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There are many vitamins our body requires on a daily basis. One of the most common Vitamins is Vitamin D. There have been many questions regarding vit D, some of these include the following: “What are Vitamin D deficiency symptoms?” Or “How does Calcium and Vitamin D work?” Below are the most common questions that are asked about Vitamin D and Calcium.
1. What is Vitamin D and how much Vitamin D do you need?
Vitamin D is essential for our health and plays an important role in ensuring that bones, teeth and muscles are strong. [1] Researchers have found that Vitamin D not only plays an important role in your bones, teeth and muscles but could also potentially “affect key cells of the immune system.” [2]
The recommended daily average of vitamin D for women and men aged 19-54 is 10μg (400 IU). [3] NHS England mentions that from “Late March to the end of September the majority of people should be able to make all the vitamin D they need from sunlight on their skin.” However, during the winter months it can be hard to get the daily average of vitamin D that is recommended. Therefore, some people take supplements or other foods to be able to get the daily vitamin d that they need.
Adults that are aged between 19-64 need 700mg of calcium a day, according to NHS England. [4] The recommended daily average of calcium may seem very high. In fact, figures suggest that around “3.5 billion people worldwide are at risk of a calcium deficiency due.” [5] Therefore, some people may consider taking supplements or foods that are rich in calcium to be able to be less of a risk of calcium deficiency.
2. What is Calcium and how much Calcium do you need?
Calcium is a mineral that is important for our bones, teeth, heart and nerves. Our bodies contain around 99% of calcium and are found in blood, muscles and other tissues. The concentration of calcium declines as we age and is released from the body through sweat and skin cells. [6] Therefore it is important for us to get our daily intake of calcium as we age.
3. How does Calcium and Vitamin D work?
People need both vitamin D and Calcium as Vitamin D helps the body absorb calcium. [7] Although, these vitamins and minerals are important it is always important to check with a healthcare professionals on the dosage of vitamin D and calcium.
4. What are Vitamin D and Calcium deficiency symptoms?
The main vitamin D deficiencies include fatigue, bone pain, muscle weakness, muscle aches, muscle cramps and mood changes, such as depression. [8] The main symptoms of calcium deficiency include muscle aches, muscle cramps, fatigue, brittle nails, dry skin, mood changes and dental problems such as tooth decay. [9] Although these are the main deficiency symptoms of vitamin D and Calcium, some of these symptoms can be caused by a lack of other vitamins.
5. What foods are high in Vitamin D and Calcium?
Some foods that are rich in Vit D that are vegan friendly include mushrooms, fortified cereals, fortified orange juice and fortified almond milk. [10] Foods that are rich in calcium that are vegan friendly include white beans, black beans, chickpeas, lentils, peas, nuts such as brazil nuts and almonds, spinach, Bok choy and oranges. [11]
6. What are side effects and risks of overconsumption of Vitamin D and Calcium?
It is important to understand the side effects of the overconsumption of Vit D and Calcium, some of these include: muscle and bone pain, weakness, drowsiness, headaches, dry mouth or irregular heartbeats, nausea, vomiting, confusion, lack of energy or feeling tired. [12] If there is an overconsumption of Vit D and Calcium it is important to seek medical advice.
There are many other vitamins that can help support bones and absorb calcium better. For example, Calcium, Magnesium and Zinc, Vitamin D and Vitamin K can help absorb and support to help build and strengthen bones and teeth. Therefore, by maintaining the recommended average for Magnesium, Zinc, Vitamin K, Vitamin D and Calcium levels, it could possibly help reduce the risk of side effects.
7. Natural Forms of Vitamin D and Calcium
At Authentic Biotics we believe that natural ingredients are the best way forward. Some natural forms of vitamin D found in supplements include: Vitamin D3 (Cholecalciferol) and Vitamin D2 (Ergocalciferol). [13] Both of these natural forms of Vitamin D (Cholecalciferol and Ergocalciferol) found in dietary supplements helps your body to absorb calcium and phosphorus, which could potentially help prevent the risk of any bone diseases. [14]
Key Takeaways
- Vitamin D is essential for ensuring that bones, teeth and muscles are strong
- Vitamin D could have an impact on our immune system.
- Calcium is a mineral that is important for our bones, teeth, heart and nerves.
- Vitamin D absorbs Calcium
- The main vitamin D deficiencies include fatigue, bone pain, muscle weakness, muscle aches, muscle cramps and mood changes, such as depression.
- The main symptoms of calcium deficiency include muscle aches, muscle cramps, fatigue, brittle nails, dry skin, mood changes and dental problems such as tooth decay.
- Some vit D vegan friendly foods include mushrooms, fortified cereals, fortified orange juice and fortified almond milk.
- Foods that are rich in calcium that are vegan friendly include white beans, black beans, chickpeas, lentils, peas, nuts such as brazil nuts and almonds, spinach, Bok choy and oranges.
- Vitamin D and Calcium could potentially reduce the risk of bone diseases.
To conclude, Vitamin D and Calcium should be used according to any advice that has been given by healthcare professionals such as your local GP, doctors, pharmacists or nutritionist. Any other concerns or dosages of Calcium and Vitamin D should also be asked by healthcare professionals.
This blog provides general information and discussion about health and related subjects. The information and other content provided in this blog are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment.