How do you know you are suffering from calcium deficiency? Important signs your body is telling you

Most of us know that calcium is often associated with strong bones, but it also offers many other benefits such as reducing blood clots and muscle cramps and promoting a healthy heart.

What are the benefits of calcium?

“Calcium is essential for the formation of new bone cells as well as for the maintenance of bone health, which becomes more important with age. Up to 99% of calcium is stored in our bones,” said Brittney Model, a registered dietitian and intuitive eating consultant in Manhattan, tells it well and well. “.

However, Model points out that talking about bone health also requires talking about “vitamin D”. According to the National Osteoporosis Foundation (ODS), “Vitamin D” helps the body absorb calcium and phosphorus, which helps build and maintain bone.

In addition to vitamin D, calcium also works with other nutrients to build bone density, including vitamin K, magnesium, and potassium.

What is the recommended amount of calcium?

According to the Academy of Nutrition and Dietetics, adults between the ages of 19 and 50 need at least 1000 mg of calcium per day.

Because our bones weaken over time, the recommended intake for women over 50 and men over 70 is at least 1200 mg of calcium per day.

However, it’s important to remember that when it comes to calcium, more doesn’t always mean better.

According to the National Office of Health for Dietary Supplements (ODS), the rate at which your body absorbs calcium drops dramatically when you consume more than you need.

Research shows that excess calcium can build up in body tissue, which can contribute to health problems like kidney stones, constipation, and heart problems, the Cleveland Clinic explains.

Adults between the ages of 19 and 50 should not exceed more than 2,500 milligrams per day, and the elderly should limit their intake to a maximum of 2,000 milligrams.

What are the signs of calcium deficiency?

“Calcium levels in the blood are tightly regulated. This means that our bones will release calcium into the blood if our diet does not provide enough calcium. This can happen without our knowledge, which is one of the ways that our body regulates itself, ”he added. said.

However, if you don’t get enough calcium, symptoms may start to appear over time.

Here are the most common signs of calcium deficiency:

Muscle cramps or weakness

abnormal heart rhythm

Numbness or tingling in the fingers

Memory loss or confusion

Weak or brittle nails

Easy to break bones

What are the plant sources of calcium?

Calcium can be obtained not only from milk, but you can also meet your needs by following a vegetarian diet.

“Plant foods, such as leafy greens, may contain less calcium overall, but they actually have more bioavailability than dairy products,” says the dietician.

“Calcium absorption from vegetables such as cabbage, kale, mustard greens, turnip greens and broccoli can be as high as 60%,” she says.

Are there any risks in taking calcium supplements?

“For those who are curious about increasing calcium through supplementation, they should see a doctor first for personalized recommendations, as recent research has indicated a number of risks involved,” says Model.