How do calcium and Vitamin D work together –
Calcium and Vitamin D work together to build and repair strong bones. Both of these nutrients also impact muscles and their movements. Due to their impact, calcium and Vitamin D may help improve athletic performance.
The benefits of Calcium and Vitamin D –
Calcium is best known for its role in building and maintaining healthy bones. However, calcium also assists the nervous system and muscular functioning, circulation, and the release of hormones in the body. Vitamin D helps the body absorb calcium, and regulates the levels of calcium and other minerals in the body. Vitamin D also has been shown to increase testosterone production in the body.
Deficiency in calcium or vitamin D will lead to greater likelihood of getting stress factures, especially, in athletes. Low levels of Vitamin D are also associated with poor immunity, higher blood pressure, low bone density, and higher inflammation. Also, one study has shown that Vitamin D pays a role in muscle structure and function (i.e. muscle strength and mass).
What are the sources of Calcium and Vitamin D –
When most people think of calcium, they think of dairy products. Dairy products are rich in calcium. However, dark greens like kale and broccoli are also excellent sources of calcium. Many foods are also fortified with calcium, including breakfast cereals and fruit juices.
Vitamin D deficiency is very common today. To begin, it is difficult for most people to get enough Vitamin D from naturally occurring food sources such as fatty fish and fish oils. As with calcium, most of the Vitamin D in the American diet comes from fortified foods, including milk, fruit juices and breakfast cereal. In addition to food sources, the body can produce its own Vitamin D when the skin is exposed to the ultraviolet radiation in sunlight. However, studies show that sunscreen not only screens out ultraviolet rays, but also negatively impacts Vitamin D production. Also, during the winter when we spend more time in doors, Vitamin D levels in the body can plummet due to a lack of exposure to sunlight.
Therefore, you may want to consider Vitamin D and calcium supplements. However, you have to be careful to not over do the supplements. Vitamin D excess in the body may have negative impacts on the body, including causing toxicity and memory loss. Calcium can also build up in the body which can result, among other things in kidney stones. You may want to take a blood test to see if you’re deficient either on calcium or Vitamin D. In addition, you should monitor your levels of calcium and Vitamin D if you’re taking supplements.
What type of Calcium and Vitamin D should you take –
Vitamin D comes in two types, Vitamin D and Vitamin D-3. It is recommended that you take Vitamin D-3 (or cholecalciferol) which is more effectively absorbed into the body than Vitamin D. Vitamin D-3 is the natural form of Vitamin D that your body makes from sunlight.
The following are types of calcium common available and the recommendations associated with each:
- Calcium Carbonate is the most common calcium supplement currently on the market. While calcium carbonate contains the highest percentage of elemental calcium (40%), it is not absorbed as well as some other forms. Calcium carbonate requires extra stomach acid so that it can be dissolved and absorbed. It is best to take calcium carbonate supplements with food or a meal because the extra food will cause the stomach to increase its production of stomach acid.
- Calcium citrate is the second most common calcium supplement available on the market. It contains a lower percentage of elemental calcium (21%), but it is more easily absorbed by the body. It is not necessary to take calcium citrate with food because the citrate provides enough acid to help the body absorb the calcium.
- Calcium phosphate contains the second highest percentage of elemental calcium (38%). Calcium phosphate can be taken with or without food, but may not be absorbed as well as calcium carbonate or calcium citrate.
The type of calcium you take should match your body type. Many doctors tell patients to take the kind of calcium they tolerate best and is moderately priced. For this reason, a lot of doctors recommend calcium carbonate because it is inexpensive, generally won’t cause discomfort and is a good source of calcium. However, if you body does not make enough stomach acid, you should try calcium citrate. Calcium citrate dissolves a little better than calcium carbonate. Calcium phosphate is a good alternative if you can’t tolerate the first two.
As always, if you have any questions about this blog, please feel to email me, Pat, at pat@patsgym.com.
