While vitamin C and calcium are both essential nutrients, they are not the same thing. It can be easy, though, to confuse them, as calcium is referred to as Ca on the periodic table of elements and vitamin C, also known as ascorbic acid, is often simply referred to as C.
Vitamin C is an antioxidant that aids in the production of collagen, promotes a healthy immune system, supports seasonal lung and sinus issues, enhances the intestinal absorption of dietary non-heme iron from plants and vegetables, and contributes to musculoskeletal health through biosynthesis of carnitine. It is not made in the body so it must come from a diet rich in fruits and vegetables (including most citrus fruit, strawberries, white potatoes, avocados, tomatoes, and cruciferous vegetables) or supplementation. It is readily available in premium supplements such as Care/of’s Vitamin C supplement.
Calcium is a mineral that is primarily absorbed in the small intestine. It supports bone health and is necessary for blood clotting, muscle contraction, heart rate, nerve function, and in maintaining healthy blood pressure that is already within a normal range. It is important for pregnant people to maintain a healthy calcium level to promote healthy development of the baby. It can be found in foods including cheese, yogurt, milk, fortified plant milks, almonds, leafy greens, edamame, and fortified orange juice. The bioavailability of calcium is higher in certain food groups (dairy, if you have a tolerance for it) than in others (leafy greens that contain phytic acid and oxalates for example). Calcium should be consumed in foods or in a high quality supplement like Care/of’s Calcium Plus.
Vitamin C was shown to induce osteoblast and osteoclast formation in this study, and to have protective effects on the bone health of elderly men in this research. While it appears vitamin C may have beneficial effects on bone health, more rigorous studies and clinical trials are needed to validate this claim.
Calcium is usually paired with vitamin D for bone support. In this study, 318 volunteers over the age of 65 participated in a double-blind, placebo-controlled study that found that the total body bone mineral density was improved in the group receiving calcium and vitamin D. Again, more research may be required.
Vitamin C plays an important role in the production of healthy collagen which is necessary for healthy teeth and gums. This study highlights the positive effects of vitamin C on dental health, though it calls for more extensive study to further understand the relationship between the two.
Calcium is necessary for teeth to develop properly in babies and children. It also helps keep teeth mineralized in adults, thereby positively impacting teeth retention, according to this study.
The recommended daily allowance (RDA) of vitamin C is 75-90 mg for all persons. The RDA for calcium is 1000-1200 mg, usually depending upon age.
As always, it is always important to consult with your physician or health care provider when determining proper supplementation.
Low levels of vitamin C (vitamin C deficiency) can manifest symptomatically after 8 to 12 weeks of inadequate intake. The deficiency often presents as irritability, easily bruising due to blood vessel weakness, bleeding gums, slow wound healing, or dry skin. It can also appear as spoon-shaped dents in fingernails and toenails, and splinter hemorrhages (tiny blood vessels that burst underneath the nail creating this appearance). Due to the disruption of disulfide bond formation, both corkscrew and swan-neck hairs may also occur. Low levels of vitamin C can be attributed to insufficient fruit and vegetables in the diet, oxidative stress, and lifestyle choices such as smoking.
Low levels of calcium are rarely experienced with physical symptoms in the body since calcium can be released from the bones if the diet is deficient. If symptoms do appear, they could be any of a wide variety since calcium impacts so many organ systems. Tingling and numbness around the mouth and at the fingertips may be an indication of calcium deficiency. Long-term deficiency can exist due to poor digestion or absorption, medication side effects, or kidney issues. Populations at risk of low calcium intake are those with dietary restrictions (including vegans), digestive issues, and postmenopausal people.
Vitamin C is water-soluble, so any excess that your body doesn’t use will be excreted through urine. You may, however, experience stomach distress, diarrhea, nausea, or indigestion as a result of taking too much.
Excess calcium can lead to kidney issues, palpitations, shortness of breath, weakness, and digestive problems such as bowel changes or stomach distress.
Vitamin C and calcium may both be essential nutrients, but they are not the same thing. Each plays critical roles in a number of the body’s functions, so it is imperative to maintain healthy levels of both of them. The good news is that it’s fairly easy to do so with a healthy diet and supplementation when necessary. As always, check with your physician to ensure that you are getting, and absorbing, these nutrients for maximum well-being.