Calcium plays a very important role in our organism. This vitamin is crucial for the health of our bones as well as teeth. You’ve probably heard that you should drink milk a lot especially when you were children. Nutritionists and doctors also claim it’s extremely important for adults, women especially.
But do we know, how much calcium a day do we need? It is recommended that men and women between the ages of 19 and 50 should intake about 1,000 mg of calcium a day. Women that are older than 51 should take more than 1,200 mg of calcium every day while men should take 1,200 mg every day.
Calcium deficiency is a common appearance and can affect your health seriously.
That happens if you consume a diet that is low in foods and drinks in calcium. Then, our body releases the PTH hormone which breaks the bone tissue so that we can somehow be provided with the amount of calcium we need. We’re then at great risk of acquiring osteoporosis as well as many other health problems.
Make sure you check with your doctor which calcium supplements to use in case you’re calcium deficient.
These are some of the symptoms that can appear if you have a calcium deficiency:
When the levels of calcium in our organism are very low, it can cause spasms in the nerve endings. That’s why night cramps appear often in the quads, hamstrings and calves.
Tingling or numbness
When our nerve endings are spastic, they can cause tingling or numbness in our feet and hands.
In case you’ve noticed more cavities in your mouth, then you may have calcium deficiency. Even the teeth can show when we lack calcium.
Our nails are also a place where calcium is stored. You may notice that your diet is low in calcium in case your nails have started peeling, so you should start consuming more fortified foods, dairy as well as green vegetables. As soon as they start strengthening, you’ll notice a great change.
Calcium is known to be able to strengthen the production of melatonin. This the sleep hormone that helps us sleep deeply. In case we have some problems with our sleep, we might be deficient in calcium.
Calcium deficiency is something that will cause weak bones, as well as signs like neck and back pain.
Memory loss as well as hallucinations can also appear as some of the most important signs of calcium deficiency.
We need calcium to have a proper neurotransmitter function as well as for muscle contractions. Even when healthy people are deficient in calcium, they may experience seizures.
Tips to Overcome Lack of Calcium:
Foods which are high in calcium like fortified cereals, skim or non-fat milk, dark leafy greens, citrus fruits, blackstrap molasses soy products and dairy products should be consumed more often.
Taking a calcium supplement is also a good option, but you should consult your doctor about that.
Another thing you should do is to include more foods rich in vitamin D because it will help you control the levels of calcium in your blood. Make sure you spend at least 15 minutes in the morning sunlight to obtain more vitamin D.
Intake more magnesium every day. Foods which contain sources of magnesium are: whole grains, green beans, turnips, sesame seeds, pumpkin seeds and summer squash.
Some things that can disrupt your absorption of calcium are soda, caffeine as well as the excessive intake of sodium. Take them moderately or try to avoid them.
Only 1 glass of milk won’t help you if you think that you’re deficient in calcium. In case you’ve noticed some of the symptoms, visit your doctor to perform some tests.
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