Is calcium a vitamin or mineral
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Is Calcium a Vitamin or Mineral?
Calcium as a Mineral
Calcium is unequivocally classified as a mineral. It is the most abundant mineral in the human body, accounting for about 2% of total body weight 125. The majority of calcium is stored in bones and teeth, where it plays a crucial role in maintaining their structure and strength 19.
Functions of Calcium
Skeletal Functions
Calcium is essential for the formation and maintenance of bones. It combines with phosphate to form hydroxyapatite, the mineral complex that gives bones their rigidity 12. Adequate calcium intake is vital for preventing osteoporosis, a condition characterized by weak and brittle bones 346.
Regulatory Functions
Beyond its skeletal functions, calcium is involved in various physiological processes. It plays a critical role in vascular contraction and dilation, muscle function, nerve transmission, intracellular signaling, and hormonal secretion 59. The ionic form of calcium (Ca2+) is essential for these cellular activities and must be tightly regulated within the body 12.
Calcium and Vitamin D
While calcium itself is a mineral, its absorption and utilization in the body are significantly influenced by vitamin D. Vitamin D promotes calcium absorption in the gut and helps maintain adequate serum calcium and phosphate concentrations, which are necessary for normal bone mineralization 368. Therefore, calcium and vitamin D often work in tandem to support bone health and prevent conditions like osteoporosis 469.
Dietary Sources and Supplementation
Natural Sources
The primary dietary sources of calcium include milk and dairy products, green leafy vegetables, fruits, and legumes . These foods provide bioavailable calcium that the body can readily absorb and utilize.
Supplements
Calcium supplements are often recommended for individuals who do not get enough calcium from their diet. These supplements are frequently combined with vitamin D to enhance calcium absorption and efficacy 346. However, it is important to note that excessive calcium intake from supplements has been linked to potential health risks, such as kidney stones and cardiovascular issues 57.
Conclusion
In summary, calcium is a mineral that is essential for both skeletal and regulatory functions in the human body. It is not a vitamin, but its effectiveness is closely linked to vitamin D, which aids in its absorption and utilization. Ensuring adequate calcium intake through diet or supplements, in combination with vitamin D, is crucial for maintaining bone health and supporting various physiological processes.
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