How to Recognize the Signs of Calcium Deficiency

Calcium is more than just a mineral in your milk it's an essential building block for your bones, teeth, and overall health. While most people think of dairy as the primary source of calcium, not getting enough of this nutrient can have surprising and serious consequences. Here's how to recognize a calcium deficiency and what to do about it.

Why Calcium Matters

Calcium is the most abundant mineral in the human body, with 99% of it stored in bones and teeth, according to the National Institutes of Health (NIH). The remaining 1% plays a crucial role in muscle function, nerve signaling, blood vessel health, and hormone secretion. Your body tightly regulates calcium levels using three hormones parathyroid hormone (PTH), calcitonin, and calcitriol to keep things balanced.

What Causes Calcium Deficiency?

Calcium deficiency, also known as hypocalcemia, is often linked to underlying medical conditions rather than simply not eating enough calcium-rich foods. Common causes include:

• Vitamin D deficiency, which impairs calcium absorption.

• Hypoparathyroidism, a condition where the parathyroid glands produce too little PTH.

• Kidney failure, which affects calcium and vitamin D processing.

• Thyroid removal surgery, which can disrupt calcium balance.

Warning Signs of Calcium Deficiency

The symptoms of hypocalcemia can range from mild to severe:

Mild Symptoms:

• Muscle cramps

• Dry, scaly skin

• Brittle nails and hair changes

Severe Symptoms:

• Muscle aches and spasms, including in the throat

• Tingling in fingers, feet, lips, or tongue

• Seizures

• Irregular heartbeats (arrhythmia)

If left untreated, chronic calcium deficiency can lead to neurological and psychological issues such as memory problems, depression, and confusion. It can also cause subcapsular cataracts, leading to vision loss.

Calcium Deficiency in Kids and Teens

For children and adolescents, inadequate calcium intake can hinder bone development, potentially leading to lifelong impacts such as weakened bones and increased risk of osteoporosis. According to the American Academy of Pediatrics (AAP), childhood and adolescence are critical periods for building a "calcium bank" that the body will draw on for decades.

Who Is at Risk for Hypocalcemia?

Certain groups are more prone to developing calcium deficiency, including:

• Women, especially female athletes and postmenopausal women. Female athlete triad syndrome, characterized by menstrual problems, weak bones, and low energy, is a significant risk factor.

• People with lactose intolerance or dairy allergies, as avoiding dairy can reduce calcium intake.

• Adolescents, particularly those with eating disorders or inadequate diets.

• Older adults, due to potential medication interactions and a natural decline in calcium absorption.

How Much Calcium Do You Need?

For most adults aged 19 to 50, the recommended daily intake is 1,000 milligrams of calcium, according to the NIH. However, this requirement can vary based on age, sex, and specific health needs.

Calcium-Rich Foods Beyond Dairy

While dairy products like milk, cheese, and yogurt are well-known sources of calcium, you can also get your daily dose from:

• Fortified foods, such as orange juice and cereals

• Fish, like sardines and salmon with bones

• Legumes, including cooked soybeans and white beans

• Leafy greens, such as kale and bok choy

Before reaching for a supplement, talk to your doctor. While supplements can help those who struggle to get enough calcium through food, taking them unnecessarily may lead to hypercalcemia. This condition can cause symptoms like constipation, nausea, vomiting, and confusion. Excessive calcium supplementation may also increase the risk of heart disease and prostate cancer, according to Harvard Medical School and the Mayo Clinic.

A healthcare provider can assess your calcium levels with a simple blood test and advise whether supplements are necessary. They can also ensure that a supplement won't interact with any medications you may be taking.

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