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Calcium and Vitamin D

Calcium is one of the most important minerals for our body. Without it, it is impossible to transmit a signal from a neuron to a muscle, and we would not, for example, breathe in, or to transmit a signal from a hormone to a target cell, and the vessels would not change their lumen. Without it, the heart does not beat, the blood does not clot, and cells do not divide. It makes bones and teeth strong and resistant to wear and tear.

The amount of calcium in the blood is constantly regulated by two endocrine glands. Thyroid calcitonin is secreted when there is too much calcium in the blood, and under its influence, bone mineralization increases. Parathyroid hormone from the pineal glands helps to increase the concentration of calcium in the blood by improving its absorption in the kidneys and intestines and mobilization from the bones.

The main sources of calcium for us are dairy products (milk, cheese, yogurt), kelp, spinach, broccoli, legumes, nuts, and fortified breakfast cereals. Calcium from these foods enters the bloodstream with the help of special carrier proteins, which are components of intestinal expulsion cells. Therefore, with some intestinal pathologies, calcium will not enter the bloodstream sufficiently, even with normal consumption.

The intensity of calcium absorption in the digestive tract is highly dependent on the presence of vitamin D, which, by activating certain genes in intestinal cells, stimulates the formation of new carrier protein molecules.

Vitamin D, which, according to recent studies, is deficient in 81.8% of Ukrainians, is important not only for calcium absorption. Active forms of vitamin D have been shown to regulate the activity of various cell types in bones, the immune system, reduce the intensity of inflammation, and affect genes responsible for cell division, specialization, and self-destruction.

Natural sources of vitamin D are fatty marine fish (salmon, tuna, sardines), cod liver (note that it contains too much vitamin A, which can cause toxic effects), eggs, hard cheese, beef liver, parsley, alfalfa. This vitamin is also formed in the upper layers of the skin under the influence of ultraviolet B rays (up to 80% of the daily requirement; 45 minutes of exposure to the sun per week is recommended). However, the intensity of dermal synthesis is significantly reduced due to air pollution, cloudiness, and short daylight hours in winter.

The body receives inactive fat-soluble forms of vitamin D and only in the liver, with the final stage in the kidneys, is the active form, calcitriol (D3), formed. That is why people with impaired bile formation and other liver functions or kidney disease are at risk for vitamin D deficiency. The risk of deficiency is also high in pregnant women and breastfed infants.

Daily intake of vitamin D

The daily intake of this vitamin depends on age – 400 international units (IU) for infants under one year, 600 IU for 1 to 18 years, more than 400 IU for young and middle-aged people, and more than 800 IU for the elderly. Additionally, vitamin D can be obtained from fortified milk or cereals (I have not seen this yet, except for infant formula and cereals) or in oil, water solutions, and tablets together with calcium as dosage forms. However, it is worth knowing that vitamin D has serious side effects in amounts greater than 1000 IU for infants, 2500 IU for young children, and 4000 IU for adults. These range from a metallic taste in the mouth, thirst, diarrhea, and vomiting to bone pain, itching, and kidney dysfunction. In addition, people taking calcium channel blockers, estrogens, cholestyramine, or tuberculosis medications should consider the interaction of these groups of drugs with vitamin D.

Therefore, in order to maintain the health of the skeleton, nervous, immune, and heart systems, calcium and vitamin D must be supplied in sufficient quantities from natural sources or pharmaceutical forms. Normal functioning of the gastrointestinal tract and kidneys is essential for the assimilation and fulfillment of the biological role. And, of course, let’s remember the optimal intake and side effects of excessive consumption.

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Written by John Myers

Professional Chef with 25 years of industry experience at the highest levels. Restaurant owner. Beverage Director with experience creating world-class nationally recognized cocktail programs. Food writer with a distinctive Chef-driven voice and point of view.

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