Contents
1 What is calcium deficiency and how much calcium do you need every day?
2 Calcium deficiency symptoms
Calcium deficiency symptoms in women Calcium deficiency fingernails Calcium deficiency neurological symptoms
3 Calcium deficiency self -test
4 Calcium deficiency causes
5 Calcium in food
Vegan calcium sources (per 100 g) Animal calcium sources (per 100 g) Drinking meals against calcium deficiency
Contents
1 What is calcium deficiency and how much calcium do you need every day?
2 Calcium deficiency symptoms
Calcium deficiency symptoms in women Calcium deficiency fingernails Calcium deficiency neurological symptoms
3 Calcium deficiency self -test
4 Calcium deficiency causes
5 Calcium in food
Vegan calcium sources (per 100 g) Animal calcium sources (per 100 g) Drinking meals against calcium deficiency

What is calcium deficiency and how much calcium do you need every day?

A calcium deficiency, also called hypocetal zemia in technical terms, is available if your body is not sufficiently supplied with the mineral calcium. Calcium is essential for the structure and preservation of bones and teeth. In addition, it plays an important role in muscle function, blood clotting, signal transmission between nerve cells and regulation of the heart rhythm.

The recommended daily intake of calcium varies depending on age and gender:

  • Infants (0-12 months): 200-260 mg/day
  • Children (1-3 years): 700 mg/day
  • Children (4-8 years): 1000 mg/day
  • Young people (9-18 years): 1200-1300 mg/day
  • Adults (19-50 years): 1000 mg/day
  • Adults (51-70 years): men 1000 mg/day, women 1200 mg/day
  • Adults (from 71 years): 1200 mg/day
  • Pregnant and breastfeeding women: 1000-1300 mg/day

If you take too little calcium over a long time, a defect can develop. Risk groups such as older people, pregnant women, vegans and people with certain diseases should pay attention to sufficient calcium intake.

Calcium deficiency symptoms

The symptoms of a calcium lack can be varied and often only occur in the advanced stage. Frequent signs are:

  • Muscle cramps and twitches
  • Deaf feeling and tingling in hands, feet and face
  • Fatigue and weakness
  • Bone pain and increased risk of fracture
  • Irregular heart rhythm
  • Dental problems such as caries and tooth loss
  • Growth delay in children
  • Depressive moods

Calcium deficiency symptoms in women

Due to hormonal changes in certain phases of life, women are particularly susceptible to calcium deficiency. The calcium requirement is increased during pregnancy and lactation. In the menopause, estrogen production drops, which can lead to increased bone loss. Typical symptoms in women are:

  • Irregular menstrual cycles
  • PREMENTRULE SIDDROM (PMS)
  • Mood fluctuations and irritability
  • Hair loss and fragile nails

Calcium deficiency fingernails

A calcium deficiency can also be shown on your fingernails. Possible signs are:

  • Brüchig, split and soft nails
  • Slow nail growth
  • Cross furrow and grooves on the nails
  • Flip off and splinter of the nails
  • White spots on the nails (Leukonychia)

Calcium deficiency neurological symptoms

Calcium plays an important role in signal transmission between nerve cells. A deficiency can therefore lead to neurological symptoms such as:

  • Confusion and memory problems
  • Difficulties of concentration
  • Nervousness and anxiety
  • Tremors and involuntary muscle movements
  • Cramp attacks in severe cases

Calcium deficiency self -test

If you suspect that you suffer from a calcium deficiency, a simple self -test can provide initial clues. Answer the following questions:

  1. Do you often suffer from muscle cramps, especially in the calves?
  2. Do you often have a tingling or feeling of numbness in your hands, feet or your face?
  3. Do you feel constantly tired and exhausted, even after enough sleep?
  4. Do you have repeated problems with fragile nails or hair loss?
  5. Do you suffer from bone pain or have you ever had bone breaks more recently?

If you have answered several of these questions with "yes", there could be a calcium deficiency. However, a self -test does not replace a medical diagnosis. With persistent or serious symptoms, you should definitely consult a doctor.

Calcium deficiency causes

There are various causes that can lead to a calcium deficiency:

  1. Inadequate supply of food: A one -sided or low -calcium diet is the most common cause of a deficiency. Vegans and people with lactose intolerance who do without calcium -rich dairy products are particularly at risk.
  2. Calcium absorption in the intestine: Certain diseases such as celiac disease, Crohn's disease or ulcerative colitis can affect calcium absorption in the intestine. The absorption can also interfere with long -term taking medication such as cortisone or proton pump inhibitors.
  3. Increased calcium requirement: In growth phases, pregnancy and breastfeeding, the calcium requirement is increased. If this is not covered, there may be a deficiency. Competitive athletes also have an increased need.
  4. Hormonal disorders: Overactive thyroid, accommodation thyroid thyroid or a lack of vitamin D can bring the calcium balance out of balance.
  5. Kidney dysfunction: The kidneys play an important role in regulating calcium levels. Diseases such as chronic renal failure can lead to a calcium deficiency.

Calcium in food

There are many good calcium sources, both plant -based and animal.

Vegan calcium sources (per 100 g)

  1. Sesame: 989 mg
  2. Tofu: 683 mg
  3. Chia seeds: 631 mg
  4. Tafini: 426 mg
  5. Almond butter: 347 mg
  6. Almonds: 269 mg
  7. Flax seeds: 255 mg
  8. Kohl: 254 mg
  9. Goji berries (dried): 190 mg
  10. Sea bar: 168 mg

Animal calcium sources (per 100 g)

  1. Parmesan: 1253 mg
  2. Pecorino: 1064 mg
  3. Swiss cheese: 961 mg
  4. Mozzarella: 961 mg
  5. Hart (cheese cheese: 895 mg
  6. Cream cheese: 562 mg
  7. Feta: 493 mg
  8. Camembert: 388 mg
  9. Sardines (raw): 382 mg
  10. Condensal milk: 290 mg

All in all, milk and dairy products as well as some vegetables and nuts contain a lot of calcium. With a balanced diet with a focus on these foods, the calcium requirement can usually be easily covered. Also pay attention to calcium -long products such as special juices or cereals.

Drinking meals against calcium deficiency

Special Drinking meals can also help prevent calcium deficiency. This Liquid food contains an optimal mix of all important nutrients, including calcium. Especially for people with increased needs or recording disorders, you can represent a sensible addition to daily nutrition. It is best to talk to your doctor or a nutritionist whether such products are suitable for you.

Vegane Calciumquellen

Vegane Calciumquellen Calciumgehalt pro 100 g
1. Sesam 989 mg
2. Tofu 683 mg
3. Chiasamen 631 mg
4. Tahini 426 mg
5. Mandelbutter 347 mg
6. Mandeln 269 mg
7. Leinsamen 255 mg
8. Kohl 254 mg
9. Goji-Beeren (getrocknet) 190 mg
10. Seetang 168 mg

Tierische Calciumquellen

Tierische Calciumquellen Calciumgehalt pro 100 g
1. Parmesan 1253 mg
2. Pecorino 1064 mg
3. Schweizer Käse 961 mg
4. Mozzarella 961 mg
5. Hartziegenkäse 895 mg
6. Frischkäse 562 mg
7. Feta 493 mg
8. Camembert 388 mg
9. Sardinen (in Öl) 382 mg
10. Kondensmilch 290 mg

Die Calciumaufnahme kann durch einen hohen Oxalsäure- und Phytinsäuregehalt in der Nahrung beeinträchtigt werden, da diese Stoffe Calcium binden und seine Aufnahme hemmen. Oxalsäure kommt vor allem in Spinat, Rhabarber und Mangold vor, Phytinsäure in Vollkornprodukten, Hülsenfrüchten und Nüssen.

Auch Vitamin D ist für die Calciumaufnahme von großer Bedeutung. Achte daher auf eine ausreichende Vitamin-D-Zufuhr durch Sonnenlicht, fettreiche Fische oder angereicherte Lebensmittel.

Vorbeugung von Calciummangel durch Trinknahrung

Eine weitere Möglichkeit, einem Calciummangel vorzubeugen, sind spezielle Trinkmahlzeiten. Diese Astronautennahrung, wie sie beispielsweise von der Marke Saturo angeboten wird, enthält eine ausgewogene Zusammensetzung aller wichtigen Nährstoffe, einschließlich Calcium. Gerade für Menschen mit einem erhöhten Calciumbedarf oder Störungen der Nährstoffaufnahme kann der Verzehr solcher Trinkmahlzeiten eine wertvolle Ergänzung zur normalen Ernährung darstellen. Sie tragen dazu bei, einem Calciummangel effektiv vorzubeugen, indem sie den Körper zuverlässig mit diesem essenziellen Mineralstoff versorgen.

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Frequently asked questions

How do you notice if you have too little calcium?

Possible signs of calcium deficiency are muscle cramps, numbness in the hands and feet, fragile nails and tiredness. In the event of severe deficiency, cardiac arrhythmias, osteoporosis and an increased risk of broken bone can also occur. If you notice such symptoms, it is best to talk to your doctor about it.

What helps quickly with calcium deficiency?

To quickly counter a calcium deficiency, you should change your diet and increasingly consume calcium -rich foods such as dairy products, green vegetables and nuts. Your doctor can also recommend suitable calcium supplements that often have a quick effect in combination with vitamin D.

What steals calcium for the body?

Certain foods and drinks such as coffee, alcohol, salt and sugar can increase calcium output over the kidneys and thus withdraw calcium to the body. Some medication such as cortisone or grinding diuretics can also promote calcium deficiency. Talk to your doctor if you are unsure whether your lifestyle or medication could affect your calcium care.

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Quellen

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