For optimal skeletal health, both Vitamin D& Calcium play a vital role. Vitamin D triggers calcium homeostasis. Low bone mass, osteoporosis, high fracture rates are some of the consequences of calcium and Vitamin D deficiency. The main source of Vitamin D is sunlight and that of calcium is dairy products.

Metabolism of Vitamin D

Vitamin D is a combined form of Ergocalciferol (Vitamin D₂) and Cholecalciferol (Vitamin D₃). Irradiated yeast and fungiareVitamin D₂ sources. Vitamin D₃ is produced in the skin and can be derived from food sources as well.

When our skin is directly exposed to ultraviolet B radiation within a wavelength of 290 to 315 nm, it converts 7-dehydrocholesterol to pre-vitamin D₃. Skin color, sunscreen products, age, latitude, season, and time are some factors affecting the natural method of Vitamin D₃formulation.

Both the forms of Vitamin D get bonded with a Vitamin D-binding protein. This is transported in the liver and kidney, which is absorbed in the nucleus and Vitamin D-dependent genes. (1)

Metabolism of Calcium

Vitamin D optimizes calcium and phosphorus absorption in the body for the composition of the bone mineral matrix. Across the intestine, there is a transcellular and paracellular pathway, through which the calcium is transported. There are many calcium sources, where the body derives the required amount of this micronutrient, however, excessive intake may result inside effects. (2)

Role of Vitamin D

The only role of Vitamin D is to absorb calcium and phosphorus from different sources and thus, maintain skeletal health. Without enough Vitamin D, hormone calcitriol is not produced. In such a situation, the body suffers from calcium deficiency. This ceases the formation of new bones and makes existing bones feeble.

Role of Calcium

One must consume calcium-rich foods to maintain the optimal health of the bones. Furthermore, Calcium is also required for: (3)

• Nerves
• Muscles
• Heart
• Latent tetany or muscle cramps
• Osteoporosis
• Osteomalacia
• Rickets
• Reduce hyperparathyroidism
• Maintain the premenstrual syndrome

Sources of Vitamin D

Some major Vitamin D rich foods are as follows:

• Fatty fishes like mackerel, salmon, herring, and sardines
• Mutton
• Liver
• Egg yolk
• Breakfast cereals and other fortified foods
• Dietary supplements

Vitamin D from sunlight is the major and natural source.

Sources of Calcium

Dairy products are a major source of Calcium. Other sources are:

• Green leafy vegetables
• Soya milk or any soy-based drinks
• Fortified flour made foods
• Fish with consumable bones such as pilchards and sardines (4)

Calcium tablets for kids and adults are available, which can be taken with a doctor’s advice.

How Much Calcium & Vitamin D Should One Intake?

National Osteoporosis Foundation recommends the following details of Calcium intake. The chart mentioned below also states the recommendation of the American Academy of Pediatrics regarding intake of Vitamin D. (5)

Age Group	Calcium (Daily)	Vitamin D (Daily)
1 – 3 years	500 mg	400 IU
4 – 8 years	800 mg	400 IU
9 – 18 years	1,300 mg	400 IU
19 – 49 years	1,000 mg	400-800 IU
50+ years	1,200 mg	800-1000 IU
Pregnant & Nursing Women of age above 19 years	1,000 mg	400-800 IU

Symptoms of Calcium & Vitamin D Deficiency

Some common vitamin D &calcium deficiency symptoms are:

• Pain in bones and muscles
• Degrading teeth structure
• Fatigue
• Back and shoulder pain
• Impaired healing of wounds or infection
• Bone and hair loss (6)

Anzen Exports in Supplying of Calcium & Vitamin D Extracts

Anzen Exports is one of the leading Active Pharmaceutical Ingredients exporter catering to nutraceuticals and herbal extracts as well. It supplies these products to manufacturers of finished products. Its group company produces dietary supplements, natural cosmetics, and vitamin & sports supplements under private labels. Connect with us today for more information.

Disclaimer:

Anzen Exports’ blog posts are based just on our research from cited websites. To be best informed, we advise consulting a doctor about an ingredient or medicine prior to taking it.

Sources:

1. 1. NCBI
      Website – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2669834/
   2. WebMD
      Website – https://www.webmd.com/vitamins/ai/ingredientmono-781/calcium
   3. Endocrine Web
      Website – https://www.endocrineweb.com/conditions/osteoporosis/role-calcium-vitamin-d-bone-health
   4. NHS
      Website – https://www.nhs.uk/conditions/vitamins-and-minerals/calcium/
   5. Endocrine Web
      Website -https://www.endocrineweb.com/conditions/osteoporosis/role-calcium-vitamin-d-bone-health
   6. Healthline
      Website – https://www.healthline.com/nutrition/vitamin-d-deficiency-symptoms