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Kalsium dibutuhkan untuk menjaga kekuatan tulang, tetapi penyerapannya juga dipengaruhi vitamin D.

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Diterbitkan 03 November 2026, 16:00 WIB

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Ilustrasi ikan kembung — Tubuh juga membutuhkan vitamin D untuk menyerap kalsium dari makanan secara optimal. Ikan kembung mengandung omega 3 yang bagus, salah satunya memenuhi kebutuhan vitamin D tubuh. (Photo by KC Shum on Unsplash)

Liputan6.com, Jakarta -Kalsium dikenal sebagai salah satu mineral penting untuk menjaga kesehatan tulang dan gigi. Namun, mencukupi kebutuhan kalsium saja belum tentu cukup. Tubuh juga membutuhkan vitamin D agar dapat menyerap kalsium dari makanan secara optimal.

Menurut dokter spesialis ortopedi dan traumatologi, subspesialis cedera olahraga, Henry Suhendra, vitamin D memiliki peran penting dalam proses penyerapan kalsium. Karena itu, ketika membahas kesehatan tulang, asupan kedua nutrisi tersebut perlu diperhatikan secara bersamaan.

"Kalsium itu nggak bisa masuk ke tulang, dia mengendap di pembuluh darah. Makanya, vitamin D ditingkatkan. Karena vitamin D itu akan menyerap kalsium dari makanan," ujarnya dalam sesi wawancara di Jakarta, Jumat (30/10/2026).

Selain itu, Henry turut menyinggung vitamin K2 yang menurutnya berperan dalam membantu mengarahkan kalsium ke jaringan tubuh, termasuk tulang dan gigi.

“Ditambah K2 itu fungsinya, kalsium yang ada di darah kita itu diarahkan masuk ke target organ, yaitu tulang dan gigi,” tambah Henry.

Dokter dari Siloam Hospitals Mampang ini menyebut paparan sinar matahari saja belum cukup memenuhi kebutuhan vitamin D tubuh, tetapi juga harus dibantu dengan asupan dari makanan harian maupun suplemen.

Ia juga menilai kemampuan kulit menghasilkan vitamin D dapat dipengaruhi oleh pigmentasi kulit.

Kendati demikian, kata Henry, paparan sinar matahari tetap diperbolehkan dan tentu menggendong sejumlah manfaat.

Berjemur Saja Tidak Cukup

Dokter tersebut menyebut aktivitas tersebut dapat membantu mengatur ritme tidur serta berkaitan dengan produksi zat kimia otak yang berhubungan dengan suasana hati.

“Saya tidak bilang jemur tak ada gunanya. Berjemur banyak gunanya. Mengatur ritme kita tidur, meningkatkan dopamin, serotonin, hormon feel good itu. Tapi kalau mengharapkan vitamin D dari jemur, tetap aja cuma 40 nanogram (di darah). Nggak cukup, karena kita arahin sampai 100 sekarang,” tuturnya.

Dengan demikian, menjaga kesehatan tulang bukan hanya soal memperbanyak konsumsi kalsium. Kecukupan vitamin D, K2, pola makan seimbang, aktivitas fisik, serta evaluasi kebutuhan suplemen juga menjadi bagian penting dalam menjaga kekuatan tulang.