effect.
Benefits of Vitamin D and Calcium
Vitamin D's greatest claim to fame in the human body is in producing strong and healthy bones. Weakened bones and diseases that affect the bones, such as rickets, are sometimes caused by a Vitamin D deficiency. Calcium provides even more benefits to the human body. In addition to building strong bones, it also supports healthy teeth. It helps the muscles of the body to contract and it keeps blood pressure in a normal range. Excessive amounts of either vitamin D calcium can lead to adverse health problems: excessive Vitamin D intake over a long timeframe may lead to constipation, dehydration, muscle weakness, kidney stones, high blood pressure and damage to the kidneys. Excessive calcium intake can lead to kidney and gall stones, which may require surgical intervention. Due to the potential hazzards of vitamin D calcium overdose, people should avoid taking multivitamins unless instructed by a physician.
Sources of Vitamin D Calcium
Several types of fish, fortified juices and milk, yogurt, soy products and cereal contain Vitamin D. Dairy products such as milk, yogurt, cheese and ice cream are well-known sources of calcium, while lesser-known sources include vegetables like broccoli. The body also produces its own Vitamin D when exposed to sunlight. Daily sun exposure of at least 15 minutes can prevent any Vitamin D deficiencies. The darker a person's skin tone, the more sunlight exposure is necessary to get adequate amounts of Vitamin D. In areas where sunlight is limited, light therapy may be utilized to encourage Vitamin D production. In the event of vitamin D calcium deficiencies, a doctor may suggest taking a daily multivitamin.
Tips and comments
Read food labels to get an idea of your daily vitamin d calcium intake. Make changes to your diet before taking multivitamins. If you notice any symptoms of a Vitamin D or calcium deficiency, or if you suspect you have overdosed on either vitamin, seek a doctor's advice immediately. A doctor may recommend a Vitamin D supplement or a calcium supplement in place of a daily multivitamin.
Pregnancy often requires a greater calcium and Vitamin D intake. Consult a doctor about nutritional guidelines during pregnancy.
Calcium and Vitamin D intake are especially important from birth through childhood, when the body is most actively building bone and scarcely breaking down or reabsorbing bone. Ask a pediatrician about the amounts of Vitamin D and calcium that are necessary for a child's proper development.
