Calcium is vital mineral for strong bones and teeth. As children, we were taught to drink more milk because it plays a crucial role in the bone health. Doctors, also point out the importance of calcium for all adults, especially women.
How much would be enough? The Food and Nutrition Board and the National Institutes of Health recommend 1,000 mg of calcium for both women and men aged 19-50. Women over the age of 51 and men over 71, should take 1,200 mg of calcium every day.
However, when people do not meet the recommendations for calcium intake they experience a calcium deficiency. This condition can seriously affect your overall health.
According to Medical News, a diet low in calcium can cause the body release PTH hormone which breaks bone tissue to provide the needed amount of calcium in the blood. So, if you experience calcium deficiency for an extended period, you are at high risk of developing osteoporosis.
If you are calcium deficient, consult your doctor for some calcium supplements.
A calcium deficiency can result in symptoms such as:
1. Leg cramps
According to the Women’s Health Magazine, a decreased level of calcium can cause nerve endings to spasm. This is why a calcium deficient person experiences night cramps in the hamstrings, calves, and quads.
2. Tingling or numbness
Save Our Bones points out that the spastic nerve endings causes numbness or tingling in the hands and feet.
If you have got more cavity than usual, your body may signal a calcium deficiency. Women’s Health Magazine claims that when there is no calcium in the body, it looks for it everywhere, including the teeth.
4. Peeling Nails
As bones and teeth, nails store some calcium. If your nails are peeling, your diet may not be rich in calcium, points out Women’s Health Magazine. So, consume more green vegetables, dairy and fortified foods. Then, you will notice a significant difference in the strength of your nails.
5. Difficulty sleeping
According to Save Our Bones, calcium stimulates the production of melatonin, the sleep hormone which enables the body to enter in a deep sleep. So, if you have some difficulty sleeping, you probably experience calcium deficiency.
6. Humped posture
The Global Healing Center states that calcium deficiency makes the bones weaker, so the body responds by stooping. You can also feel some back and neck pain.
7. Memory Loss
Healthline claims that neurological symptoms such as hallucinations and memory loss are important symptoms of calcium deficiency.
According to Healthline, calcium is essential for muscle contractions and proper neurotransmitter function. So, calcium deficiency can lead to seizures even in healthy people.
Tips to Overcome Lack of Calcium:
- Consume more calcium-high foods like non-fat or skim milk, dark leafy greens, dairy products, citrus fruits, fortified cereals, soy products, and blackstrap molasses.
- Consider taking calcium supplement, but first, consult a doctor
- Add more vitamin D-rich foods in your diet as this vitamin helps control calcium levels in the blood. Furthermore, you can spend 15 minutes of your time to enjoy the morning sunlight, thus obtain more vitamin D.
- Add foods high in magnesium to your daily menu. This mineral helps in cases of calcium retention. Such foods are turnips, summer squash, whole grains, green beans, sesame seeds, and pumpkin seeds.
- Caffeine, soda, and excess intake of sodium can disrupt the absorption of calcium. Therefore, take them in moderation, or even better, avoid them completely if you can.
If you think you are calcium deficient, a single glass of milk won’t be enough. So, make sure you consult your doctor about your symptoms.