How can calcium deficiency be prevented

However, the diet is not usually responsible — a calcium deficiency primarily results from health problems or treatments, such as kidney failure, the removal of the stomach, or the use of certain medications, such as diuretics. These symptoms may come and go, but they do not tend to disappear with activity. More extreme sensations may indicate a more severe deficiency, which can also lead to :.

Low levels of calcium can cause extreme fatigue , which involves a lack of energy and an overall feeling of sluggishness. It can also lead to insomnia. Fatigue associated with a calcium deficiency can also involve lightheadedness, dizziness, and brain fog — characterized by a lack of focus, forgetfulness, and confusion.

The bones store calcium well, but they require high levels to stay strong. When overall levels of calcium are low, the body can divert some from the bones, making them brittle and prone to injury.

Over time, having too little calcium can cause osteopenia, a reduction of mineral density in the bones. This can lead to osteoporosis, which causes the bones to thin and become vulnerable to fractures , as well as pain and problems with posture.

It can take takes years for osteoporosis and other complications of a calcium deficiency to develop. Low calcium levels have been linked to severe premenstrual syndrome PMS. Participants in one study reported improved mood and reduced rates of fluid retention after taking milligrams mg of calcium daily for 2 months. In , researchers concluded that low levels of vitamin D and calcium during the second half of the menstrual cycle might contribute to symptoms of PMS.

The team proposed that supplements may help relieve the symptoms. When the body lacks calcium, it pulls it from sources such as the teeth. This can lead to dental problems, including:. Some evidence suggests that calcium deficiency may be linked with mood disorders, including depression , though confirming this will require further research. Anyone who suspects that a calcium deficiency is contributing to symptoms of depression should consult a doctor. Bone cells called osteoblasts build bone, while other bone cells called osteoclasts break down bone if calcium is needed.

In healthy individuals who get enough calcium and physical activity, bone production exceeds bone destruction up to about age After that, destruction typically exceeds production. Women tend to experience greater bone loss than men later in life due to menopause, a condition that lowers the amount of hormones that help to build and preserve bone.

Getting enough dietary calcium at all ages may help to slow the degree of bone loss, but calcium intakes at any level are not known to completely prevent bone loss. Studies on calcium intake and bone density in postmenopausal women have mixed results. Possible reasons:. Because the results of some large trials found that higher calcium intakes usually achieved with a supplement was associated with improved bone density and slightly lower risk of hip fractures, the RDA for calcium for postmenopausal women is higher than at younger ages.

A review of randomized controlled trials by the U. Preventive Services Task Force did not find that supplements with calcium and vitamin D taken for up to 7 years reduced the incidence of fractures in postmenopausal women.

These women did not have osteoporosis or a vitamin D deficiency at the start of the study and lived independently in the community. The amount of calcium of the supplements ranged from , mg daily. However, randomized controlled trials using calcium supplements, with our without vitamin D, have shown mixed results. One reason may be a fairly short duration. Due to higher cost and difficulty with continued compliance from participants, clinical trials tend to be shorter in duration than epidemiological studies.

But colorectal cancer can take years or longer to develop, during which these trials might not reflect any changes in the colon. After a review of both cohort and clinical studies by the World Cancer Research Fund and the American Institute for Cancer Research, they reported strong evidence that calcium supplements of more than mg daily and intake of high-calcium dairy foods will likely decrease the risk of colorectal cancer. Certain bacteria in dairy foods may also be protective against the development of cancerous cells in the colon.

At one time, experts recommended that people with kidney stones limit their calcium intake because the mineral makes up one of the most common types of stones, called calcium-oxalate stones. What we know now is the reverse—that not eating enough calcium-rich foods can increase the risk of stone formation. However the same effect is not true with supplements, as calcium in pill form was found to increase risk. A benefit of calcium-rich foods mainly from dairy on the prevention of kidney stones was found in a cohort of 45, men.

Intakes of skim or low-fat milk and cottage cheese or ricotta cheese showed the greatest protective effect. It is believed that calcium-rich foods reduce the formation of stones by lowering the absorption of oxalates, which make up calcium-oxalate stones. However, other undetermined components of dairy foods may also be responsible for the decreased risk.

Fruits, leafy greens, beans, nuts, and some starchy vegetables are good sources. Plant foods like leafy greens contain less calcium overall but have a higher bioavailability than dairy. Therefore, eating 1 cup of cooked bok choy has almost as much bioavailable calcium as 1 cup of milk. This may be useful information for those who cannot eat dairy foods or who follow a vegan diet. The takeaway message is not to avoid spinach, which contains other valuable nutrients, but not to rely on spinach as a significant source of calcium since most of it will not be absorbed by the body.

If you are diagnosed with hypocalcemia, ask your doctor about taking calcium supplements to help with your condition. Anything in excess is never good for your health since too much calcium can also result in hypercalcemia which can also cause serious diseases like kidney stones, kidney failure, and even osteoporosis. Never take any form of nutritional supplement without the proper prescription from your doctor and always pair a healthy diet with proper exercise.

Always consult your doctor before drinking any kind of medication, including vitamins. Keep in mind that your physician is in the best position to prescribe the right kind of treatment for your condition. Immediately stop using a product if you experience negative side effects.

It is up to you to nourish your calcium levels through the right combination of diet and medications. Consuming foods rich in vitamin C may help to prevent bone loss. Good sources include citrus fruit, such as oranges and grapefruit, strawberries, kiwi, mango, Brussels sprouts, and green bell peppers.

Studies have also found a link between vitamin B12 levels and bone density and osteoporosis. Good sources of B12 include seafood such as salmon, haddock, and canned tuna, as well as milk, yogurt, eggs, and cottage cheese. Lower your salt intake. Eating too much salt can contribute to calcium loss and bone breakdown. Reduce packaged and convenience foods, fast foods, and processed meats which are often high in sodium.

Instead of salt, try using herbs and spices to enhance the taste of food. Limit the caffeine you consume.

Drinking more than 2 cups of coffee a day can lead to calcium loss. The amount lost can have a significant impact on older people with already low calcium levels. You can buffer the effects to an extent by drinking coffee with milk.

Watch your alcohol consumption. Try to keep your alcohol consumption to no more than 7 drinks per week. Beware of soft drinks. In order to balance the phosphates in soft drinks, your body draws calcium from your bones, which is then excreted.

Opt for water or calcium-fortified orange juice instead. When it comes to building and maintaining strong bones, exercise is essential , especially weight-bearing activities such as walking, dancing, jogging, weightlifting, stair climbing, racquet sports, and hiking. Find something that you enjoy doing and make it a regular activity. While food is the best source of calcium, making up any shortfall in your diet with supplements is another option.

Calcium ascorbate and calcium carbonate are not as easily absorbed as calcium citrate. Your body can only absorb a limited amount of calcium at one time, so it is best to consume calcium in small doses throughout the day. Take into account the amount of calcium you get from food. Take your calcium supplement with food. All supplemental forms of calcium are best absorbed when taken with food. Purity is important. Be aware of side effects.

Some people do not tolerate calcium supplements as well as others and experience side effects such as acid rebound, gas, and constipation. For acid rebound, switch from calcium carbonate to calcium citrate. For gas or constipation, try increasing your intake of fluids and high-fiber foods. Check for possible drug interactions. Talk with your doctor or pharmacist about possible interactions. Any medications that you take on an empty stomach should NOT be taken with calcium.

Authors: Melinda Smith, M. Department of Agriculture and U. Department of Health and Human Services.