Common Signs of Calcium Deficiency and How to Address Them

Do you know the most prevalent mineral in the body, which allows us to chew, stand, think, and even keep our hearts beating? From the title, you’ve probably guessed – it’s calcium! We literally would not be able to live without calcium, and the kicker is that our body doesn’t even produce it. The 99% of calcium stored in our teeth and bones and 1% in our other cells is what we get from our food. This means that the wrong diet and lifestyle can make us easily succumb to a calcium deficiency. But, for those with calcium deficiencies, a few proactive lifestyle changes can set them on the track to peak health. Let’s get right into it, shall we?

Calcium: One Mineral, Many Functions

Calcium gets absorbed in our bodies mainly through the small intestine (90%) and a little bit through the colon (3-6%). When we eat calcium-rich foods, our body breaks it down and with a little help from vitamin D, it passes through the walls of the intestines into the bloodstream. From there, it goes to your bones, teeth, muscles, and wherever else it is needed!

Calcium is one of the MVPs in our bodies, performing many functions fundamental to our well-being. You have probably been told to drink milk for strong bones as a child. The reason boils down to the calcium present in dairy. This mineral gives our teeth and bones their strength and structure. Apart from bones, it also keeps our muscles active. When calcium ions are released in muscles, they contract; when the ions are reabsorbed, they relax. Even the muscles regulating your heartbeat work this way. Both the heart and the brain need calcium. In the brain, calcium acts as a messenger, carrying signals between nerve cells, which help us do everything that makes us human.

Calcium Deficiencies: The Truth Is in The Stats

Calcium deficiencies are more common than you might think. A 2021 study revealed that 80-90% of the Indian population does not get enough calcium daily. This is especially true among certain groups of people, based on age, gender, and lifestyle. For example, women, children, and elderly people have a higher risk of calcium deficiencies. And for a plant-based lifestyle, though there are an increasing number of vegan options available today, you might find that getting sufficient calcium from food can be challenging.

Calcium Deficiencies: The Red Flags

If you suspect you may have a calcium deficiency, these signs and symptoms will help you decide if you should supplement your diet or visit a doctor.

– Muscle Cramps and Spasms: When your calcium levels drop, you risk developing a condition where your body has low calcium levels, called hypocalcaemia. One of the main symptoms of this is muscle spasms. Without enough calcium, your muscle movement becomes erratic, and your nerves go on the fritz. This can cause painful cramping and spasming, especially in the legs.

– Bone Weakness: Another waving red flag of a calcium deficiency is weakness in the bones. While there may not be signs in the early stages, with time, low bone density can lead to osteopenia and osteoporosis. This is a fancy word for brittle bones, which happens when the body compensates for its lack of calcium by taking some from the bones. (Ouch!). Given long enough, this can progress into more serious conditions like arthritis.

– Fatigue: If you have some of the above symptoms along with extreme fatigue, you may need to check your calcium. Look out for signs like low energy, brain fog, dizziness, etc.

– Weak Teeth, Nails, and Hair: If you often have brittle teeth and sore gums, a visit to the dentist may not be enough. The same goes for one too many bad hair days and nails that break off easily.

Risk Factors and Causes: What’s Behind The Deficiency Dilemma?

If you are working towards reversing your calcium deficiency, the first step is understanding where it is coming from.

Dietary Deficiencies: We have covered this briefly but let’s take a closer look at the impacts of diet on calcium intake. As adults, sometimes, we indulge in unhealthy food habits. Ready-to-eat meals, high-salt, and high-sugar foods can dominate the diet while greens, dairy, nuts, and other calcium-rich foods get forgotten. As we mentioned before, plant-based or lactose-intolerant diets can also make it difficult to get the calcium your body needs. We reflect on the outside what we have within, and without a diet that accounts for sufficient calcium absorption, the results become apparent.

Vitamin D Deficiencies: Sometimes calcium isn’t even the culprit as a lot of it stems from vitamin D insufficiencies, which we need to absorb calcium from the food we eat. Vitamin D regulates calcium levels in the blood and helps send it into the bloodstream. The estimate for vitamin D deficiencies in India is between 70 and 90%. Staying indoors too much and not eating foods rich in vitamin D contribute to low calcium levels. All work and no play certainly does make Jack a dull boy.

Age and Gender: Life can feel like a game of cards, but with the right strategy, you can always play your hand well! If you’re a woman going through menopause, one of the changes you might notice is a drop in oestrogen, which can affect how your body absorbs calcium. As we age, our other hormones also change, making us more susceptible to losing bone density. Apart from older people, younger people need higher calcium intake to support development. As a parent, you might notice your kids gravitate towards foods that lack nutrients like calcium, but with a few tweaks, you can steer them toward calcium-packed options that will fuel their growing bones and bodies.

How To Address Calcium Deficiency: The Path To Positive Change

– Dietary Solutions: Turns out that our parents were also right when they said, “Eat your fruits and veggies”. If you are not getting enough calcium from your food, the obvious solution is to eat more foods that are calcium dense. These foods are your dairy products like milk, yoghurt, and cheese, your green leafy vegetables like spinach and kale, fruits, and nuts, your legumes like beans, fish, and especially for our vegan readers – foods fortified with calcium like fortified cereals, plant-based milks, juices, and more.

– Supplements: If dietary changes are not practical for your lifestyle, or if you need even more support to increase your calcium levels, supplements are the way to go. Of course, they must be used wisely and taken in the recommended dosage with expert advice. At three60, we recommend one tablet daily of the Daily Joint Care & Protect after a meal. Our wellness partners guide you towards holistic well-being, supplementing alongside other exercise and diet changes.

– Lifestyle Adjustments: Speaking of exercise and other lifestyle changes, remember that the journey to all-round health is multifaceted. Take the time to go outside and enjoy the sunlight on your skin. Doing so will help nourish you with the vitamin D you need. Another thing that will keep your bones strong and full of calcium is exercise. Resistance training and weightlifting can do wonders for your bone density and calcium absorption. It keeps the risk of conditions like osteoporosis and arthritis low – the way they should be!

Proactive Measures and Regular Check-Ups: Putting In The Work

With the points illustrated in this article, we hope that you are inspired to put in the work to care for your bone, muscle, and brain health for years to come. With a nutritious diet, plenty of time in the sun, exercise, and the right supplements if needed, you will look and feel your best. If you have already implemented all the other methods and still find symptoms that indicate a calcium deficiency, try the Daily Joint Care & Protect from three60. Made with clinically proven ingredients like calcium fructoborate and calcium citrate, in just 30%, joint pain comes down by 37.85%. With consistent effort and regular health check-ups, you can ensure that you are taking the right steps towards a harmonious life.

Conclusion

Spotting calcium deficiency early is a great way to keep yourself feeling your best for the long haul. With just a few easy changes—whether it’s tweaking your diet, getting outside for some vitamin D, or adding supplements—you can make a big impact on your overall health. Taking care of your calcium levels helps support strong bones, muscles, and energy, keeping you active and thriving. So, be proactive, stay on top of your calcium intake, and enjoy a healthier, more vibrant life!

(A marketing initiative by Open Avenues)

About The Author

Dr. Kriti Soni

Dr. Kriti Soni is a pharmaceutical scientist specialising in developing drug delivery systems and natural products