Vitamin C vs Calcium — What’s the Difference?

Vitamin C

Vitamin C, also known as ascorbic acid, is a nutrient that your body cannot store for long, meaning you need to get it from food daily^[1]. Foods like citrus fruits, berries, tomatoes, and leafy greens are rich sources of vitamin C.

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This vitamin has several roles in the body. It boosts the immune system, protects cells from damage, and helps produce collagen, which is essential for wound healing and skin health.

Additionally, vitamin C improves iron absorption, helping to prevent fatigue. If someone doesn't get enough vitamin C for two to three months, they might experience fatigue and notice slower wound healing.

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Calcium

Calcium is a mineral crucial for building strong bones and teeth, with approximately 99% of the body’s calcium stored there^[2]. It also aids muscle function and enables nerves to send messages throughout the body.

Dairy products provide the majority of dietary calcium in the U.S., contributing about 72% of calcium intake. Our bodies absorb this mineral through active transport and passive diffusion, a process influenced by age and other conditions.

READ ALSO: Are You Getting Enough Calcium

Dr. Ryan Peterson, MD

Dr. Ryan Peterson, MD, advises, Avoid taking calcium with iron or zinc at the same time, as they can interfere with each other’s absorption. Space these supplements out by a few hours to get the most benefit from each.

Role of Vitamin C in the Body

Vitamin C is essential for various functions in the body, including immune support and collagen production^[3]. This nutrient strengthens the immune system and assists in collagen production, with Vitamin C helping collagen production for healthy skin.

Because the body cannot store vitamin C, people need to consume it daily through food or supplements. Women require 75 mg, men 90 mg, pregnant women 85 mg, and breastfeeding women 120 mg each day.

Being water-soluble, excess vitamin C leaves the body through urine. Regular intake of vitamin C is essential for supporting health-related functions like wound healing and infection defense.

Watch as our valued client reflects on her experience with WOWMD NutriMax Essentials, packed with Zinc, Vitamin C, Calcium, and other key ingredients, focusing on its benefits for energy, immunity, and how it fits seamlessly into her daily wellness routine.

Role of Calcium in the Body

Like vitamin C, calcium plays a crucial role in the body. It is essential for strong bones and teeth, with more than 99% of calcium stored in these areas^[4]. Calcium also aids muscle movement and supports nerve communication.

Calcium helps blood vessels contract and expand, which keeps the heart functioning well. Calcium needs vary by age and gender: women aged 19-50 need 1,000 mg daily, while those 51 and older require 1,200 mg. Men aged 19-70 need 1,000 mg, increasing to 1,200 mg after age 71.

Calcium intake is crucial during pregnancy and breastfeeding to support bone health and other bodily functions.

Deficiency Symptoms

It usually takes 2-3 months of not getting enough vitamin C for symptoms to show up. You might feel tired, notice your wounds take longer to heal, or experience bleeding gums.

On the other hand, calcium deficiency is less common because your body pulls calcium from your bones if you're not getting enough from your diet.

But if this goes on for too long, it can lead to osteoporosis—a serious condition that weakens your bones, making them more prone to fractures.

Sources of Vitamin C and Calcium

Image Credit: Sources of Vitamin C and Calcium

Sources of Vitamin C

Vitamin C is widely available in many foods, making it easy to incorporate into a daily diet. This nutrient is essential for good health and is present in various foods.

• Citrus fruits like oranges, grapefruit, lemons, and limes are high sources of vitamin C^[5].
• Berries, such as strawberries, raspberries, and blueberries, are excellent sources.
• Tomatoes are rich in vitamin C, whether raw or cooked.
• Broccoli provides vitamin C along with fiber.
• Leafy greens like spinach and kale offer vitamin C and other nutrients.
• A cup of orange juice can provide 380 mg of vitamin C, making it an easy way to increase intake.
• Peppers also provide this essential nutrient.

These foods make it easy to get enough vitamin C daily.

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Sources of Calcium

Calcium is vital for maintaining bone health and strength, particularly in older adults. Several foods and supplements can help increase calcium intake:

• Dairy products like milk, yogurt, and cheese are calcium-rich^[6].
• Fortified milk, both dairy and non-dairy, provides added calcium.
• Tofu made with calcium sulfate offers a good calcium source.
• Leafy green vegetables, such as kale and spinach, are also rich in calcium^[7].
• Legumes like beans and lentils contain calcium.
• Nuts and seeds, including almonds and sesame seeds, offer additional calcium.

About half of the U.S. population uses dietary supplements to boost calcium intake, which increases calcium consumption by 7% for males and 14% for females.

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Key Differences Between Vitamin C and Calcium

Understanding the differences between vitamin C and calcium is essential for a healthy lifestyle. These nutrients play unique roles in our bodies and come from various food sources. Here is a comparison that highlights their distinctions:

Understanding the Relationship between Vitamin C and Calcium

Image Credit: Relationship between Vitamin C and Calcium

This comparison highlights the unique roles that vitamin C and calcium play in supporting different aspects of health. Vitamin C boosts immunity and enhances iron absorption, while calcium is essential for strong bones and is affected by dietary components. Understanding these differences supports informed dietary choices.

Understanding the relationship between vitamin C and calcium is important for overall health, as both nutrients play distinct roles in bodily functions but also complement each other^[8]. Beyond immunity support Vitamin C is crucial for collagen production, and enhancing iron absorption, while calcium is vital for maintaining strong bones and facilitating muscle function.

Interestingly, vitamin C can improve calcium absorption in the body, making adequate intake of both nutrients beneficial.

A balanced diet that includes a variety of fruits, vegetables, dairy products, and leafy greens can help ensure sufficient levels of both vitamin C and calcium. Being aware of their unique contributions can guide informed dietary choices, helping individuals maintain optimal health as they age.

Did You Know?

• Vitamin C helps boost immunity and supports collagen for healthy skin.
• Calcium is key for bone strength, nerve function, and muscle movement.
• Too much Vitamin C can cause digestive issues like diarrhea.
• Excess calcium can interfere with mineral absorption and may lead to kidney stones.

What happens if you consume an excessive amount of vitamin C or calcium?

Consuming too much vitamin C or calcium can have unintended side effects. While vitamin C is water-soluble and typically excreted through urine, excessive amounts (often over 2,000 mg per day) can lead to digestive issues like diarrhea, nausea, and stomach cramps^[9].

For calcium, consuming more than the recommended daily intake, especially from supplements, can cause kidney stones, interfere with the absorption of other essential minerals, and potentially lead to calcium deposits in the arteries over time.

Both nutrients are vital for health, but balance is key—too much of either can disrupt your body’s natural processes and lead to uncomfortable or even harmful effects.

On the other hand, a 2010 study mentioned that excessive calcium intake, particularly from supplements, can lead to more serious health concerns^[10]. Consuming more than the recommended daily allowance can result in kidney stones, interfere with the absorption of other essential minerals, and potentially contribute to the formation of calcium deposits in the arteries over time.

While both nutrients are essential for health, balance is crucial, as too much of either can disrupt the body's natural processes and lead to uncomfortable or harmful effects.

READ MORE - Is It Safe To Take Vitamin C and Zinc Together?

Vitamin C & Calcium Checklist

• Sources: Citrus, berries (Vitamin C); dairy, tofu (Calcium).
• Daily Intake: 75 mg (women) / 90 mg (men) for Vitamin C; 1,000 mg for Calcium.
• Take with Food: Vitamin C with meals; Calcium carbonate with food.
• Limit Intake: Avoid exceeding 2,000 mg of Vitamin C.
• Consult a Doctor: Check with your healthcare provider before taking supplements.

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Conclusion

Vitamin C and calcium are not the same. They serve different purposes in the body: vitamin C supports immune health, skin, and iron absorption, while calcium strengthens bones and benefits heart health.

A balanced diet with a variety of foods helps provide sufficient amounts of both nutrients and maintains health.

Learn More about Vitamins and Minerals:

• What Vitamins Should I Take Daily
• What Vitamins Shouldn’t Be Taken Together
• Immune Boosting Supplements: Key Vitamins for Immune Health

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