Calcium vs Vitamin D: Which Is Better for Bone Health and Stronger Bones?

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bones are always the result of a great diet, which is packed with nutrition and foods that give you the required minerals, along with regular workouts that help strengthen them. Among the nutrients are calcium and vitamin D, both of which play key roles in promoting strong bones. While they both work towards your bone health, they do so in different ways.

Comparing calcium and vitamin D: Which is better?

Calcium and vitamin D are mostly used together, but they serve different purposes in your body and are consumed from different sources. While calcium helps to build and strengthen your bones by supporting the structure, the sunshine vitamin helps your body absorb calcium to let it work. According to studies, one is not better than the other when it comes to bone health, as they are equally essential. Experts say you need a proper balance of both the nutrients that can help optimize bone health and make them strong. And so, if you take them together – either in the form of supplements or food that is packed with it – it may offer some reduction in fracture risk in older adults. According to doctors, a deficiency of both calcium and vitamin D can make your bones weak and brittle, and too much of either can also cause unwanted side effects.

How does calcium strengthen your bones?

Calcium is essential for your bone structure and strength, and so, to prevent osteoporosis and other forms of arthritis, which cause immense pain and inflammation, you need to add calcium to your daily diet. If you don’t consume enough calcium, your body starts pulling it from your bones to keep blood calcium levels stable for other functions. Over time, this process can weaken your bones and increase your risk of fractures. A few natural forms of calcium-loaded foods include:

• Dairy products like milk, cheese, and eggs
• Fortified cereals and orange juice
• Leafy green vegetables like kale and spinach
• Tofu
• Canned fish, like sardines and salmon

However, just taking calcium and not bothering about vitamin D can also cause poor absorption, which means that your body may not be able to utilize it properly, harming your bones.

How does vitamin D make your bones strong?

Since vitamin D, also known as the sunshine vitamin, is a fat-soluble nutrient, it can easily absorb calcium. However, if it goes into deficit, even calcium becomes waste. One of the best ways to increase vitamin D in your body is by daily sunlight exposure. Other ways include food sources like:

• Fatty fish like salmon, mackerel, trout, and tuna
• Egg yolks
• Fortified foods like milk, orange juice, and cereals

How much calcium and vitamin D do you need?

Experts say it is very important to get an appropriate amount of both calcium and vitamin D for the best results. The average daily recommended amount of vitamin D for children and adults under 70 years of age is 600 international units (IU) of vitamin D daily. The daily recommended amount of calcium ranges from 1,000 to 1,300 mg daily for those up to 50 years of age. However, if you take them unaccounted and without consultations from the doctors, they can cause life-threatening side effects, which include:

• Kidney failure or stones
• Bone pain or bone fragility
• Digestive issues like severe nausea, vomiting, or constipation
• Death