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Calcium and vitamin D are crucial for the development and maintenance of strong, dense bones throughout your life, from youth to old age. This article will guide you on calcium and vitamin D—the two most vital nutrients for bone health. You’ll learn about the signs that can indicate vitamin D and calcium deficiency.
Synopsis
What are Vitamin D and Calcium?
Vitamin D (a vitamin that acts as a hormone upon activation) and calcium (a mineral) are essential nutrients for maintaining healthy bones. They also play key roles in:
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Muscle movement
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Nerve communication
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Calcium and phosphorus absorption (vitamin D)
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Immune system responses (vitamin D)
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Cellular signaling (calcium)
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Hormonal secretion (calcium)
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Blood vessel function (calcium)
Other issues from deficiencies include:
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Skeletal deformities (rickets) in children aged 6-24 months
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Muscle weakness in children and the elderly (vitamin D only)
Causes of Vitamin D Deficiency
Diagnosing vitamin D deficiency can be challenging because it often produces no symptoms, or its symptoms overlap with various health conditions. However, once your doctor identifies a deficiency, it is generally easy to treat it with supplements. Here’s what you should know about vitamin D deficiency symptoms:
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Fatigue and Tiredness - Low Vitamin D levels are associated with fatigue, though the exact reason for this connection remains unclear. Some studies suggest that Vitamin D supplements might help reduce fatigue.
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Frequent Illness - Constant sickness might indicate a vitamin D deficiency. Research has found a link between severe disease in intensive care units (ICUs) and low vitamin D levels.
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Increased Risk of Chronic Diseases - Low vitamin D levels can raise your risk of serious health issues like heart disease, diabetes, and some cancers. Getting enough vitamin D helps keep these risks lower.
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Impaired Cognitive Function - Not having enough vitamin D may affect your memory and increase the risk of brain diseases like Alzheimer’s and dementia. Maintaining good vitamin D levels supports brain health.
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Bone Health Issues - Vitamin D helps keep your bones strong by managing calcium levels. Without enough vitamin D, your bones can become soft and weak (osteomalacia) in adults or cause rickets in children, which leads to bone deformities and a higher chance of fractures.
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Back Pain - Weakening muscles due to vitamin D deficiency can place extra stress on your back and neck, potentially leading to back pain. Screening for vitamin D deficiency in individuals with lower back pain may be beneficial, as supplements can alleviate pain-related symptoms.
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Bone Fractures and Osteoporosis - Vitamin D is crucial for calcium absorption and bone health. Deficiency can cause osteomalacia in adults, leading to softened bones, decreased bone density, osteoporosis, and an increased risk of fractures.
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Mood Changes - Low vitamin D can lead to mood problems like depression and anxiety. If you're feeling consistently sad or anxious, getting more vitamin D might help improve your mood.
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Hair Loss - Vitamin D plays a role in hair follicle regeneration. A deficiency may slow hair growth and is linked to conditions like alopecia, an autoimmune disorder causing hair loss. Topical vitamin D treatments have been used to improve symptoms.
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Weight Gain - Low Vitamin D levels are associated with weight gain. Obesity increases the likelihood of vitamin D deficiency, as fat cells store the vitamin and release it less efficiently into the bloodstream.
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Eczema - Vitamin D affects immune system function and skin barrier health. Lower vitamin D levels have been linked to more frequent and severe eczema symptoms, which cause inflammation and irritation.
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Tooth Decay - Vitamin D is essential for dental health. Deficiency can weaken teeth, making them more susceptible to cavities, fractures, and decay. A study found that the risk of dental caries increases with extremely low vitamin D levels.
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Gum Disease - Vitamin D supports healthy gums by aiding calcium absorption. Low levels are associated with a higher risk of periodontitis, a gum disease that causes inflammation. Vitamin D helps reduce inflammation and supports tissue mineralisation around teeth.
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Weak Immune System - Vitamin D helps keep your immune system strong. Without enough vitamin D, you may get sick more often with colds, flu, and other infections.
What causes Calcium Deficiency?
Calcium deficiency symptoms are often subtle and may go unnoticed. However, if not addressed, they can worsen over time. The following causes may indicate calcium deficiency:
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Fatigue - Fatigue in hypocalcemia results from cells being undernourished and can present as body aches, stiffness, and a depressed mood.
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Poor oral health - Low calcium can make teeth more prone to decay and looseness, as the body leeches calcium from bones.
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Muscle pain and spasms - Calcium is essential for muscle function, helping with contraction and relaxation. Deficiency can cause weakness, aches, stiffness, and spasms.
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Cognitive issues - Insufficient calcium can lead to cognitive problems such as brain fog, dizziness, and confusion, with preliminary evidence suggesting impacts on mental health.
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Numbness and tingling in fingers - Calcium deficiencies can affect the central nervous system, causing sensations of numbness and tingling, especially in the extremities.
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Abnormal heart rhythm - Irregular heartbeats could signal a serious calcium deficiency. Calcium dysregulation is linked to ventricular arrhythmias, which can be serious. Seek emergency care if experiencing chest pain with symptoms like shortness of breath, lightheadedness, or fainting.
Your body needs vitamin D to absorb calcium, which keeps your bones, muscles, and heart healthy and strong. Without enough calcium and vitamin D throughout life, you may be at greater risk of developing thin, brittle bones (osteoporosis) later. Thin bones break easily and can lead to serious injuries. Therefore, getting adequate calcium and vitamin D as a child and as an adult is crucial to maintaining strong bones and reducing the risk of fractures as you age.
FAQ's
The daily upper limits for calcium and vitamin D vary by age. These limits are the highest amounts considered safe, not necessarily what you need:
- Ages 1–3: 2,500 mg of calcium, 2,500 IU of vitamin D
- Ages 4–8: 2,500 mg of calcium, 3,000 IU of vitamin D
- Ages 9–19: 3,000 mg of calcium, 4,000 IU of vitamin D
- Ages 19–50: 2,500 mg of calcium, 4,000 IU of vitamin D
- Ages 51 and older: 2,000 mg of calcium, 4,000 IU of vitamin D
Vitamin D deficiency can result from various factors. Here are twelve common causes:
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Limited sun exposure
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Older age
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Being overweight or obese
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Not eating enough fish or dairy (like in a vegan diet)
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Living far from the equator or in areas with minimal sunlight year-round
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Staying indoors often
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Working overnight shifts
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Chronic kidney, liver disease, or hyperparathyroidism
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Conditions affecting nutrient absorption, like Crohn’s or celiac disease
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Gastric bypass surgery
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Using certain medications, such as statins and steroids
People at higher risk for vitamin D deficiency include:
- Obese individuals
- Older adults (their bodies don't make or use vitamin D as well)
- People with dark skin (less vitamin D production from sunlight)
- Those with digestive issues (like Crohn’s or celiac disease)
- People who had gastric bypass surgery
- Those with kidney or liver problems
- People taking certain medications (like some cholesterol or anti-seizure drugs)
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