Vitamin D and calcium are essential nutrients that the body requires, especially when it comes to building strong bones and preventing long-term issues like osteoporosis. But which one is more important? Vitamin D or calcium? Should you prioritize one over the other? And is there a right way to take these supplements for maximum benefit? Let’s take a look.
Role of vitamin D
Vitamin D, also known as the sunshine vitamin, helps in maintaining bone health, muscle movement, nerve function, and the immune system. This nutrient promotes calcium absorption and bone mineralization. A deficiency in vitamin D can lead to rickets in children or osteomalacia in adults.
The natural way to get vitamin D is through sun exposure. Our body can naturally produce vitamin D when the UVB rays interact with the cholesterol in the skin cells. However, some factors like time of sun exposure, latitude, skin tone, sunscreen use, and other conditions can affect the production. Foods like fatty fish, egg yolks, and fortified milk provide some vitamin D. Supplements often become necessary, especially in winter or for those with limited sun exposure.
Role of calcium in the body
Calcium is an essential nutrient that acts as the foundation of strong bones and teeth. It also supports muscle contraction, blood clotting, and heart function. Dietary intake is one way to get calcium naturally. Foods such as dairy, leafy greens, and fortified foods like orange juice are good sources of calcium.
Poll
Which nutrient do you think is more important for bone health?
In some people who cannot meet the dietary intake, supplements may become necessary. Calcium supplements, however, should be taken with caution, as overconsumption may lead to other health risks such as kidney stones or, potentially, cardiovascular issues.
Vitamin D vs Calcium: Which is better?
It is important to understand that both vitamin D and calcium have unique roles in the body. They are also interdependent. Why? A vitamin D deficiency can affect calcium absorption. If you need strong bones, both vitamin D and calcium are essential. These nutrients may reduce fracture risk in older adults with deficiencies.
What is the best time to consume these supplements
Yes, the time of taking the supplements really matters if you want the benefits. In the case of vitamin D, it is a fat-soluble vitamin, which means it does not dissolve in water and is absorbed best in your bloodstream when paired with high-fat foods. So the right time is to take it with a meal, particularly with one containing some fat, regardless of whether it’s morning or evening. Some people prefer to take vitamin D supplements in the morning as it gives an energy boost.The best time to take calcium supplements is with meals, as this enhances absorption. For the most efficient absorption, it’s recommended to take calcium in split doses with meals to improve absorption.It is important to understand that before taking any supplements, you must discuss them with your healthcare provider, especially if you have any underlying disease.
