HOW CALCIUM AND VITAMIN D3 ENERGIZE YOUR BODY
Calcium, the key to Energy Production
Matthew Kadey, registered Dietitian (RD) and book author hits the nail square on the head in his Yoga Journal essay "Raw Materials": "Whether you're training for a marathon or keeping up a sweet yoga practice, some goals rarely change: finding healthy ways to add energy, increase endurance, and enhance recovery".
Adequate levels of calcium and vitamin d3 are key to gain more energy and improve endurance. Here is scientific evidence why:
Why is Calcium key to Energy Production?
First of all, calcium is known to be integral to nerve and muscle function, but that's not all. A constant flow of calcium on the cellular level is vital for cells to produce energy properly. This has been proven in a recent study of the University of Pennsylvania School of Medicine.
While calcium is often thought of as related to bone health, this valuable study puts emphasis on the important role calcium plays as a nutrient for energy production - and therefore endurance, health and longevity.
How to ensure adequate Calcium Levels at all times?
The human body is not able to make its own calcium. Thus, as first step, we recommend adequate calcium intake on a daily basis. This can be done by consuming calcium rich foods, such as dairy products and / or with the help of calcium supplementation.
According to renowned Mayo Clinic, the Recommended Daily Allowance (RDA) of calcium is:
- 1,000 mg for women 19-50 years, with an upper daily limit of 2,500 mg
- 1,200 mg for women 51 and older, with an upper daily limit of 2,000 mg
Why your body needs Vitamin D3 for Calcium Absorption
You probably ask yourself how to ensure that your body is able to absorb the calcium from food and supplements properly.
This is where vitamin d3 comes into play, simply because the human body isn't able to digest calcium without adequate levels of vitamin d3. Not only does vitamin d3 bind with calcium for proper absorption from the gastrointestinal tract, but it also helps the resorption of this precious mineral in the kidneys.
A good source of vitamin d3 is sunlight. Since exposure to UV rays can cause premature aging of the skin and skin cancer, using a good sun blocker as layer of protection is advised. This way, the skin is protected, which is great; unfortunately, at the same time, we are missing out on our bodies’ capability of natural vitamin d3 synthesis from those UV rays.
Vitamin d3 supplementation is a reliable and safe method to compensate for vitamin d3 synthesis from sunlight.
How much Vitamin D3 is adequate?
According to the National Institute of Medicine Food and Nutrition Board, the adequate intake of vitamin d3 lists as follows:
- For children and adults up to age 50, at least 5 mcg or 200 IU daily
- For those from age 50 to 70, assure a daily intake of at least 10 mcg or 400 IU
How Magnesium is crucial for Calcium Effectiveness
Many people take single-nutrient supplements, simply to achieve health benefits on a "per supplement" basis. While that might make sense for some vitamins, it surely isn't advised for calcium. According to Carolyn Dean, MD, ND, author of "The magnesium Miracle" and Medical Director of the Nutritional magnesium Association, magnesium does convert vitamin d into its active form, thus it can help calcium absorption. Furthermore, the absence of magnesium instantly brings down the effectiveness of calcium, Dr. Dean states.
Synergistic Benefits: How Calcium, Vitamin D3 and Magnesium work hand in hand
Only if present in your body concurrently at adequate levels, calcium, magnesium and vitamin d3 can work hand in hand to fully evolve their health benefits.
In a nutshell: Magnesium allows your body to metabolize calcium, while vitamin d3 is required to absorb it.
But this trio does even more for a woman’s health:
- Lessens premenstrual symptoms
- Promotes the health of bones
- Supports muscles to contract properly
- Boosts energy and endurance
Sounds like a win-win situation? – Because it is!
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