It is believed that children just need to breastfeed for the hard bone. Probably, you did not think that you being an adult too you have bones even now those have enough necessary calcium. Calcium is abundantly available in dairy foods such as milk, cheeses, curd moreover also in seafood and green vegetables. Calcium is useful for the body as it reduces blood pressure and strengthens the bones. At present, we all have risen up talking about unhealthy foods, junk foods, pizza, caterpillars, grill, burgers and oil fried things which are spoiling nutrients and also causes of Calcium Deficiency.
General words of Calcium Deficiency
Calcium, the most abundant mineral in the human body, is best known for its important role in bone health and protection from osteoporosis. However, in addition to its key role in imparting strength to bones and teeth, calcium plays a critical role as a messenger in cell-signaling pathways throughout the body and is necessary for normal cell function, transmission of nerve signals, secretion of hormones, blood coagulation, muscle contraction, and muscle relaxation. Calcium deficiency symptoms may, therefore, involve any of these functions and manifest in a myriad of ways.
Symptoms of Calcium Deficiency
Our life leading is avoiding all types of physical activities and unhealthy life leading is one of the reasons for it. The National Institute of Health suggests that all men and women require 1000mg of calcium per day and I am sure that many of us can not reach this place that means can’t gain that amount of calcium also. With this, we want to show some things that will warn you about your body is in lacking calcium.
1. Convulsion or cramped or Stretch on foot:
If you feel cramped on your feet, then this is the first symptom of calcium deficiency. If you want to meet calcium deficiency then you should be sure that you have enough calcium in your daily diet. Moreover, the Cleveland Clinic said that before going to sleep extend the legs, it will lessen some pain. Do you believe it? If you don’t, try once!
2. Dental holes:
Is the dental hole Increasing than previous? Don’t blame only to the sweets. When our body does not get enough calcium from the food, it looks for other sources. Such as- our teeth.
Splash nerves of our hands are damaged due to the lack of calcium in the legs. If you feel uncomfortable or flashing sensation on the finger, then check the amount of calcium right now.
4. Weak, brittle and broken nails:
There is also calcium in the nails like the teeth and body. Therefore, a calcium-starving body will take calcium from there for nutrients. For this reason, our nails become fragile, unless we take too much calcium.
5. Sleep disadvantages:
From a nutritional perspective, several research studies have shown certain minerals to be effective natural sleep aids that help people fall asleep and stay asleep through the night also. James F. Balch, M.D., author of Prescription for Nutritional Healing, writes: “A lack of the nutrients calcium and magnesium will also cause you to wake up after a few hours and not be able to return to sleep.”
Calcium is directly related to our cycles of sleep. In one study, published in the European Neurology Journal, researchers found that calcium levels in the body are higher during some of the deepest levels of sleep, such as the rapid eye movement (REM) phase. The study concluded that disturbances in sleep, especially the absence of REM deep sleep or disturbed REM sleep, are related to a calcium deficiency. Restoration to the normal course of sleep was achieved following the normalization of the blood calcium level.
William Sears, M.D. writes: “Calcium helps the brain use the amino acid tryptophan to manufacture the sleep-inducing substance melatonin. This explains why dairy products, which contain both tryptophan and calcium, are one of the top sleep-inducing foods.”
6. Other symptoms:
Low blood calcium levels and the lack of calcium may lead to the following low calcium symptoms:
- the easy fracturing of the bones
- Dry skin
- Chronic itching
- Tooth decay
- Osteoporosis symptoms (a backache; a gradual loss of height and an accompanying stooped posture; fractures of the spine, wrist, or hip)
- Numbness or tingling in the extremities
- Muscle weakness
- Heart failure
- Chest pains
- Numbness and tingling sensations around the mouth or in the fingers and toes
- Muscle cramps, particularly in the back and legs; may progress to muscle spasm
- Difficulty swallowing
- Voice changes due to spasm of the larynx
- Irritability, impaired intellectual capacity, depression, anxiety, and personality changes
- numbness and tingling in the hands, feet, and face
- confusion or memory loss
- Coarse hair
- Brittle nails
Calcium Deficiency Prevention and Treatment
Just how much calcium from diet and supplements is needed, and in what form, to prevent calcium deficiency symptoms? How much is required to achieve optimal health? These questions are currently the subject of much controversy and debate among researchers, doctors, and nutritionally savvy individuals alike also.
Having foods holding necessary calcium
The Food and Nutrition Board of the Institute of Medicine concluded that there are insufficient data from which to determine the RDA for calcium. Instead, they established Adequate Intakes (AIs) for calcium, which are the amounts thought to be sufficient to maintain bone health in healthy people. The AI for adults up to age 50 is 1,000 mg of calcium per day from food and supplements combined. For adults 51 and older, it’s 1,200 mg. As mentioned above, most American adults fail to meet these requirements, even when they take supplements, which can result in bone deficiency symptoms.
In addition to maintaining healthy calcium and vitamin D levels, there are certain lifestyle changes you can make to promote bone health. These include:
- Maintaining a healthy body weight.
- Exercising regularly.
- Restricting tobacco use and alcohol intake.
- Reduce Stress.
Vitamin D is important because it increases the rate calcium is absorbed into your blood. Ask your doctor how much vitamin D you need. To increase your calcium intake, you can add food rich in vitamin D to your diet. These include:
- Fortified milk
- potbelly mushrooms
- fatty fish like salmon and tuna
- fortified orange juice
- As with calcium-rich dairy products, some vitamin D-rich dairy products can also be high in saturated fat.
- Sunlight triggers your body to make vitamin D, so getting regular exposure to the sun can also help boost your vitamin D levels.
Avoid Too Much Calcium from Supplements
Keep in mind that it is just as important to avoid getting too much calcium from supplements as it is to get enough. Excessive calcium from supplements may increase the risk of cardiovascular disease and kidney stones, so don’t overdo it. Aim for 1,000 to 1,200 mg from food and supplements combined. Be aware that foods high in calcium, such as dairy products, can also be high in saturated fat and trans fat. Choose low-fat or fat-free options to reduce your risk of developing high cholesterol and heart disease.
Calcium deficiency is usually easy to treat. It typically involves adding more calcium to your diet. Do not self-treat by taking a lot of calcium supplements. Taking more than the recommended dose without your doctor’s approval can lead to serious issues like kidney stones.
Commonly recommended calcium supplements include:
- calcium phosphate, which is also easily absorbed and doesn’t cause constipation
- Its supplements are available in liquid, tablet, and chewable forms.
- calcium carbonate, which is the least expensive and has the most elemental calcium
- Its citrate, which is the most easily absorbed.
It’s important to note that some medications could interact negatively with calcium supplements. These medications include:
- absorption and increase the loss of calcium in the urine
- estrogen medications, which can contribute to an increase in calcium blood levels
- digoxin, as high calcium levels can increase digoxin toxicity
- diuretics, which can either increase calcium levels (hydrochlorothiazide) or decrease calcium levels in the blood (furosemide)
- certain antibiotics such as fluoroquinolones and tetracyclines, whose absorption can be decreased by calcium supplements
- blood pressure beta-blockers like atenolol, which may decrease calcium absorption if taken within two hours of taking calcium supplements also
- antacids containing aluminum, which may increase blood levels of aluminum
- cholesterol-lowering bile acid sequestrants such as colestipol, which may decrease calcium
Sometimes diet changes and supplements aren’t enough to treat a calcium deficiency. In this case, your doctor may want to regulate your calcium levels by giving you regular calcium injections. You can expect to see results within the first few weeks of treatment. We’ll monitor severe cases of calcium deficiency disease at one to three-month intervals.
How to Increase Calcium Intake
If you experience low calcium in blood symptoms, try to get the majority of your calcium from food sources (see our post “Calcium-Rich Food: Tasty Choices Are Easy to Find“). While dairy is a concentrated source of calcium, other components in dairy make it a poor choice for maintaining bone health.
Proper calcium intake at all ages.
It’s important to ensure proper calcium intake at all ages. For children and teenagers, the recommended daily allowances for calcium are the same for both sexes also. According to the National Institutes of Health (NIH), the daily allowances are:
|Age group (Children)||Daily recommended dietary allowance (RDA)|
|0-6 months||200 mg|
|7-12 months||260 mg|
|1-3 years||700 mg|
|4-8 years||1,000 mg|
|9-18 years||1,300 mg|
According to the U.S. government’s dietary guidelines, calcium requirements for adults are:
|Age group (Adult)||Daily recommended dietary allowance (RDA)|
|Men, 19-30 years||1,000 mg|
|Men, 31-50 years||1,000 mg|
|Men, 51-70 years||1,000 mg|
|Men, 71 years and up||1,200 mg|
|Women, 19-30 years||1,000 mg|
|Women, 31-50 years||1,000 mg|
|Women, 51-70 years||1,200 mg|
|Women, 71 years and up||1,200 mg|
Women need to increase their calcium intake earlier in life than men, starting in middle age. Meeting the necessary calcium requirement is particularly important as a woman approaches menopause. During menopause, women should also increase their calcium intake to reduce the risk of osteoporosis and calcium deficiency disease. The decline in the hormone estrogen during menopause causes a woman’s bones to thin faster.
The hormone disorder hyperparathyroidism may also cause calcium deficiency disease. People with this condition don’t produce enough parathyroid hormone, which controls calcium levels in the blood. Instead, opt for foods high in calcium; examples: salmon and sardines canned with bones, kale, collards, broccoli, mustard greens, turnip greens, bokchoy, and sesame seeds. For calcium supplements, choose calcium cit-rate or calcium cit-rate-ma-late, and take it in at least two divided doses with meals for the best absorption.
You can get 1/4 to 1/3 of your RDA of calcium in a single serving of some milk and yogurts. According to the United States Department of Agriculture (USDA), other calcium-rich foods also include:
Types of foods
Sardines (in oil)
Approximate serving size
|Amount of calcium (per serving)
|Salmon (pink, canned, with bones)||3 oz.||183 mg|
|Fortified tofu (regular, not firm)||1/3 cup||434 mg|
Collard greens (cooked)
|Fortified orange juice||1 cup||364 mg|