What Happens to Bone Health When Taking Vitamin D and Calcium Together?

SadaNews - Calcium and vitamin D are both essential nutrients for maintaining strong and healthy bones. Despite their differing roles in bone health, experts emphasize the effectiveness of taking them together, according to the "Verywell Health" website.

The Role of Calcium and Vitamin D in the Body

Calcium is a crucial mineral for building bones and teeth, giving bones their structure and strength, while vitamin D supports bone growth.

Diana Guevara, who holds a Master’s degree in Public Health and is a certified nutritionist, states: "Calcium is the primary element that gives bones their structure and strength."

She adds: "Calcium is also used in other parts of the body; therefore, a deficiency in calcium may force the body to pull it from the bones, leading to osteoporosis and an increased risk of fractures."

Benefits of Taking Calcium and Vitamin D Together

Regarding bone health, the primary role of vitamin D is to facilitate the absorption of calcium in the intestines.

Natalie Allen, a certified nutritionist, says: "Without an adequate amount of vitamin D, calcium cannot perform its function optimally. Taking them together ensures that you get the benefits of calcium in strengthening the bones."

Research has shown that taking vitamin D and calcium supplements together improves bone mineral density more than taking either alone, especially in older adults and postmenopausal women.

Sources of Calcium and Vitamin D

Guevara notes that it is always better to seek nutrients from food first when possible because the body absorbs and benefits from the nutrients in food more easily.

This means consuming more calcium-rich foods such as dairy products, leafy greens, and fish (like sardines or salmon). It also includes foods rich in vitamin D, such as fatty fish, eggs, and mushrooms.

However, Allen points out that dietary sources of vitamin D are limited, as these foods only contain small amounts of it; therefore, supplements are often necessary to help people get enough.

Sunlight can help the body produce vitamin D naturally, but excessive sun exposure poses other health risks, such as skin cancer.

Allen says: "Exposure to sunlight for about 10 to 30 minutes a few times a week may be sufficient for some individuals. However, darker skin may require more time in the sun to produce the same amount of vitamin D."