What is calcium deficiency and how much calcium do you need every day?
A calcium deficiency is when your body is not sufficiently supplied with the vital mineral calcium. Calcium is essential for numerous bodily functions, especially for building and maintaining strong bones and teeth. It also plays an important role in muscle function, blood clotting and the transmission of stimuli in the nervous system.
The recommended daily dose of calcium for adults is 1000 milligrams. Children, adolescents in the growth phase and women aged 50 and over have an increased requirement of 1200 milligrams per day. Pregnant women, breastfeeding mothers and older people over the age of 65 even need up to 1500 milligrams of calcium per day to prevent a deficiency.
Calcium deficiency symptoms
The symptoms of a calcium deficiency can be varied and often only appear at an advanced stage. Common signs are
- Muscle cramps and twitching
- Numbness and tingling in the hands, feet and face
- Fatigue and weakness
- Bone pain and increased risk of fractures
- Irregular heart rhythm
- Dental problems such as tooth decay and tooth loss
- Growth retardation in children
- Depressive moods
Calcium deficiency symptoms in women
Women are particularly susceptible to calcium deficiency due to hormonal changes in certain phases of life. Calcium requirements are increased during pregnancy and breastfeeding. During the menopause, oestrogen production decreases, which can lead to increased bone loss. Typical symptoms in women are:
- Irregular menstrual cycles
- Premenstrual syndrome (PMS)
- Mood swings and irritability
- Hair loss and brittle nails
Calcium deficiency symptoms eyes
Calcium deficiency can also manifest itself through symptoms in the eyes. Possible signs are:
- Dry, irritated eyes
- Grey cataract formation
- Disturbed vision and blurred vision
If you repeatedly suffer from dry, irritated eyes or notice a deterioration in your vision, you should consult an ophthalmologist.
Calcium deficiency neurological symptoms
Calcium plays an important role in the transmission of signals between nerve cells. A deficiency can therefore lead to neurological symptoms such as
- Confusion and memory problems
- Concentration difficulties
- Nervousness and anxiety
- Shaking and involuntary muscle movements
- Seizures in severe cases
Calcium deficiency self-test
If you suspect that you are suffering from a calcium deficiency, a simple self-test can provide some initial clues. Answer the following questions:
- Do you often suffer from muscle cramps, especially in your calves?
- Do you often feel tingling or numbness in your hands, feet or face?
- Do you feel tired and exhausted all the time, even after getting enough sleep?
- Do you have repeated problems with brittle nails or hair loss?
- Do you suffer from bone pain or have you had more bone fractures recently?
If you have answered "yes" to several of these questions, you may have a calcium deficiency. However, a self-test is in no way a substitute for a medical diagnosis. If symptoms persist or are severe, you should definitely consult a doctor.
Calcium deficiency causes
The most common cause of a calcium deficiency is insufficient dietary intake. People are particularly at risk:
- Vegans and people with lactose intolerance
- People with an unbalanced or unbalanced diet
- Pregnant and breastfeeding women
- Seniors
- People with chronic gastrointestinal diseases such as coeliac disease or lactose intolerance
- .diseases such as coeliac disease or Crohn's disease
- People with kidney disease or after a kidney transplant
- Patients with hyperthyroidism
Calcium deficiency can also be favoured by certain medications, by influencing the absorption or excretion of calcium. These include corticosteroids, diuretics, anticonvulsants or proton pump inhibitors.
A vitamin D deficiency can also lead to a calcium deficiency, as vitamin D is essential for the absorption and utilisation of calcium in the body. Hormonal disorders such as a lack of parathyroid hormone or oestrogen can also increase the risk of calcium deficiency.
Calcium in food
There are many good sources of calcium, both plant and animal-based. Here is an overview of the 10 most calcium-rich foods (plant or animal) with their average calcium content per 100 g:
Vegan sources of calcium
Vegan sources of calcium: Calcium content per 100 g
1. Sesame: 989 mg
2. Tofu: 683 mg
3. Chia seeds: 631 mg
4. Tahini: 426 mg
5. Almond butter: 347 mg
6. almonds: 269 mg
7. linseed: 255 mg
8. cabbage: 254 mg
9. goji berries (dried): 190 mg
10. seaweed: 168 mg
Animal sources of calcium
Animal sources of calcium: Calcium content per 100 g
1. Parmesan: 1253 mg
2. Pecorino: 1064 mg
3. Swiss cheese: 961 mg
4. Mozzarella: 961 mg
5. Hard goat's cheese: 895 mg
6. cream cheese: 562 mg
7. feta: 493 mg
8. camembert: 388 mg
9. sardines (in oil): 382 mg
10. condensed milk: 290 mg
Calcium absorption can be impaired by a high oxalic acid and phytic acid content in the diet, as these substances bind calcium and inhibit its absorption. Oxalic acid is mainly found in spinach, rhubarb and chard, while phytic acid is found in wholegrain products, pulses and nuts.
Vitamin D is also very important for calcium absorption. Therefore, make sure you get enough vitamin D from sunlight, oily fish or fortified foods.
Preventing calcium deficiency by drinking nutrition
Another way to prevent calcium deficiency is to take special drinking meals. These astronaut food, such as that offered by the Saturo brand, contains a balanced composition of all important nutrients, including calcium. Especially for people with an increased calcium requirement or nutrient absorption disorders, the consumption of such drinkable meals can be a valuable addition to the normal diet. They help to effectively prevent calcium deficiency by reliably supplying the body with this essential mineral
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Frequently asked questions
How do you notice if you have too little calcium?
Possible signs of a calcium deficiency include muscle cramps, numbness in the hands and feet, brittle nails and tiredness. A severe deficiency can also lead to cardiac arrhythmia, osteoporosis and an increased risk of bone fractures. If you notice these symptoms, it is best to talk to your doctor about them.
What helps quickly with calcium deficiency?
To counteract a calcium deficiency quickly, you should change your diet and increase your intake of calcium-rich foods such as dairy products, green vegetables and nuts. Your doctor can also recommend suitable calcium supplements, which often have a quick effect when combined with vitamin D.
What steals calcium from the body?
Certain foods and drinks such as coffee, alcohol, salt and sugar can increase calcium excretion via the kidneys and thus remove calcium from the body. Some medications such as cortisone or loop diuretics can also favour a calcium deficiency. Talk to your doctor if you are unsure whether your lifestyle or medication could be affecting your calcium supply.
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Sources
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