Sos-signals: how to understand that the body is not enough calcium

With the modern rhythm of life, it is not always possible to eat a proper and nutritious diet. Therefore, many people are deficient in important vitamins and minerals, including calcium. How to realize that the body lacks this element and what is the danger of such a deficiency? Tells nutriciologist Anna Glumova.

What role does calcium play in the body?

First of all, calcium is a building material for bone and tooth tissue. It contains from 1 to 1.8 kg of calcium (depending on age and sex), and this is 99% of the total element contained in the body.

Children need calcium for the proper formation of the skeleton, normal growth and development of teeth. Adults – to maintain the density and strength of bone tissue, which is constantly exposed to microtraumas and needs to be restored.

The remaining 1% of calcium is found in cells and intercellular fluid. Here it:

• performs a metabolic function: nutrient supply and cellular detox;
• transmits information between cells;
• it’s responsible for muscle contractions, including heart rhythm;
• has anti-inflammatory and anti-allergic effects.

Can I get calcium from foods alone?

If there are enough food sources of calcium in the diet, gastrointestinal tract, no vitamin D deficiency and abuse of coffee and alcohol, you do not need to take additional calcium.

The most calcium is contained in hard aged cheese. Also rich in calcium:

Dairy products without added sugar: natural cottage cheese, yogurt, kefir with a short shelf life in glass or paper packaging, as well as products from goat’s and sheep’s milk.
Egg yolk.
Seeds: sesame, poppy, flax, hemp, amaranth, chia, mustard.
Nuts: almonds, Brazil nuts, walnuts, hazelnuts, pistachios. They should be soaked and rinsed: so we neutralize phytic acid, which prevents the absorption of calcium and other vitamins and minerals.
Fish and seafood: sardines, crabs, shrimp, clams.
Vegetables: all types of cabbage, onions, olives, greens, except sorrel and spinach.
Legumes: soybeans (including edamame beans), beans, etc.

How to realize that the body lacks calcium?

Today, 40-60% of the population has a calcium deficiency, notes nutriciologist. It is often caused by carbohydrate type of diet (porridge, flour and sweets instead of meat, fish, cottage cheese), the abundance of trans fats (margarine, mainly in industrial confectionery and flour products), taking hormonal contraceptives, as well as chlorination of water.

In this case, it is pointless to take a test for calcium content in the blood: in case of deficiency it is washed out of bone tissue to maintain its normal level in the blood. To diagnose hypocalcemia, the level of parathyroid hormone in the blood is checked.

The first symptoms of a deficiency of this element are:

• fatigue;
• general weakness;
• drowsiness, even with adequate sleep time;
• rapid fatigue;
• decreased immunity;
• tendency to bleed, such as nosebleeds or bleeding gums;
• bruising for no reason.

If not addressed at this stage, hair breakage, deterioration of nails, brittle tooth enamel and tooth decay may occur.

What is the risk of calcium deficiency?

As calcium is washed out of bone tissue into the blood, there is a growing tendency to fractures, dislocations, subluxations. Younger people have periodic joint pain characteristic of osteoporosis, while older people experience fractures of vertebral bodies or femoral neck.

If calcium deficiency is already diagnosed, it is better to take a course of supplements. The best form in terms of absorption is calcium citrate. It is taken in a dosage of 800-1200 mg per day (pregnant women and the elderly 1500 mg) on an empty stomach. Calcium is better absorbed when reacting with acid, for example, simultaneous intake with vitamin C or lemon juice). Vitamin D, adequate animal protein intake, and a healthy gastrointestinal tract are also necessary.

Consult your doctor before taking supplements.