Calcium Deficiency vs. Vitamin D Deficiency

author avatar Dr. Eric Berg 04/17/2024

Having insufficient levels of calcium of vitamin D can significantly affect your well-being. Understanding the signs of different deficiencies can help you take better steps to protecting your health.

Learn about common causes of deficiency, symptoms to look out for, and how you can increase your intake of these vital nutrients.

Understanding Calcium and Vitamin D Deficiency

Two critical nutrients the body relies on are calcium and vitamin D.

Symptoms of Calcium and Vitamin D Deficiency

Calcium deficiency can bring muscle spasms or bone pain. These symptoms often overlap with those of vitamin D deficiency, which may cause mood changes.

The Impact of Vitamin D on Calcium Distribution

Vitamin D helps guide calcium where it needs to go. Without enough vitamin D, calcium might not reach places such as bones where it's needed most, leading to the unwanted symptoms mentioned above.

Dietary Sources of Calcium

Calcium is vital for our bodies, and food is its primary source. But where can you get this essential mineral?

Food with calcium. A variety of foods rich in calcium.

Dairy Products and Calcium Intake

Dairy items such as milk, cheese, and yogurt contain calcium. They give your bones a boost and aid in heart health.

Lactose intolerance or milk allergies might prevent some from consuming these rich sources. That doesn't mean they have to miss out on their daily dose of calcium.

Non-Dairy Sources of Calcium

Dark leafy greens like kale and spinach and certain fish like trout contain ample amounts of calcium.

Not many know that clams are also rich in this essential nutrient, making them another great option.

Ensuring adequate calcium intake is achievable through a variety of dietary choices.

Causes of Calcium Deficiency

Various factors, including dietary habits and certain medications, often cause calcium deficiency. When you don't get enough calcium from your diet, it can lead to weaker bones and other health issues.

The Role of Magnesium Levels in Calcium Absorption

Magnesium plays a crucial role in how your body absorbs and uses calcium. Low magnesium levels can impede the rate of calcium uptake. Studies have shown that maintaining optimal magnesium levels may help prevent calcium deficiency.

Besides helping with absorption, magnesium also works with vitamin D to ensure our bodies use both nutrients effectively. This partnership ensures we get the most out of these essential elements for bone health.

Alkaline pH Levels and Calcium Absorption

An alkaline environment can interfere with proper nutrient intake as well. A raised pH level may impede the amount of calcium taken in, regardless of whether you consume enough high-calcium sustenance or supplements.

This is why balancing your body's pH level becomes essential to avoid deficiencies like this; keeping everything in check will allow all systems to function at their best.

Understanding Vitamin D Deficiency

Vitamin D deficiency is a widespread health issue. A lack of this essential nutrient can impact your body and overall well-being.

The Impact of Vitamin D Deficiency on Mood and Sleep

A deficiency of vitamin D can bring about shifts in temper, including gloominess, sadness, or uneasiness. These emotional disturbances often coexist with sleep issues, which further compounds the problem.

Vitamin D Deficiency and Immune System Health

Studies show that individuals lacking sufficient vitamin D may be more prone to illness due to weakened immune system performance.

This highlights the necessity of sustaining proper vitamin D levels for maximum wellness.

Vitamin K2 illustration

The Role of Vitamin K2 in Calcium Metabolism

Ever wondered how calcium ends up in your bones? That's where vitamin K2 comes into play. This nutrient guides calcium out of your bloodstream and into the places it needs to go.

Vitamin K2 isn't just helpful, it's essential. Without enough K2, you could eat plenty of calcium but still have weak bones because that calcium can't find its way to your bones.

Research shows that bone mineral density (BMD) can decrease without adequate vitamin K levels.

For those looking to increase their vitamin K intake, leafy greens like spinach and kale and liver and eggs can provide an excellent source.

If you're following a keto diet or fasting intermittently, this might seem challenging at first glance due to the dietary restrictions involved. But rest assured, there are many low-carb options available to boost your intake.

Vitamin D Intake and Dosages

When considering vitamin D intake and dosages, it's essential to recognize the potential benefits of higher doses like 5000 IU. Vitamin D is crucial for various bodily functions, including bone health, immune system support, and mood regulation.

Many individuals opt for vitamin D3 supplements at the 5000 IU level to maintain optimal levels, especially when sunlight is limited. These higher dosages can be particularly beneficial for people with vitamin D deficiencies or those seeking to address specific health concerns.

It's essential, however, to consult with a healthcare professional to determine the correct dosage for your individual needs and to understand the benefits of vitamin D3 in promoting overall well-being.


Maintaining adequate levels of calcium and vitamin D is essential for overall health. Recognizing the signs of deficiency and addressing them promptly can help prevent health issues.

Dietary sources such as dairy, leafy greens, and fish are crucial for obtaining these nutrients. Factors like magnesium levels and vitamin K2 also play vital roles in calcium metabolism. Supplementation with vitamin D3 may be necessary, especially with limited sunlight exposure.

Consulting a healthcare professional ensures appropriate dosages for individual needs. Prioritizing these nutrients supports bone health, immune function, and overall well-being.

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