⚠️ Warning Signs of Calcium Deficiency ⚠️
The human body contains more calcium than any other mineral, and around 99 per cent of it is stored in our teeth and bones. As we know, calcium is critical for maintaining strong bones and teeth, however, what many may not know is that it also plays a vital role in regulating muscle contractions and facilitating the conduction of messages from the brain to the rest of the body via the nerves.
Having low levels of calcium in the body can cause a wide range of symptoms and health problems.
Why does the body need calcium?
Calcium is a mineral found in food that is needed to build strong bones and to carry out other important bodily functions. It is stored in bones and teeth and supports their development, structure and strength.
Calcium is also one of the body’s electrolytes – a mineral that carries an electric charge. The mineral is needed to help the transmission of nerves signals between the brain and the body and facilitates the contraction and movement of muscles – including the heart to maintain the heartbeat.
Additionally, calcium is required in the blood to help with normal blood clotting and by most cells to facilitate the release of important hormones and other chemicals, which impact many functions in our body.
What are the signs and symptoms of low calcium?
Calcium deficiency symptoms can vary from mild to severe.
Early signs of a calcium deficiency include:
- weakness
- fatigue
- muscle cramps or spasms
- numbness or tingling, particularly in the fingertips and jawline
- muscle spasms mainly in the hands
- weak or brittle fingernails
- fainting
- difficulty swallowing
- occasionally vomiting
If a calcium deficiency is left untreated and progresses, it can cause severe symptoms, such as:
- confusion and irritability
- anxiety and depression
- tooth erosion
- growth and development problems, especially in children
- bone fractures
- osteopenia
- osteoporosis
- heart problems
Calcium requirements
How much calcium you need depends on your age and sex.
| Men | |
|---|---|
| 19-50 years | 1,000 mg |
| 51-70 years | 1,000 mg |
| 71 and older | 1,200 mg |
| Women | |
|---|---|
| 19-50 years | 1,000 mg |
| 51 and older | 1,200 mg |
The recommended upper limit for calcium is 2,500 mg a day for adults 19 to 50. For those 51 and older, the limit is 2,000 mg a day.
Calcium and diet
Your body doesn’t produce calcium, so you must get it through other sources. Calcium can be found in a variety of foods, including:
- Dairy products, such as cheese, milk and yogurt
- Dark green leafy vegetables, such as broccoli and kale
- Fish with edible soft bones, such as sardines and canned salmon
- Calcium-fortified foods and beverages, such as soy products, cereal and fruit juices, and milk substitutes
To absorb calcium, your body also needs vitamin D. A few foods naturally contain small amounts of vitamin D, such as canned salmon with bones and egg yolks. You can also get vitamin D from fortified foods and sun exposure. The RDA for vitamin D is 600 international units (15 micrograms) a day for most adults.
Who should consider calcium supplements?
Even if you eat a healthy, balanced diet, you may find it difficult to get enough calcium if you:
- Follow a vegan diet
- Have lactose intolerance and limit dairy products
- Consume large amounts of protein or sodium, which can cause your body to excrete more calcium
- Are receiving long-term treatment with corticosteroids
- Have certain bowel or digestive diseases that decrease your ability to absorb calcium, such as inflammatory bowel disease or celiac disease
In these situations, calcium supplements may help you meet your calcium requirements. Talk with your doctor or dietitian about whether calcium supplements are right for you.
Source 1: topdoctors.co.uk
Source 2: mayoclinic.org
