Calcium and vitamin D: do they have a synergy?

Vitamin D is a fat-soluble substance that is formed in the skin due to the sun's ultraviolet rays. There are two types of vitamin D. D2 is found in mushrooms exposed to the sun, and D3 is found mainly in foods such as oily fish and is produced when we are exposed to UVB. Whether it comes from the sun or food, vitamin D is converted after absorption. It passes through the liver as a preliminary stage and through the kidneys in the second stage to become its active form, called 1,25(OH)2D.

What are the properties of vitamin D?

Vitamin D plays a crucial role in regulating the absorption of calcium in the intestine, promoting assimilation in the body. The active form of vitamin D, known as 1,25(OH)2D (or calcitriol), has various effects on different tissues in the body. This active form plays a key part in bone health, but also has an impact on healthy metabolic function and immunity.

• It contributes to muscle contraction and muscle cell renewal.

• Vitamin D plays a key role in the immune system by strengthening the body's defences against viruses.

• It is also an essential part of intestinal health, nerve transmission and reducing inflammation in the body.

• It promotes bone health: by encouraging the absorption and binding of calcium and phosphorus, which are essential for bone structure. Its role in regulating bone density makes it essential for growth and the prevention of osteoporosis.

Calcium is a metallic element on the periodic table. It is present in the human body and is an integral part of the bones. It contributes to the formation of bones and teeth and keeps them healthy. Calcium is essential for the functioning of the human body.

What are the properties of calcium?

Calcium (Ca) is essential for many vital functions, mainly in the form of Ca²⁺ ions. Its ability to lose two electrons allows it to bind easily to other molecules and play a structural role in the body. Calcium is mostly present in the form of calcium phosphate, the majority of its reserves found in our bones. When calcium levels in the blood fall, it can be released from this reserve to make up the deficit. A prolonged calcium deficiency can have a detrimental impact on bone strength and health.

• Bone health: it is abundant in the body, mainly in bones and teeth, where it plays a structural role in bone and tooth formation.

• General body maintenance: essential for blood clotting, nerve transmission and muscle contraction, calcium acts as a cofactor for numerous enzymatic reactions. Making sure you get an adequate intake of calcium through your diet or supplements is essential for maintaining your body's overall health.

Loaded with natural and vegan vitamin D3, this food supplement is recommended mainly to support immunity and preserve bone health. Known as the ‘sunshine vitamin’, vitamin D is particularly recommended when exposure to the sun is limited. This vitamin D comes from seaweed in the D3 form. It's easiest to absorb in the form of a neutral-tasting oil measured into drops.

Discover our vegan vitamin D3 - 10ML - food supplement

Vitamin D has a significant influence on the formation of bones as it is part of your calcium metabolism. Its main role is to increase the absorption of calcium from the digestive tract, while it is also stored in your bone cells in the form of calcium phosphate.

Recognising the signs of vitamin D deficiency

A lack of vitamin D can have a number of consequences on your health. So it may be worth taking a vitamin D supplement if you notice a bone-related issue (as it is co-dependent on the effectiveness of calcium), muscle weakness or a weakening of the immune system, leading to general tiredness and feeling lethargic.

It is also important to note that the symptoms of vitamin D deficiency can vary according to individual circumstances. Consult a healthcare professional if you think you are vitamin D deficient to assess your symptoms and discuss any necessary steps.

What are the signs of calcium deficiency?

Bone problems are one of the first signs of a calcium deficiency. Calcium is a major component of bone matter, so a deficiency can lead to weakening of the bones. This can lead to disorders such as osteoporosis. In more severe cases of deficiency, there may be an increased risk of bone fractures.

Dental problems are another warning sign. Calcium is essential for dental health, so a lack of calcium can increase the risk of tooth decay and other dental problems.

Lastly, muscle cramps may indicate a calcium deficiency. It plays a crucial role in muscle contraction, and a lack of it can lead to cramps and muscle weakness.

Desired effects

Vitamin D improves calcium absorption in the intestines, which is crucial for bone formation and strength. Without a sufficient intake of vitamin D, only 10-15% of dietary calcium is absorbed, which can lead to bone weakness and increase the risk of fractures. The importance of vitamin D supplementation in people at risk of osteoporosis has been demonstrated in the 2019 journal of rheumatism (9).

Dosage

How many drops of our vegan vitamin D3 do you need?

• Adults: 2 to 5 drops per day (800 to 2000 IU)

• Pregnant and breastfeeding women: 5 drops per day (2000 IU)

• People with increased needs (people with dark or matte skin living in latitudes with little sunshine, the elderly, sportspeople, etc.): 5 drops per day (2000 IU)

• Teens (12 to 18 years old): 2 to 4 drops per day (400 to 1600 IU)

• Children (3 to 11 years): 1 drop per day (400 IU)

Please note: depending on the number of drops taken per day, one bottle represents a course of treatment lasting around 2 months.

Contraindications

This product is not a substitute for a varied and balanced diet. Do not exceed the recommended daily dose and it must not be taken by children under 3 years of age. In addition, pregnant or breast-feeding women should consult a health professional before taking any supplements. We also recommend that you seek the advice of a health professional before you give children any supplements.

Triple magnesium and vitamin D

Magnesium plays a crucial role in regulating the concentration of calcium in bones and soft tissue. According to a 2022 study, it helps to convert vitamin D into its active form, which improves calcium absorption. This food supplement combines 3 forms of magnesium for optimum effectiveness and guaranteed high bioavailability. Magnesium also helps to reduce fatigue and ensure the nervous system functions properly, promotes muscle function and normal protein synthesis, and contributes to bone health.

Zinc and vitamin D

Zinc is essential for immune health, but it also influences bone metabolism. It supports the activity of osteoblasts (bone-making cells), and its combination with vitamin D has been shown to improve bone mineral density. A study in the Journal of Bone and Mineral Research confirmed that zinc combined with vitamin D reinforced the latter's effect on improving bone health (10).

1. To make sure you get a good intake of calcium and vitamin D, we recommend adapting your diet to include foods containing these two nutrients:

• Calcium-rich foods include: dairy products such as milk, cheese and yoghurt. It's also present in leafy green vegetables such as rocket, broccoli and kale. Nuts and seeds are also high in calcium, particularly almonds, sesame and chia, which can provide 250-600mg per 100g.

• Foods high in vitamin D include: oily fish such as salmon, mackerel and tuna. Egg yolk and cod liver oil are also good sources of vitamin D.

2. Moderate exposure to the sun is also a natural source of vitamin D. The main source of vitamin D for most people comes from skin synthesis as a result of exposure to the sun, generally between 10 am and 3 pm in spring, summer and autumn. Vitamin D produced absorbed from the sun has at least twice the blood life as ingested vitamin D. Several factors, such as skin pigmentation, ageing, variations in the angle of the sun, the season or the time of day, also have a significant influence on the skin's production of vitamin D3.

There are no harmful effects from a one-off overdose of vitamin D3. In this case, reduce the dose for the following day or skip a dose to rebalance the overall amount absorbed. It is important, however, to avoid chronic overdosing. Always follow the recommended dosage for food supplements.

For food supplements to be effective, it is important to take them at a fixed time: we therefore recommend that you take your capsules at the same time every day.

Gipsy is a graduate of ESJ Paris. After 10 years working in the general and women's specialist press, she chose to specialise in writing about health and well-being. Now a certified Yin Yoga teacher, she skillfully combines her passion for writing with her love of yoga. Her goal goes far beyond simply informing the reader. She is passionate about helping readers embrace simple, practical habits that support their well-being while encouraging a more mindful approach to the world around them. Every article is an invitation to adopt a healthier, more balanced and fulfilling lifestyle.