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Vitamin D and calcium deficiency can lead to the following medical conditions and issues.
Vitamin D and calcium are extremely essential to keep the bones, joints, muscles, and heart strong, healthy, and working.
A vitamin D level of 20 to 50 ng/mL is considered normal for healthy people, whereas a level less than 12 ng/mL indicates vitamin D deficiency.
Vitamin D deficiency can lead to the following:
- Osteoporosis (a bone-weakening disease due to loss of bone density)
- Bone pain and muscle weakness
- Increased risk of fractures (broken bones)
- Rickets in children (a disease characterized by compromised calcification, softening, and distortion of the bones, resulting in various signs such as bowlegs)
- Osteomalacia in adults (soft and weak bones)
- Increased risk of cardiovascular diseases
- Cognitive impairment
A normal calcium level for adults ranges from 8.8 to 10.4 mg/dL, whereas a level less than 8.8 mg/dL indicates calcium deficiency.
Calcium deficiency can lead to the following:
- Muscle weakness or cramping
- Chronic muscle aches and pains
- Dental issues
- Osteoporosis (thin and brittle bones)
- Cataract
- Slow hair growth
- Thin and fragile skin
- Brittle nails
- Mental health issues such as confusion, depression, difficulty focusing, and forgetfulness
- Tingling in the lips, fingers, and feet
What is the recommended daily amount of calcium and vitamin D?
Vitamin D and calcium requirements vary as per age and gender.
According to the Institute of Medicine recommendations, the normal vitamin D requirement is as follows:
Birth to 12 months
400
Children (1 to 13 years)
600
Teens (14 to 18 years)
600
Adults (19 to 70 years)
600
Adults (71 years and older)
800
Pregnant and breastfeeding women
600
Normal calcium requirements depending on age and sex include:
1 to 3 years
700
4 to 8 years
1,000
9 to 18 years
1,300
19 to 50 years
1,000
Men who are 51 to 70 years
1,000
Women who are 51 to 70 years
1,200
71 years and older
1,200
Pregnant/breastfeeding women
1,000
What is vitamin D?
Vitamin D is a fat-soluble vitamin that is essential for the body to absorb calcium (a building block of the bones and joints) and for the proper functioning of the nerves, muscle, and immune system.
Three primary sources of vitamin D include:
- Through the skin: An inextinguishable source of vitamin D is sunlight. The body produces vitamin D naturally after exposure to sunlight.
- Through the diet:
- Fatty fish such as salmon, tuna, sardines, mackerel, and shrimp
- Fish and cod liver oils
- Foods such as egg yolks, mushrooms, cheese, and beef liver
- Vitamin D-fortified foods such as milk, some cereals, yogurts, and orange juice
- Supplements and multivitamins: Available as ergocalciferol (D2) and cholecalciferol (D3).
Who is at a risk of vitamin D deficiency?
People at risk of vitamin D deficiency include:
- People with dark skin complexion (high melanin pigment) who have decreased ability to produce vitamin D from the sun
- People who are obese
- People who do not get into sunlight often
- People who do not consume vitamin D–enriched foods
- People with medical conditions such as:
- Inflammatory bowel disease
- Crohn's disease
- Celiac disease
- Chronic kidney disease
- Liver disease
- Weight loss surgeries
- Some lymphomas
- People who are on certain medications such as cholestyramine (a cholesterol-lowering drug), anti-seizure drugs, glucocorticoids, rifampin (an anti-tuberculosis drug), and medicines for human immunodeficiency virus/acquired immunodeficiency syndrome
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How do you get calcium?
Calcium is one of the building blocks of bones, joints, and teeth. Vitamin D is essential for the body to absorb calcium. Hence, whenever calcium supplements are given, vitamin D supplements are also generally prescribed.
Calcium is used by the body to:
- Help in the proper functioning of the muscles and blood vessels.
- Help in the release of certain hormones and enzymes.
- Carry out messages by the nerves throughout the body.
- Help in the proper functioning of the heart.
- Help in blood clotting.
Sources of calcium include:
- Dairy products such as milk, cheese, and yogurt
- Vegetables such as broccoli, kale, spinach, and Chinese cabbage
- Animal-based sources of calcium include fish with soft bones, such as sardines and salmon
- Calcium-fortified (added calcium) foods such as orange juice, cereals, soy drinks, and tofu
- Calcium supplements—calcium carbonate and calcium citrate, both of these types are available without a prescription
QUESTION
Next to red peppers, you can get the most vitamin C from ________________.
See Answer
Who is at a risk of calcium deficiency?
People at risk of calcium deficiency include:
- Postmenopausal women
- People who are vegans (do not consume animal, fish, or dairy products)
- People with lactose intolerance
- People who avoid dairy products
- People with eating disorders such as anorexia
- People on certain medications such as drugs for treating osteoporosis, rifampin (an antibiotic), antiseizure drugs (phenytoin and phenobarbital), bisphosphonates (alendronate, ibandronate, risedronate, and zoledronic acid), calcitonin, chloroquine, corticosteroids, and plicamycin
- People with certain health conditions such as:
- Parathyroid disorders (Hypoparathyroidism)
- Hypomagnesaemia
- Vitamin D deficiency
- Inflammatory bowel disease
- Liver disease
- Kidney disease
- Pancreatitis
Can taking too much calcium and vitamin D be harmful?
Unfortunately, getting more calcium and vitamin D than the body needs or advised daily recommendations can cause adverse effects such as the following.
Effects of too much calcium include:
- Kidney stones
- Heart problems
- Risk of myocardial infarction
Effects of too much vitamin D include:
- Vitamin D toxicity
- Nausea
- Vomiting
- Poor appetite
- Stomach upset
- Constipation
- Extreme weakness
- Weight loss
- Kidney damage
- Hypercalcemia (high blood calcium levels)
- Confusion
- Disorientation
- Problems with heart rhythm
