Calcium, an abundant mineral in your body, has a big job: To strengthen your skeleton. About 98% of the calcium in your body is stored in your bones. You also need calcium for your teeth, heart, nerves, and muscles to function properly
A deficiency in calcium can lead to bone-weakening osteoporosis and possible fractures in your hip, spine, and wrist. A diet low in calcium is one of several factors that can increase your risk of bone loss.
What Is Calcium Deficiency?
Your body can’t make its own calcium. It has to come from your diet and/or a supplement. The recommended dietary allowance (RDA) for calcium is:
*1,000 milligrams for men and women ages 19 to 50
*1,200 milligrams for women ages 51 to 70
*1,200 daily milligrams for people 70 and older
Symptoms of calcium deficiency
Symptoms of mild hypocalcemia can include:
*Muscle cramps, especially in your back and legs.
*Dry, scaly skin.
*Brittle nails.
*More coarse hair than what’s normal for you.
If left untreated, over time hypocalcemia can cause neurologic (affecting the nervous system) or psychologic (affecting the mind) symptoms, including:
*Confusion.
*Memory problems.
*Irritability or restlessness.
*Depression.
*Hallucinations.
Severe hypocalcemia (very low levels of calcium in your blood) can cause the following symptoms:
*Tingling in your lips, tongue, fingers and/or feet.
*Muscle aches.
*Muscle spasms in your throat that make it difficult to breathe (laryngospasm).
*Stiffening and spasms of your muscles (tetany).
*Seizures.
*Abnormal heart rhythms (arrhythmia).
*Congestive heart failure.
Causes of calcium deficiency
There are a number of reasons as to why blood calcium levels decline. For example, a lack of vitamin D, which is required for the absorption of calcium, can arise when people stay indoors for extended periods of time.
It’s important to ensure proper calcium intake at all ages.
calcium requirements for adults are:
Group
Daily recommended dietary allowance (RDA)
Women, 71 years and up
Women, 51-70 years
Women, 31-50 years
Women, 19-30 years
Men, 71 years and up
Men, 51-70 years
Men, 31-50 years
Men, 19-30 years
1,200 mg
1,200 mg
1,000 mg
1,000 mg
1,200 mg
1,000 mg
1,000 mg
1,000 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.
Treating a calcium deficiency
The first way to avoid calcium deficiency is to ensure that one’s diet contains an adequate quantity of the mineral. Foods rich in calcium include dairy products such as milk, yogurt, and cheese. Vegetables such as spinach, broccoli, avocado, okra, collards, and kale are also rich in calcium.
If an individual’s diet does not provide an adequate amount of calcium, it may be a good idea to incorporate calcium supplements into the diet. These supplements are available in various combinations over the counter or may be prescribed by the doctor.
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