Calcium has been pigeonholed as a bone-building nutrient. To be fair, it is excellent at maintaining bone health—it simply isn’t the only thing it excels at.
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One of the most frequent dietary deficits that people might suffer from is calcium deficiency.
You raise your chances of getting illnesses like osteoporosis, osteopenia, and calcium deficiency (hypocalcemia) illness if you don’t get enough calcium from your diet.
Need for calcium
Calcium aids muscle relaxation, blood coagulation, nerve impulse transmission, and enzyme responses, which is why it’s critical to consume the necessary amount of it.
Our bodies take calcium from our bone banks if we don’t obtain enough calcium by drinking or eating, which can lead to weak bones that are vulnerable to breaking, including stress fractures.
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Required intake of calcium
The daily calcium requirement for most individuals is between 1,000 and 1,500 milligramms.
More calcium is needed by older persons to safeguard their bone health and prevent osteoporosis, a prevalent bone condition that can develop as you get older. Broken bones, decreased mobility, and pricey operations can all arise due to osteoporosis.
Also, the amount of calcium required is determined by one’s age and gender. Calcium intake should not exceed 2,500 mg per day for adults ageing from 19 to 50. For those 51 and older, the limit is 2,000 mg a day.
Early signs and symptoms of deficiency
Calcium deficiency in its early stages may not show any signs or symptoms. However, when the illness worsens, symptoms will emerge.
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Severe symptoms of hypocalcemia include:
- confusion or memory loss
- depression
- muscle spasms
- slower hair growth
- numbness and tingling in the hands, feet, and face
- weak and brittle nails
- hallucinations
- muscle cramps
- easy fracturing of the bones
Calcium is involved in the release of neurotransmitters as well as muscular contractions. As a result, calcium deficiency can cause seizures in otherwise healthy individuals.
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Treatment and prevention
Putting additional calcium in your diet is the safest and easiest strategy to treat or prevent a calcium deficiency.
The following foods are high in calcium:
- dairy products, such as milk, cheese, and yoghurt
- legumes
- figs
- broccoli
- tofu
- broccoli
- spinach
- nuts and seeds, including almonds and sesame seeds
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Consult your doctor before taking calcium supplements. Hypercalcemia, or consuming too much calcium, raises the risk of cardiovascular disease, kidney stones, and other major health concerns.
