Calcium builds the house, and Vitamin D turns on the lights—both are essential to support growing bones, especially in children, teens, and elderly populations.
Calcium Alone Isn’t Enough
While calcium is the structural component of bones, it needs Vitamin D to be absorbed efficiently in the body. Without it, calcium can pass through your system unused.
Who’s at Risk?
- Growing children
- Adolescent girls (due to hormonal changes)
- Elderly (due to reduced absorption)
- Pregnant & breastfeeding women
Warning Signs of Deficiency
- Delayed growth or brittle bones in children
- Muscle cramps or bone aches
- Dental issues
- Frequent fractures in older adults
Boosting the Duo Together
| Calcium Sources | Vitamin D Sources |
| Milk, curd, paneer | Morning sunlight |
| Ragi, sesame seeds | Fortified foods |
| Green leafy vegetables | Egg yolks, mushrooms |
Tip: Always pair calcium-rich foods with Vitamin D exposure or supplementation.
Together, they create a foundation for strong bones and long-term health.