Vitamin D and calcium are two nutrients that are often discussed in tandem when it comes to our health, but what exactly do they do together that makes this such a powerful duo?
How do vitamin D and calcium work together?
Vitamin D and calcium work hand in hand to protect the bones in your body. It’s a relay team effort. Vitamin D works around the clock to help the body absorb calcium taken in from foods, and supplements. Then, once absorbed, calcium can do its job where it helps the body build and strengthen bones, and support the immune system (Vig and Kinet, 2009).
What happens when you take vitamin D without calcium?
Although your body needs vitamin D in order to absorb calcium, however, you do not need to take vitamin D and calcium at the same time.
It is important to note that if you have too much vitamin D in your system, the amount of calcium in your blood will increase which can cause problems with your heart, similarly to if you have too much calcium in your system this can lead to kidney stones (Tebben et al, 2016). Since both nutrients are beneficial to your body’s health and efficient processing, it is best to get a sufficient amount of both vitamin D and calcium in your system.
Studies have shown that combined vitamin D and calcium supplementation may reduce fracture risk, but further research needs to be done on the exact dose and regimen (Chung et al, 2011).
How do I know if I’m deficient in vitamin D and calcium?
The only way to know your vitamin D levels is through a vitamin D test. Some symptoms of suboptimal vitamin D may include: muscle or bone aches and pains, fatigue, nausea, or dip in your typical mood (Sizar et al 2021). However, oftentimes a vitamin D deficiency is not accompanied by obvious symptoms, so if you think that you may be deficient, speak with your doctor about your concerns, or consider taking a vitamin D test. Just curious to see if your current lifestyle may be leading to lower levels of vitamin D? Take this vitamin D deficiency quiz to explore more!
If you’ve found that there is a gap in your diet in terms of vitamin D and calcium intake, you may consider vitamin D and calcium supplements. Consult with your healthcare provider prior to starting any dietary supplement to be sure that it is appropriate for your health. So then how do you know if you are deficient in calcium?
You’ll want to focus on your calcium intake here first. Calcium can be found in dairy products, leafy green vegetables, seafood, oranges, figs, and fortified foods like cereals, grain products, orange juice, tofu and non-dairy milks. A Registered Dietitian can help take a look at your diet, alongside if you are taking calcium supplements to get a sense of if you are meeting daily calcium recommendations.
What is the best calcium or vitamin D supplement?
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When you consider all of the benefits offered from two simple nutrients such as vitamin D and calcium, it's not even a question of if you want to get the best there is into your system as soon as possible. If you’ve found that you’re not getting enough vitamin D from your diet, start supplementing today with d.velop™ Immunity’s Vitamin D!
References:
Vig M, Kinet JP. (2009). Calcium signaling in immune cells Nat Immunol. 10(1):21-27.
Sizar et al. (2021). Vitamin D Deficiency. StatPearls. Treasure Island (FL): StatPearls Publishing.
