How to Know If You’re Calcium Deficient

These factors may increase your risk of low blood calcium.

Calcium, a vital mineral abundantly present in the human body, plays a pivotal role in fortifying the skeletal system. Approximately 98% of the calcium within your body resides in your bones, safeguarding their strength and integrity. However, calcium is not only essential for bone health; it also contributes to the proper functioning of your teeth, heart, nerves, and muscles. A deficiency in calcium can have dire consequences, potentially leading to osteoporosis and an increased susceptibility to fractures in crucial areas like the hip, spine, and wrist. This article delves into the realm of calcium deficiency, its causes, symptoms, diagnosis, treatment, and preventive measures to help you maintain strong and healthy bones.

Understanding Calcium Deficiency:

Calcium is an indispensable nutrient that your body cannot produce on its own; it must be sourced from your diet or supplements. The recommended dietary allowance (RDA) for calcium varies based on age and gender, with the following guidelines:

• 1,000 milligrams for men and women between the ages of 19 and 50.
• 1,200 milligrams for women aged 51 to 70.
• 1,200 milligrams for individuals aged 70 and older.

The body’s bones act as reservoirs, absorbing calcium from the bloodstream when it’s readily available. This dynamic equilibrium helps maintain adequate calcium levels in the bloodstream, thus safeguarding against calcium deficiency. Healthy individuals typically exhibit blood calcium levels ranging between 8.8 and 10.4 milligrams per deciliter.

Allison Herries, a registered dietitian and Health review board member, explains, “In general, a deficiency is very low dietary intake of a vitamin or mineral that can result in a deficiency disease.” In the context of calcium, a deficiency can lead to osteoporosis and other calcium-related disorders. Severe calcium deficiency, known as hypocalcemia, is characterized by a blood calcium level below 8.5 milligrams per deciliter.

Distinguishing Between Calcium Deficiency and Inadequacy:

It’s important to differentiate between calcium deficiency and calcium inadequacy. While these terms are sometimes used interchangeably, they convey distinct meanings. Herries clarifies, “Sometimes the terms inadequacy and deficiency get used interchangeably, which can be confusing. However, they are not the same thing. Basically, inadequacies occur when nutrient intake is above the level associated with deficiency but below dietary recommendations.” Inadequacies, more common than deficiencies, may or may not progress to the point of being considered a deficiency.

In the United States, dietary surveys indicate that men typically consume around 1,083 milligrams of calcium daily from food and beverages, while women obtain approximately 842 milligrams daily from their diets. When dietary supplements are factored in, these figures rise to approximately 1,156 milligrams for men and 1,009 milligrams for women.

Root Causes of Calcium Deficiency:

Prolonged periods of low blood calcium levels imply reduced availability of calcium for your bones. The body employs a mechanism where it may reabsorb calcium from bones or teeth to maintain a stable blood calcium level. This process, according to Herries, may heighten the risk of future osteoporosis.

Hypocalcemia, a severe form of calcium deficiency, can result from insufficient intake of vitamin D or magnesium. Other potential triggers for hypocalcemia encompass inadequate production of parathyroid hormone, critical illnesses, and certain medications such as bisphosphonates (drugs that inhibit bone loss), chemotherapy agents, and proton pump inhibitors used for acid reflux management.

Factors Elevating the Risk of Calcium Deficiency:

Several factors may render individuals more susceptible to calcium deficiency:

1. Menopause: Post-menopause, women experience an annual decline in bone mineral density of approximately 1%. To counteract this decline and fortify bones, a daily calcium intake of 1,200 milligrams is recommended.

2. Dairy Product Avoidance: Dairy products are rich sources of calcium and are fortified with vitamin D. Those who abstain from dairy due to lactose intolerance, allergies, veganism, or other reasons may struggle to meet their calcium requirements.

3. Hypoparathyroidism: This rare disorder entails inadequate production of parathyroid hormone, resulting in diminished circulating calcium levels.

4. Low Magnesium Levels: Magnesium is crucial in regulating calcium levels. A magnesium deficiency can lead to low blood calcium.

5. Inadequate Vitamin D: Vitamin D facilitates calcium absorption. Its availability through food, supplements, and sunlight, which triggers vitamin D synthesis in the skin, is vital. The recommended daily allowance (RDA) for vitamin D is 600 international units (IU) for individuals aged 70 or younger and 800 IU for those over 70. Recent research questions the efficacy of vitamin D supplements in fracture prevention, particularly among older adults.

Herries notes, “Overall, the results from this large clinical study cast doubt upon the use of daily vitamin D supplements to reduce fractures in healthy U.S. adults.” However, these findings may not apply to individuals with vitamin D deficiency or osteoporosis.

Recognizing Calcium Deficiency Symptoms:

Notably, calcium deficiency may not always present with obvious symptoms. Osteoporosis, for instance, can stealthily progress without overt signs until a bone fracture occurs. The most severe form of calcium deficiency, hypocalcemia, may even be asymptomatic. However, when symptoms manifest, they may include:

• Burning or prickling sensation in the hands and feet
• Muscle cramps
• Excessive nervousness
• Headaches
• Muscle spasms in the extremities or face
• Numbness or tingling around the mouth, fingers, and toes
• Dry, coarse skin
• Patchy hair loss, including thinning eyebrows
• Fatigue
• General weakness
• Irregular heart rhythm

Severely low blood calcium levels can lead to various complications, including kidney damage, depression, bipolar disorder, brain calcification, cataracts, congestive heart failure, seizures, and even coma.

Diagnosing Calcium Deficiency:

A blood test measuring the calcium concentration in your bloodstream can diagnose calcium deficiency. Two types of tests are commonly employed:

1. Total Blood Test: This assesses both bound and free calcium levels in the blood. Bound calcium is attached to proteins, whereas free calcium, also known as ionized calcium, is not bound to proteins. Typically, bound and free calcium exist in equal proportions.

2. Ionized Calcium Test: This test exclusively measures free calcium, the form not bound to proteins. In cases where the results of a total blood test are inconclusive, an ionized calcium test may be conducted.

These blood tests are relatively brief and provide essential insights into calcium levels. To investigate hypoparathyroidism, additional tests measuring phosphorus, magnesium, and parathyroid hormone, along with a urine test, may be requested.

Treating Calcium Deficiency:

Treatment strategies for calcium deficiency are contingent upon its severity and underlying causes. Individuals with mild symptoms may be advised to take calcium/vitamin D supplements, while those with severe hypocalcemia may require intravenous infusions.

In cases where hypoparathyroidism is responsible for low blood calcium, long-term calcium/vitamin D supplementation may be necessary. Additionally, healthcare providers may prescribe parathyroid hormone injections and other medications to rectify calcium imbalances.

It’s important to exercise caution when considering dietary supplements, as they are minimally regulated by the FDA and may not be suitable for everyone. The effects of supplements can vary depending on factors such as type, dosage, frequency, and potential interactions with existing medications. Prior consultation with a healthcare provider or pharmacist is advisable before commencing any supplement regimen.

Preventing Calcium Deficiency:

Reducing the risk of calcium deficiency and bone loss can be achieved through a diet rich in calcium-containing foods. Dairy products like milk, cheese, and yogurt are exceptional sources of calcium and are often fortified with vitamin D. Low-fat and nonfat dairy items can provide roughly 300 milligrams of calcium per one-cup serving.

Alternative calcium sources include tofu, fortified cereals, calcium and vitamin D-fortified orange juice, soy milk, almond milk, and other calcium-fortified beverages. It’s worth noting that calcium may settle at the bottom of fortified beverages, so shaking the container before pouring is advisable.

When selecting foods, scrutinize labels for those with 20% to 30% of the daily value (DV) of calcium, indicating a calcium content of 200 to 300 milligrams per serving. Aim for at least three servings of calcium-rich foods each day to ensure adequate intake.

In circumstances where dietary sources fall short, calcium/vitamin D supplements may be considered. To optimize calcium absorption, supplements are best taken alongside meals or snacks.

In conclusion, calcium is a fundamental mineral essential for maintaining bone health and overall well-being. A deficiency in calcium can have serious repercussions, including the onset of osteoporosis and an increased susceptibility to fractures. Understanding the causes, symptoms, diagnosis, treatment options, and preventive measures related to calcium deficiency is crucial for safeguarding your bone health and overall vitality. Embracing a calcium-rich diet and consulting with healthcare professionals for personalized guidance are pivotal steps toward ensuring strong and healthy bones throughout life.