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:
- Do you often suffer from muscle cramps, especially in the calves?
- Do you often have a tingling or feeling of numbness in your hands, feet or your face?
- Do you feel constantly tired and exhausted, even after enough sleep?
- Do you have repeated problems with fragile nails or hair loss?
- 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:
- 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.
- 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.
- 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.
- Hormonal disorders: Overactive thyroid, accommodation thyroid thyroid or a lack of vitamin D can bring the calcium balance out of balance.
- 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)
- Sesame: 989 mg
- Tofu: 683 mg
- Chia seeds: 631 mg
- Tafini: 426 mg
- Almond butter: 347 mg
- Almonds: 269 mg
- Flax seeds: 255 mg
- Kohl: 254 mg
- Goji berries (dried): 190 mg
- Sea bar: 168 mg
Animal calcium sources (per 100 g)
- Parmesan: 1253 mg
- Pecorino: 1064 mg
- Swiss cheese: 961 mg
- Mozzarella: 961 mg
- Hart (cheese cheese: 895 mg
- Cream cheese: 562 mg
- Feta: 493 mg
- Camembert: 388 mg
- Sardines (raw): 382 mg
- 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.
