CALCIUM VS VITAMIN D: WHAT YOUR BONES REALLY NEED
When we talk about keeping our bones strong and healthy, we often think about calcium and vitamin D. Most people know these two things are important. They are not really sure what they do or which one is more important. The thing is, we need both calcium and vitamin D to work together. Let’s look at what calcium and vitamin D do for our bones.
Bones are like living things that are always breaking down and building up. As we get older, especially after we turn 30, our bones start to get weaker. If we do not eat well, do not get sunlight and do not exercise, our bones can get even weaker. This can lead to problems like fractures and something called osteoporosis. Read this blog by Dr. Chirag Arora, best orthopedic in Gurgaon, to understand all about bone health and joint
What is Calcium?
Calcium is a type of mineral that helps build bones and teeth. Almost all of the calcium in our bodies is in our bones. It helps our bones be strong, and it also helps our muscles work, our nerves send signals, and our heart beat.
Benefits of Eating Calcium:
- It makes our bones and teeth strong
- It helps our muscles work
- It helps our blood clot
- It helps our heart be healthy
Calcium-Rich Foods
- Milk and other dairy products
- Green vegetables like spinach and kale
- Almonds
- Tofu
- Foods that have extra calcium added to them
What happens if we do not get enough calcium?
If we do not get calcium, our bones can get weak, our muscles can cramp, we can get tired, and we might break our bones more easily. If we do not get calcium for a long time, we might get osteoporosis.
How much calcium does our body need?
Calcium amount required by our body:
- Adults who are 19 to 50 years old need 1000 milligrams of calcium per day
- Women who are over 50 need 1200 milligrams of calcium per day
- Men who are over 70 need 1200 milligrams of calcium per day
What is vitamin D?
Vitamin D is sometimes called the sunshine vitamin because our body makes it when we are in the sun. Vitamin D does not make our bones strong by itself. It helps our body use calcium. If we do not get vitamin D, our bodies cannot use the calcium we eat.
Benefits of Vitamin D:
- It helps our body use calcium
- It helps our immune system work
- It helps our bones grow and get strong
- It helps reduce inflammation
We can get vitamin D from these things:
- Being in the sun
- Eating fatty fish like salmon and tuna
- Eating egg yolks
- Eating foods that have extra vitamin D added to them
- Taking vitamin D supplements
Benefits of Vitamin D:
- It helps our body use calcium
- It helps our immune system work
- It helps our bones grow and get strong
- It helps reduce inflammation
What happens if we do not get vitamin D?
If we do not get vitamin D, our bones can hurt, our muscles can get weak, and we might get sick more often. We need both calcium and vitamin D to work together. If we take calcium without vitamin D, it is like trying to build something with bricks but no cement. Our body needs vitamin D to use calcium properly.
If we take vitamin D without calcium, it will not help our bones be strong.
We need to understand how calcium and vitamin D work together to keep our bones strong.
How much Vitamin D our body needs?
Vitamind D required by our body:
– Adults need 600 to 800 units of vitamin D per day
– Older adults need 800 to 1000 units of vitamin D per day
These are just general guidelines, and we might need more or less depending on our health and where we live.
Which kind of people are more likely to get Vitamin D or Calcium Deficiency?
These people are more likely not to get calcium or vitamin D:
- Older people
- People who do not get outside in the sun much
- People who do not eat meat
- People who have trouble digesting food
- Women who are past menopause
Do we need to take supplements for Vitamin D or Calcium?
It is best to get calcium and vitamin D from the food we eat and the sun. Sometimes we might need to take supplements. However, if we take too much calcium or vitamin D, it can be bad for us.
We should always talk to an expert orthopedic doctor in Gurgaon like Dr. Chirag Arora, before taking any supplements.
Some tips to help our bones be strong:
- Get outside in the sun for 15 to 20 minutes per day
- Eat foods that have calcium in them
- Exercise regularly, especially exercises that make our bones strong
- Do not smoke and do not drink much alcohol
- Eat a balanced diet with all the nutrients we need
When we think about calcium and vitamin D, it is not about which one is more important. It is about balance. Calcium helps build our bones, and vitamin D helps our body use calcium.
To have bones, we need both calcium and vitamin D working together. If we ignore one, the other will not work well. We should focus on eating a healthy diet, getting outside in the sun and exercising to keep our bones strong.
Frequently Asked Questions
Q1. Is calcium or vitamin D more important for our bones?
Both are important. Calcium helps build our bones, and vitamin D helps our body use calcium.
Q2. Can we take calcium without vitamin D?
We can. It will not work as well because vitamin D helps our body use calcium.
Q3. What are the early signs of not getting enough calcium?
Our muscles might cramp, we might get tired, our nails might be brittle, and our bones might be weak.
Q4. How do we know if we do not get vitamin D?
Not many fractures can heal with casts or braces. Surgery is needed in complex or severe cases.
Q5. Can being in the sun give us all the vitamin D we need?
Sometimes, but it depends on our skin if we wear sunscreen and where we live.
Q6. Are supplements to take every day?
Yes, only if we take the right amount. If we take too much, it can be bad for us, so we should talk to a doctor first.
Q7. How can you book an appointment with Dr. Chirag Arora?
You can meet Dr. Chirag Arora at Nirvana Specialty Clinics and Fortis Hospital.
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