Calcium is an essential mineral that is necessary for many bodily functions, including building and maintaining strong bones and teeth, regulating muscle contractions, and transmitting nerve signals. A calcium deficiency can lead to a variety of health problems, including osteoporosis, rickets, and muscle cramps.
Adults need 1,000 milligrams (mg) of calcium per day. But most people don’t get enough calcium from their food. This is especially true for people who can’t eat dairy products or are vegan or vegetarian. This blog post will discuss the symptoms of calcium deficiency, how to get rid of it, and how much calcium you should take each day.
Get Rid of Calcium Deficiency Naturally
If you are concerned that you may have a calcium deficiency, there are a few things you can do. First, talk to your doctor. They can order a blood test to check your calcium levels. If you are diagnosed with a calcium deficiency, your doctor will recommend a treatment plan. This may include taking calcium supplements, eating a more calcium-rich diet, or making other lifestyle changes.
Symptoms of Calcium Deficiency:
The symptoms of a calcium deficiency can vary depending on the severity of the deficiency. Some common symptoms include:
- Muscle cramps
- Fatigue
- Weakness
- Numbness and tingling in the hands and feet
- Dry skin
- Brittle nails
- Thinning hair
- Difficulty sleeping
- Mood swings
- Bone pain
- Fractures
In severe cases, a calcium deficiency can lead to more serious health problems, such as osteoporosis, rickets, and heart disease.
How to Get Rid of Calcium Deficiency:
The best way to get rid of a calcium deficiency is to add more calcium to your diet. Good sources of calcium include:
- Dairy products milk, cheese, and yogurt
- Green leafy vegetables, like broccoli, kale, and spinach, and foods with extra calcium, like orange juice, cereal, and bread.
- Tofu
- Tempeh
- Almonds
Vitamin D helps your body take in calcium. Make sure to get some sun or think about taking vitamin D pills, especially if you don’t get much sunlight.
Caffeine and Soda: Too much caffeine (like in coffee) and fizzy drinks can stop your body from using calcium. So, it’s good to enjoy these drinks in moderation.
Exercise: Doing exercises that put weight on your bones, like walking or lifting weights, can make your bones stronger and help your body soak up more calcium.
Calcium Supplements:
If you are unable to get enough calcium from your diet alone, you may need to take a calcium supplement. Calcium supplements are available in a variety of forms, including tablets, capsules, and chewables. It is important to talk to your doctor before taking a calcium supplement, especially if you have any underlying health conditions.
How Much Calcium Should You Take?
Adults need 1,000 milligrams (mg) of calcium per day. But some people, like pregnant women, breastfeeding women, and adults over 50, may need more.
If you are taking a calcium supplement, it is important to not exceed the upper limit of 2,500 mg per day for adults aged 19 to 50 or 2,000 mg per day for adults aged 51 and older.
Side Effects of Excess Calcium
Taking too much calcium can lead to side effects such as constipation, kidney stones, and hypercalcemia (high blood calcium levels).
Conclusion:
Calcium is an essential mineral that is necessary for many bodily functions. If you are not getting enough calcium then it can cause many health problems. If you are concerned that you may have a calcium deficiency, talk to your doctor. They can check your calcium levels and recommend a treatment plan.
