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Strong bones are the cornerstone of optimal skeletal health, providing essential support and structure. In achieving a healthy body, two key nutrients play a major role: vitamin D and calcium. Vitamin D, functioning as a hormone, and calcium, as a mineral, are essential nutrients crucial for maintaining strong bones. This blog delves into the specifics of vitamin D and calcium, exploring their individual functions and how deficiency of Vitamin D and Calcium can impact bone health.
Synopsis
The Importance of Vitamin D and Calcium
Vitamin D and calcium play vital roles in facilitating muscle movement, supporting nerve communication, promoting the absorption of calcium and phosphorus (vitamin D), and contributing to immune system responses (vitamin D). They also facilitate cell-to-cell signalling (calcium), aid in hormone secretion (calcium), and support blood vessel function (calcium).
Low levels of vitamin D or calcium can cause the parathyroid glands to overproduce their hormone, leading to hyperparathyroidism. This condition can result in bone weakening (osteoporosis) and an increased risk of fractures.
Additional issues related to deficiencies in calcium and vitamin D include:
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Skeletal deformities like rickets in children aged 6-24 months.
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Muscle weakness, particularly in children and the elderly (due to vitamin D deficiency).
How Much Vitamin D and Calcium Do You Need?
The table below outlines the recommended daily allowances (RDA) and maximum intake levels for calcium and vitamin D across various age groups and conditions:
|
Age |
Calcium RDA (mg) |
Calcium Max (mg) |
Vitamin D RDA (IU) |
Vitamin D Max (IU) |
|---|---|---|---|---|
|
0-6 months |
200 | 1000 | 400 | 1000 |
| 260 |
1,500 | 1500 | 400 | 1500 |
| 1-3 years |
700 |
2,500 |
600 |
2500 |
| 4-8 years |
1,000 |
2,500 | 600 | 3000 |
| 9-13 years |
1,300 |
3,000 | 600 | 4000 |
| 14-18 years |
1300 | 3,000 | 600 | 4000 |
| 18 or younger, pregnant/lactating |
1,300 | 3,000 | 600 | 4000 |
|
19-50, pregnant/lactating |
1,300 | 2500 | 600 | 4000 |
| 19-30 years |
1,000 | 2500 | 600 | 4000 |
| 31-50 years |
1,000 |
2500 | 600 | 4000 |
| 51-70 years (male) |
1,000 | 2000 | 600 | 4000 |
| 51-70 years (female) |
1200 | 2000 | 600 | 4000 |
|
70+ years |
1200 | 2000 | 800 | 4000 |
What are the Symptoms of Vitamin D Deficiency?
Knowing the vitamin deficiency symptoms in children helps identify potential health issues caused by low vitamin levels.
Children (Severe Deficiency - Rickets)
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Pain in legs, ribs, or lower back
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Muscle Weakness
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Persistent tiredness or lack of energy
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Discomfort or stiffness in joints
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Mood Changes
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Painful muscle contractions, often in the legs
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Slower recovery from injuries or illnesses
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Thinning or loss of hair
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Increased susceptibility to infections
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Weakened immune system response
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Abnormal growth patterns with bowed or bent bones
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Restless Sleep
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Poor Concentration
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Digestive Issues
What are the Causes of Vitamin D Deficiency?
The causes of someone being vitamin D deficient include the following:
General Causes
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Not enough vitamin D in the diet or sunlight exposure.
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Poor absorption or utilisation of vitamin D by the body.
Specific Causes
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Medical conditions like cystic fibrosis, Crohn's disease, or celiac disease can impair vitamin D absorption
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Weight loss surgeries
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Certain medications
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Biological factors such as older age and high melanin levels in the skin can increase risk
Medical Conditions Associated with Vitamin D Deficiency
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Cystic fibrosis, Crohn's disease, and celiac disease affect vitamin D absorption
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Obesity (BMI > 30) can trap vitamin D in fat cells, requiring higher supplement doses
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Kidney and liver diseases reduce enzymes needed to activate vitamin D, leading to insufficient levels
What are the Signs and Symptoms of Calcium Deficiency?
A lack of calcium may not show symptoms immediately, but it can lead to conditions like osteoporosis without warning signs until a bone breaks. When calcium deficiency symptoms do appear, they can include:
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Burning/tingling sensation in hands and feet
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Muscle cramps
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Excessive nervousness
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Headaches
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Numbness around the mouth, fingers & toes
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Dry, rough skin
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Patchy hair loss, such as thinning eyebrows
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Muscle spasms in hands, feet, or arms
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Fatigue and weakness
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Irregular heart rhythm
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Brittle Nails
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Tingling Sensations
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Delayed Puberty
Seek medical attention from our Orthopaedic Doctor in Salem if you experience these symptoms. Severe low blood calcium levels can lead to serious health issues like kidney damage, depression, seizures, or coma.
How Do You Get Vitamin D and Calcium?
Vitamin D is synthesised by your body when your skin is exposed to sunlight. However, several factors can limit its production:
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Living above latitude 33 degrees (north of the top of Louisiana)
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Using sunscreen to prevent melanoma
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Having naturally dark skin
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Aging, which reduces the skin's ability to absorb sunlight effectively
The amount of sun exposure needed to achieve normal blood levels of vitamin D is often more than what is considered safe for your skin. Therefore, most people may require supplements to maintain adequate vitamin D levels.
Both forms of vitamin D (D2 and D3) benefit the body, but only a few foods naturally contain this nutrient or are fortified with it. Hence, doctors commonly recommend supplements to bridge this gap.
Food Rich in Calcium and Vitamin D include:
|
Vitamin-D Foods |
Calcium Rich Foods |
|---|---|
|
Cod liver oil |
Collard greens, frozen |
|
Wild-caught salmon |
Broccoli rabe or fresh, cooked |
|
Farmed salmon |
Kale, frozen |
|
Canned salmon |
Soy Beans, green, boiled |
|
Canned sardines |
Bok Choy, cooked, boiled |
|
Canned mackerel |
Figs, dried |
|
Canned tuna |
Oranges: 1 whole |
|
Fresh shiitake mushrooms |
Sardines, canned with bones |
|
Egg yolk |
Salmon, canned with bones |
|
Sun-dried shiitake mushrooms |
Shrimp, canned |
Additionally, various foods such as milk, orange juice, infant formula, yoghurt, margarine, butter, cheese, and breakfast cereals are fortified with vitamin D.
Conclusion
Your child's bones need calcium and vitamin D to stay strong and healthy. Calcium comes from different foods, while vitamin D is found in some foods and from sun exposure. If your child is not getting enough calcium or vitamin D, or if a blood test shows their low levels, talk to their doctor about taking supplements. Visit our Orthopaedic Hospital in Salem to learn more about Vitamin D and Calcium deficiencies. Check our blog page for the latest medical updates.
FAQ's
Calcium is essential for muscle function, nerve transmission, and blood clotting. Symptoms of calcium deficiency include unexpected fractures, brittle nails, muscle spasms, and osteoporosis.
Calcium can be found in dairy products, such as tofu, fortified bread, and sardines with bones, are rich in calcium. Choose foods with high calcium bioavailability and check labels for added calcium in non-dairy alternatives.
You can consult an experienced orthopaedics specialist in Salem, Tamil Nadu for a comprehensive evaluation. However, remember that:
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Low levels of vitamin D in your blood can increase your risk.
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Having osteoporosis in your family raises your risk.
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Excessive alcohol or smoking can contribute to low bone density.
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Being underweight or having had an eating disorder raises your risk.
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