You hear a lot today about the typical Western diet being depleted of important nutrients to ward off disease and illness. And while a healthy diet is essential for good living this isn’t the only way you can get the necessary vitamins and minerals to be healthy. Supplements can play a vital role in improving your health, if they’re taken properly. This is true when it comes to calcium and vitamin D.
Many people forget to think about the essential how of taking supplements so the supplements they take are ineffective. When it comes to calcium and vitamin D supplements how you take them is essential.
As you probably already know calcium helps give you strong bones and teeth (plus a whole lot more.) But did you know that the body’s ability to absorb and use calcium depends on the levels of vitamin D in your body?
Vital Body Functions Depending on Calcium
Essential for bone, teeth, and soft tissue health
Muscle function
Nerve function
Glandular secretions
Blood vessel function
Blood clotting
How it Works
The body has three main regulators for calcium in the body. Vitamin D is one of these. Vitamin D works with another regulator, the hormone PTH (parathyroid hormone,) to allow calcium absorption in the intestines. Often times suspected calcium deficiency is really the result of a vitamin D deficiency.
Calcium and Vitamin D: Perfect Together
This combination of calcium and vitamin D together are essential for getting the right amount of calcium into your body. You can take the best calcium supplements available in just the right doses but if you’re vitamin D deficient your body may not be able to use any (or very little at best) of the calcium you’re taking.
A deficiency in vitamin D or calcium can result in rickets (which is now on the rise again) and other bone deformities as well as osteoporosis. Proper amounts of calcium and vitamin D are essential to have during all stages of life but particularly during a child’s growing years, as well as when a woman is pregnant.
Sadly, many studies are now revealing that the majority of Westerner’s diets are low in both calcium and vitamin D. This can result in dangerous health problems both now and down the road.
The Answer to Calcium Deficiencies: Vitamin D
If you’re concerned about a deficiency with calcium and vitamin D it’s important to take action. First find a calcium supplement that’s good for you. There’s a great variety on the market so look for a USP or CL seal. Also, be sure to check for elemental levels of calcium in each supplement you consider. You want this elemental calcium to be high in your calcium supplement.
Next be sure that you are not deficient in vitamin D. Remember, calcium and vitamin D supplements should go hand in hand. However, keep in mind that the best source to produce vitamin D in the body is the life giving sun. With proper cautions everyone should be certain to get safe sun exposure (yes, there is such a thing) everyday.
Getting the proper levels of calcium and vitamin D in the body are essential to live a healthy, vibrant life free from disease and pain. If you’re not sure you’re getting enough of these two important nutrients it’s time to dig a little bit deeper and save yourself from a life of aches, pains, and potentially disease.
Out of all the minerals present in our body, calcium is present in the largest quantity. Its primary role is to build strong bones and teeth, along with phosphorus and other elements. In addition, it also helps in blood clotting, regulates muscles functions and serves as a vital link in transmission of nerve impulses. Thus, it contributes to an essential requirement of our body which cannot be neglected. Regular intake of calcium is especially necessary in growing children and elderly people because it can prevent them from having problems like decreased bone mass, fractures and osteoporosis.
Understanding which foods are high in calcium can help you ensure that you and your kids are getting an adequate supply of calcium daily. There are two steps to ensure this: first, to realize how much calcium we actually need, and secondly, taking food that is rich in calcium. The amount of calcium intake should be finely balanced.
Foods high in calcium
A simple way of increasing calcium intake is to change your diet, especially breakfast. This is because milk, cereals and yogurt contain high amounts of calcium and vitamin D. In addition to choosing high calcium food, it is also necessary to look at the labels in order to find out the %Daily Value for calcium that the product contains. For instance, you will find huge differences in the calcium content of the same food, even among different brands. The following is list of foods high in calcium:
Yogurt – Yogurt is an excellent nutrient that gives calcium to the body. The calcium it provides is helpful in decreasing blood pressure, reducing stomach ulcers as well as preventing the growth of cavities in teeth.
Cheese – Cheese is high calcium food and helps in the formation of strong bones and cartilage. Plus, its abundance in cheese helps in absorption and utilization of bone formation, thus being an ideal part of the diet for those who are suffering from osteoporosis.
Milk – Milk is considered one of the best sources of calcium and contains a high concentration of calcium.
Chocolate –This calcium food, along with magnesium, combine to keep bones healthy and strong. It keeps the immune system healthy, maintains the functioning of nerves as well as reducing pain in teeth.
Almonds – Almonds are low in fat, thus lower the blood cholesterol level and the amount of calcium it contains. This assists in the development of strong bones and protects against heart disease and cancer.
Bread – White and brown bread is a cereal product that is calcium rich food and fortified with calcium. At times, bread is considered as a whole meal, due to the amount of calcium it provides. Calcium in bread readily helps in preventing osteoporosis, which makes the bones weaker and easier to be broken.
Green vegetables – Broccoli, turnip green, collard greens and other dark vegetables are an excellent example of absorbable calcium. A cooked cup of any green vegetable can provide up to 400 mg of calcium.
Fish – Fish is an important calcium rich food especially for women, because it protects women from osteoporosis. It also increases bone density to decrease the chance of fractures, especially during menopause. A Combination of fish and calcium is very essential to the body, because it provides benefits to both the mind and body.
Everyone loves healthy nails and beautiful hair. When the right nutrients are present in your body, both will shine. Hair and nails are an important part of our body. They are also beacons which signal whether someone is healthy or not, because the minute you get sick, your nails and hair will be the first to be affected. One way to ensure that your hair and nails are completely healthy is to have a sufficient amount of best hair and nail vitamins in your diet.
Vitamins for hair and nail should always be part of every meal you take. When your body does not receive adequate amounts of nutrients, it won’t have enough to provide your organs with what they need. Therefore, vitamins for hair and nail growth are vital to ensure the health and well being of both parts of your body.
Hair Skin Vitamins
One way to increase nutrients in body is to increase the intake of vitamins for hair and nail growth. These supplements contain ingredients, like antioxidants, essential acids and natural oils that increase the growth of healthy hairs and nails. The following are some of the best vitamins for hair and nails:
Biotin – Biotin is considered best hair and nail vitamin which prevents dryness and increases strength and elasticity. Without proper intake, you can end up with hair loss and dry, irritated skin. Biotin can be found in food like eggs, oatmeal and rice.
Vitamin C – Vitamin C defies the effects hair may suffer after sun exposure, thereby reducing damage caused by free radicals which damage the hair and cause wrinkles and signs of aging. This vitamin for hair and nail growth increases the blood circulation of the scalp and promotes the fast growth of healthy hair and nails. Vitamin C can be found in fruits like kiwis, strawberries, watermelon and tomatoes.
Vitamin E – Vitamin E reduces the risk of sun damage to cells, and also minimizes the production of cancerous cells by promoting hair growth and strengthening follicles to prevent hair loss. Vitamin E can be derived from foods such as nuts, green leafs and oils.
Vitamin A – Deficiency in Vitamin A can cause skin-related diseases, including a dry and flaky complexion. Vitamin A is necessary for maintenance of hair and skin tissues. If not taken properly, it can cause the thickening of scalp and eventually hair loss. Vitamin A can be found in vegetables such as carrots and broccoli, as well as eggs and liver.
Vitamin B – This vitamin helps in cell metabolism to maintain healthy nails and skin. This eight-soluble vitamin is responsible for hair growth and scalp circulation. It also helps in the production of RNA and DNAs to promote hair growth. Bananas, potatoes, turkey, meat and avocado are Vitamin B enriched foods.
Healthy hair and skin is not just a sign of bliss, but also a boost to one’s appearance. It is believed that people can determine your personality by looking at your nails and hair. So include vitamins in your diet and take care of your nails and hair.
Understanding the role of vitamins in our body leads us to understand what we need and why. Vitamins are fat-soluble organic substances that play a vital role in our life. They can be found in food and derived from both animals and plants. Vitamins also regulate metabolic processes, control cellular functions and prevent various diseases.
Despite not being produced in our bodies, essential vitamins and minerals can easily be acquired by eating a balanced diet. But since most people in today’s world don’t have time to eat nutritious food, it is important that we include vitamin supplements instead. Pills can be a better option, especially that it is difficult to obtain necessary vitamins and minerals from food because of the global problem of mineral deficient soil. Several vitamin deficiencies can result in various illnesses. Plus, each individual vitamin has a specific role in metabolism. Even a modest deficiency can result in deep illness. The following are some of the essential vitamins and minerals needed in our diet:
Vitamin A – Vitamin A is important for a healthy vision as well as the growth of immune system. The lack of Vitamin A can lead to infection in cornea and conjunctivitis. It can also cause night-blindness. In its severe form, the lack of Vitamin A can lead to permanent blindness. Vitamin A can be obtained from several sources such as butter, milk, egg yolk, green vegetables and carrots.
B Vitamins – The class of Vitamin B promotes the health of the nervous system, helps in the digestion of proteins and carbohydrates, and prevents skin diseases effectively. Nutrients in this class are considered as anti-stress compounds that give relieve from migraines. Deficiency of Vitamin B can lead to memory loss, abnormalities in tissue function, tingling in feet and toes as well as difficulties in maintaining balance.
Vitamin C – This essential vitamin is an antioxidant that protects from viruses and bacteria, and helps heal wounds and the immune defense system. It is also called the anti-stress vitamin because it gives off some calming effects. Deficiency in Vitamin C can lead to scurvy and defects in connective tissues. Symptoms that indicate less vitamin C in the body include weakness, fatigue and bleeding of gums and tissues.
Vitamin D – Vitamin D is an essential vitamin for bones and teeth. It maintains high serum levels by increasing the absorption of calcium and phosphorus. Vitamin D can also be generated in the body after sun exposure. Deficiency of vitamin D can lead to rickets in children and osteomalacia in adults, the latter which is the case of weakness in bones.
Vitamin E – Vitamin E is a powerful oxidant that protects lipids in the body and helps fight toxins. Deficiency in Vitamin E can result in weak muscles and fertility problems. When deficiency occurs, the primary symptom is peripheral neuropathy. High intakes of vitamin E can prevent chronic diseases, especially heart diseases.
Calcium – Calcium is an important mineral which is used for muscle contraction and nerve transmission. Calcium deficiency can result in the reduction of bone mass and the development of osteoporosis.
Iron – Iron is an essential mineral that is needed to transport oxygen to tissue of the body. Deficiency in iron can lead to anemia and cognitive impairment. If you do not take enough of this nutrient, the performance of your physical work will be affected.
Because of the benefits they provide to us, the aforementioned vitamins and minerals are considered as some of the most frequently consumed dietary supplements. Unlike other dietary supplements, they are believed to be essential minerals and vitamins for which standards of adequacy are needed.
It’s no secret that most people eating a typical Western diet and living a standard Western lifestyle are being plagued by ill health and disease. From aches and pains to more serious cancers and heart disease and despite our advances in healthcare, good health is elusive for many. For many the answer may be no more complicated than a simple vitamin D deficiency.
Vitamin D is one of the most important, yet overlooked vitamins in the body. Vitamin D plays a role in almost all body functions. Sadly, a look at most Westerners vitamin D levels reveals a serious vitamin D deficiency – and it’s only getting worse.
Conditions Linked to Vitamin D Deficiencies:
Osteoporosis
Heart Disease
Cancers
Autoimmune disorders
Depression
Insomnia
Chronic pain
Chronic fatigue
Diabetes
Many more health problems
Yes, a vitamin D deficiency isn’t just about bones. Many people don’t realize that vitamin D plays a vital role in almost every function in the body. Low levels of vitamin D (or a vitamin D deficiency) can lead to a host of health problems from bothersome to fatal.
Contrary to what was believed for years, that vitamin D receptors were found only in the bones, intestines, and kidneys, we now know through recent research, that vitamin D receptors are found everywhere in the body. From fat cells to brain cells, vitamin D is found.
With that in mind, now think about the impact a vitamin D deficiency can have on the body. A vitamin D deficiency indeed impacts all of the body.
Do You Have a Vitamin D Deficiency?
By now you may be evaluating your own diet, wondering if you too have a deficiency in the all important vitamin D. It’s vital that you do address a potential vitamin D deficiency to stay healthy not just for today but tomorrow as well.
Vitamin D deficiencies used to be found years ago when the dawn of the industrial age came along. But today the statistics reveal that a vitamin D deficiency is found commonly in the wealthiest, most developed nations.
In fact, in a study by researchers at Harvard University and the University of Colorado (results published in the Archives of Internal Medicine) the following was revealed:
Vitamin D Deficiencies Impact All Americans
70% of whites, 90% of Hispanics, 97% of African Americans in the United States have insufficient levels of vitamin D.
The only reliable test for vitamin D deficiency is the 25-hydroxy vitamin D test. This is a blood test where blood is drawn and the sample is sent off to be evaluated.
Test for Vitamin D Deficiency
It’s up to you (and your doctor) to decide to test for vitamin D deficiency. If you think you have a vitamin D deficiency that’s causing you significant health issues it may be a good idea. This way you can determine just how deficient you are and with your doctor uncover the most effective ways to increase vitamin D levels in your body (hint: the best way is free!)
However, research shows that most of us are living with a vitamin D deficiency and that we can all benefit from increased levels of vitamin D in our bodies. You don’t have to take a test for vitamin D deficiency before you consider ways to increase vitamin D in your body. There are easy ways to increase your vitamin D levels and the best way of all is absolutely free. This is the sun.
Sun exposure has come under tremendous fire over the past several decades for causing skin cancers. However, there is a safe way to get the daily dose of sun you need to boost your vitamin D levels. You don’t need to fear the sun. You can safely use it to be the healthiest person you can be.
Because of the recent studies coming out surrounding Vitamin D, many doctors are testing patients for Vitamin D levels and recommending supplementation to the large percentage of people that are found to be deficient. The way most people get Vitamin D is through exposure to the sun. Your body produces high amounts of Vitamin D when exposed to sunlight. However, due to the following reasons, many people are not getting the usual exposure to the sun.
People are more intentional about staying out of the sun to prevent skin cancers
An increasing number of people are using sunscreens
Many people are spending more time indoors
Many people live in colder climates with less sun exposure
When sun exposure is low, we rely solely on nutrition to get the Vitamin D our bodies need. Unfortunately, it is very difficult to get the needed amount from foods. For this reason, many doctors are recommending supplementation to their patients.
Next time you see your doctor, ask to get your Vitamin D levels tested to see if you are Vitamin D deficient. Vitamin D levels are measured as 25 hydroxyvitaminD in ng/mL. The recommended levels are as follows:
Above 50 = Good
30-50 = Moderately Low, Recommend Supplementation
Under 30 = Deficient, Strongly Recommend Supplementation
More and more studies are coming out showing the positive benefits of Vitamin D in relation to cancer. Doctors have know for some time that there is a link between low levels of Vitamin D and certain types of cancer and other diseases. New research is showing that Vitamin D is not only a preventative measure against cancer but in the lab, Vitamin D has been shown to kill cancer cells in a similar way as cancer medications. For more information, see the video below and the link to an ABC News article and report.
Vitamin D deficiency has been shown to be a major factor in the development of cancer as well as heart disease, stroke, hypertension, autoimmune diseases, diabetes, depression, chronic pain, muscle weakness, and more. Vitamin D’s primary function in the body is maintaining normal blood levels of calcium and helping keep bones healthy and strong. With this information in mind, people are showing a renewed interest in making sure they are getting the recommended Vitamin D. The question is… should you get it from sunshine, food, or supplement?
The answer is… all three are important sources of Vitamin D. Vitamin D is found in many food sources such as fish, eggs, and fortified milk. The US government recommendation for Vitamin D is currently 200 IU per day. It would only take a couple of glasses of milk to reach this recommendation. However, the skin produces approximately 10,000 IU of Vitamin D in response to 20-30 minutes of summer sun exposure… that’s the equivalent of 50 glasses of milk!! …And many studies are showing that higher amounts of Vitamin D daily are beneficial in many ways.
The reasonable conclusion then is that people who get regular sun exposure are probably producing plenty of Vitamin D. For the winter months or for people who rarely get sun exposure, it is smart to choose a high-quality Vitamin D3 supplement to boost your Vitamin D levels.
How to Take Calcium and Vitamin D Together
Out of all the minerals present in our body, calcium is present in the largest quantity. Its primary role is to build strong bones and teeth, along with phosphorus and other elements. In addition, it also helps in blood clotting, regulates muscles functions and serves as a vital link in transmission of nerve impulses. Thus, it contributes to an essential requirement of our body which cannot be neglected. Regular intake of calcium is especially necessary in growing children and elderly people because it can prevent them from having problems like decreased bone mass, fractures and osteoporosis.
