Vitamin D is a fat-soluble vitamin that is naturally present in few foods, and available as a dietary supplement. Vitamin D is also produced endogenously when UV rays from sunlight strike the skin and trigger the synthesis of vitamin D.

 

Vitamin D is essential for promoting the absorption of calcium in the intestine and maintaining adequate serum calcium and phosphate concentration in the body to enable normal mineralization of bone and prevent tetany due to hypocalcemia.

• The body needs vitamin D for calcium absorption. Without vitamin D hormone calcitriol cannot be formed (the active vitamin D).

• This can lead to insufficient calcium absorption from the diet. 

• In this situation the body must take calcium from its stores in the skeleton, which weakens existing bone and prevents the formation of strong, new bone.

 Calcium and vitamin D benefits

• Reduces the bone loss and decreases the risk of fracture vertebra.

• Diet rich in calcium and vitamin D reduces the risk of high blood pressure and high cholesterol levels.

• Calcium and vitamin D supplement reduces the risk of tooth loss and keeps the dental hygiene in a good status.

• Vitamin D and calcium supplement reduces the risk of colorectal cancer.

 Recommended calcium and vitamin D intake

Recommended allowance	Calcium	Vitamin D
1 yrs	200 – 270 mg/day	400 IU/day
1-18 yrs	800 – 1300 mg/day	200 IU/day
19- 50 yrs	1000 mg/day	400 IU/day
Over 50 yrs	1200 mg/day	400 IU/day

 

Calcium and vitamin rich foods

• Milk, cheese, yogurt, oranges and margarine are good sources of calcium.

• Milk, soy drinks, margarine, fish, liver and egg yolk are also the good sources of vitamin D.

Deficiency and overdose of vitamin D and calcium

Arthritis, High blood pressure, and osteoporosis are seen in to calcium defiecncy.

Deficiency symptoms of calcium:

• Bow legs, pigeon breast, and knock knee in children

• Delay in sitting up, crawling and walking of babies

• Cramps in legs

• Irregular shape of heart

• Extremely irritated nerves

• Weakness of bones

• Sleep disorder

Over dose of calcium

• Constipation

• Loss of appetite

• Increases the risk of kidney stones

Deficiency of vitamin D leads to Rickets in children and osteomalacia in adults

• Calcification

• Urinary stones

• Nerve and muscle disorders