Vitamin C and calcium are two essential nutrients that play many critical physiological functions in the body. From immune health and cell protection to neurotransmitter release and muscle function, getting enough of them through diet is a big must.
But for anyone following a plant-based diet looking to improve bone and skeletal health, these two nutrients might come up.
Although both nutrients function to support your body, they’re needed for different reasons—vitamin C supports collagen production and tissue growth, while calcium is critical for skeletal strength and bone integrity.
Can you guess what that means? They’re both essential.
This article breaks down the benefits of calcium and vitamin C, why they’re both important, and how to get enough to support optimal health.
The Basics Of Calcium
When you think about calcium, your mind goes to bone health. Drinking milk for strong bones has been instilled in (most of) us since birth because milk is high in calcium and is good for the bones. While there’s a lot of truth behind this, milk isn’t the be-all for bone health, nor is it for calcium.
Although calcium is an essential mineral that accounts for only 1-2% of total body weight, it’s a necessary component of all mineralized tissues, which account for more than 99% of body weight.
Long story short, calcium is pretty important. Why? It is a structural component of hydroxyapatite—a naturally occurring mineral that forms the building blocks of tooth enamel, dentin, and cementum 1.
That’s why calcium requirements differ with age—bone density decreases as you age, which means calcium intake typically increases to support bone building.
Apart from being a key player in skeletal health, calcium is also found in the blood, extracellular fluids, muscles, and other tissues where it’s needed for 1:
- Muscle contraction
- Vascular contraction and vasodilation
- Nerve transmission
- Glandular secretions
However, as we mentioned briefly before, calcium isn’t the be-all for bone health. For calcium to work, it requires adequate vitamin D and magnesium intake, both of which support calcium absorption 2. So, if your diet lacks either, calcium levels will suffer.
Health Benefits Of Calcium
When it comes to the benefits of getting enough calcium, there are three systems we focus on: the skeletal, muscular, and nervous systems. Let’s break down its benefits for each.
1. Bone health
Bone density and osteoporosis are the biggies for calcium. During the process of bone tissue formation, the collagen framework is initially laid and filled with tiny calcium crystals that provide strength and stability.
Without sufficient calcium, bones weaken and become brittle. And because bone contains high concentrations of calcium, it serves as a reservoir when dietary intake isn’t enough to maintain serum calcium levels within a very narrow range.
This process is controlled by three calciotropic hormones, vitamin D3, parathyroid hormone (PTH), and calcitonin 1.
When serum calcium levels decrease, calcium is mobilized from bones to maintain blood levels. So, if you want to avoid tipping the scales in favor of osteoporosis and bone fractures, bump up your calcium intake.
2. Nervous system function
A well-functioning nervous system is key to optimal performance, and calcium is part of that equation. It plays a role in stimulating nerve impulses, neurotransmitter release, memory formation, metabolism, and cell growth and development.
But while it may do all of these jobs, its primary role is neurotransmitter release. Calcium channels must open to enable neurotransmitter release from synaptic terminals 3.
If calcium channels are blocked because of insufficient calcium, channels can’t open, neurotransmitters aren’t released, and nerve impulses are inhibited. Your body needs calcium to regulate nerve activity and transmit signals properly.
3. Muscle contraction
Whether you’re hitting the weights at the gym or cooking in the kitchen, proper muscle contraction is a must—and for that to happen, we need calcium.
Calcium is essential for the function of two proteins that facilitate muscle contraction: troponin and tropomyosin. These two proteins regulate muscle contraction by preventing myosin from binding to filamentous actin and allowing them to slide over each other, thereby causing muscles to contract.
But the contraction of any muscle depends on an increase in cytosolic calcium concentration 4. Low serum calcium levels can lead to “neuromuscular irritability,” whereby muscles and nerves involuntary spasm or twitch.
Calcium Deficiency Signs And Symptoms
Think you might be low in calcium? Because it’s essential for many physiological functions, a deficiency can lead to widespread effects on the muscles, bones, teeth, and brain.
Poor dietary intake doesn’t generally cause early symptoms, but the longer the deficiency persists, the more serious the effects can get.
That said, diet isn’t usually responsible for a calcium deficiency—it’s usually the result of existing health problems or treatments, such as kidney failure, stomach surgery, and medications.
Here are some signs and symptoms to watch out for with a calcium deficiency:
- Muscular problems (cramps, spasms, aches)
- Muscle pain
- Numbness and tingling in hands and feet
- Convulsions
- Arrhythmias
- Extreme fatigue
- Dry skin
- Dry, brittle nails
- Eczema
- Osteoporosis or osteopenia
- Severe PMS
- Dental problems (tooth decay, brittle teeth, irritated gums)
- Depression
Boosting your dietary intake is a great start, but supplementation may be more effective if needed.
Why You Need Vitamin C
On the other hand, we have vitamin C—a water-soluble nutrient known for its immune-boosting properties. But on top of immunity, vitamin C is necessary for several different functions, including:
- Collagen synthesis
- Wound repair
- Bone formation
- Strengthens blood vessels
- Neutralizes free radicals and protects against DNA damage
But the one thing vitamin C is good at is being an antioxidant. It is an electron donor and, thus, a reducing agent, and most of its physiological and biochemical actions are attributed to this quality, making it a powerful water-soluble antioxidant 5.
Unlike fat-soluble nutrients, vitamin C isn’t stored in the body. Humans don’t have the necessary enzymes to produce it, so dietary intake must be balanced to maintain levels.
And when the body is under stress or dealing with illness, those requirements increase due to increased inflammation and heightened metabolic demands 6.
But why do we need vitamin C?
Health Benefits Of Vitamin C
1. Fights free radicals
Vitamin C is a superstar at fighting free radical damage and mitigating oxidative stress thanks to its powerful antioxidant properties.
Free radicals are natural byproducts of metabolism—and also produced from environmental pollution, chemicals, smoking, etc.—and although the body is equipped with a powerful antioxidant defense system, sometimes free radicals outnumber its ability to handle them.
As such, it can lead to cellular damage and oxidative stress. However, not only does vitamin C function as an antioxidant to stabilize radical molecules, it’s also capable of regenerating other antioxidants, specifically vitamin E 5.
And studies show that vitamin C supplementation can boost blood antioxidant levels by up to 30%, thereby supporting the body’s natural defenses against inflammation and oxidative stress 7.
2. Maintains connective tissue health
Collagen forms the foundation of your body. It is the building block for bones, muscles, tendons, ligaments, cartilage, blood vessels, and almost everything in between. And while amino acids are essential for collagen formation, so is vitamin C.
It is a cofactor for proline and lysine hydroxylases required to stabilize the collagen structure and promotes collagen gene expression 8. And a lack of vitamin C is linked to skin fragility and poor wound healing.
3. Enhances iron absorption
Vitamin C is a gem for iron absorption for vegans and vegetarians. Non-heme iron is inherently far less bioavailable than heme iron (derived from animals), and to maintain iron stores, non-heme iron should be combined with vitamin C.
Studies suggest that ascorbic acid can facilitate iron absorption by forming a chelate with ferric iron at a pH that remains soluble at the alkaline pH of the small intestine 9. It can also reverse some inhibiting effects of substances like tea and calcium/phosphate, which naturally interfere with iron absorption 10.
4. Regulates mood
Didn’t know that vitamin C is linked to mood? Most people don’t! But this function is thanks to its role in regulating neurotransmitter biosynthesis, specifically the catecholamines dopamine, norepinephrine, and epinephrine, where vitamin C serves as a cofactor for the enzyme dopamine β-hydroxylase, which converts dopamine to norepinephrine 11.
5. Supports immune function
Of its roles, immune function is one of vitamin C’s most notable ones. Thanks to its involvement in many cellular processes in the innate and adaptive immune system, it’s a must for anyone looking for a robust immune system 6.
It also plays a vital role in supporting the integrity of the epithelial barrier against pathogens and promoting radical-scavenging activity on the skin, helping to protect the body against environmental oxidative stress.
Vitamin C Deficiency Signs And Symptoms
You’ll find vitamin C in many fruits and vegetables, and despite its widespread availability, it somehow lands itself as the fourth most common nutrient deficiency in the United States 12.
Although the primary side effect of a vitamin C deficiency is scurvy, that happens with chronically low levels. Impaired immune function is one of the most common symptoms of a vitamin C deficiency. Interestingly, demands increase during illness or stress, so intake needs to be even higher.
Also, keep an eye out for these symptoms:
- Rough, bumpy skin
- Curled body hair
- Red hair follicles
- Spoon-shaped fingernails
- Dry or damaged skin
- Easy bruising
- Slow wound healing
- Painful joints
- Weak bones
- Fatigue
- Unexplained weight gain
Which Is Better: Calcium Or Vitamin C?
While vitamin C and calcium play different bodily roles, is there a link between them? If so, is one better than the other?
If you want to maintain optimal health, vitamin C and calcium are both essential—and one isn’t necessarily better than the other.
Vitamin C is essential for growth and development, connective tissue health, immune function, and mood, while calcium is critical for blood clotting, muscle contraction, and nerve transmission.
With vastly different functions, the overlap between them comes primarily with bone health, where calcium is needed for bone integrity and strength, and vitamin C is necessary for collagen synthesis and elasticity. Without either one, bones would become brittle, weaken, and increase fracture risk.
As such, it’s not about choosing one or the other; it’s about ensuring you consume sufficient amounts of both daily to support the proper functioning and health of your body—and what better way to do it than with Performance Lab NutriGenesis Multi?
It’s an ultramodern multivitamin supplying 100% RDI of 17+ essential minerals in their most bioavailable form for optimal absorption and maximum bioactivity. That way, even if your diet doesn’t cover your bases, Multi backs it up.
References
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- Südhof TC. Calcium control of neurotransmitter release. Cold Spring Harb Perspect Biol. 2012;4(1):a011353.
- Kuo IY, Ehrlich BE. Signaling in muscle contraction. Cold Spring Harb Perspect Biol. 2015;7(2):a006023.
- Padayatty SJ, Katz A, Wang Y, et al. Vitamin C as an antioxidant: evaluation of its role in disease prevention. J Am Coll Nutr. 2003;22(1):18-35.
- Carr AC, Maggini S. Vitamin C and Immune Function. 2017;9(11):1211.
- Kim MK, Sasazuki S, Sasaki S, Okubo S, Hayashi M, Tsugane S. Effect of five-year supplementation of vitamin C on serum vitamin C concentration and consumption of vegetables and fruits in middle-aged Japanese: a randomized controlled trial. J Am Coll Nutr. 2003;22(3):208-216.
- Pullar JM, Carr AC, Vissers MCM. The Roles of Vitamin C in Skin Health. 2017;9(8):866.
- Teucher B, Olivares M, Cori H. Enhancers of iron absorption: ascorbic acid and other organic acids. Int J Vitam Nutr Res. 2004;74(6):403-419.
- Lynch SR, Cook JD. Interaction of vitamin C and iron. Ann N Y Acad Sci. 1980;355:32-44.
- Pullar JM, Carr AC, Bozonet SM, Vissers MCM. High Vitamin C Status Is Associated with Elevated Mood in Male Tertiary Students. Antioxidants (Basel). 2018;7(7):91.
- Schleicher RL, Carroll MD, Ford ES, Lacher DA. Serum vitamin C and the prevalence of vitamin C deficiency in the United States: 2003-2004 National Health and Nutrition Examination Survey (NHANES). Am J Clin Nutr. 2009;90(5):1252-1263.
