Identifying the areas of our diets that could use a little extra attention is a tricky business. Take calcium deficiency, for example: Though calcium is the most abundant mineral in the body, and a lack of it is incredibly common (especially in women), the symptoms can be difficult to identify. Plus, conversations around getting enough calcium in our diets seem to stop entirely post-elementary school.
According to the USDA’s dietary guidelines, low calcium intake (along with a diet low in potassium, dietary fiber, and vitamin D) is associated with greater health concerns. And since calcium is a major factor in the health and integrity of bones, teeth, skin, muscles, and internal systems, it’s probably a good time to indulge in a discussion around the deficiency.
“Though calcium is one of the most important minerals and well-known nutrients in our diet, calcium deficiency is very common,” says author and nutritional psychiatrist Dr. Uma Naidoo. “It’s estimated that nearly half of the world’s population is deficient in calcium.” For Americans, the USDA puts those numbers at around 30 percent of men and 60 percent of women 19 years and up.
Though ignorance is certainly part of the issue (a problem that can’t be seen or felt tends to take the proverbial back burner), access is an issue, too. “Calcium deficiency is thought to be more common in lower- and middle-income countries than in higher-income countries like the U.S.,” says clinical dietician and author Jessica Wilson, though she notes that food insecurity in the States is something to consider, too.
Low calcium levels come with subtle symptoms including muscle cramps, brittle nails, and tooth decay (or loss; not so subtle). But should calcium deficiency go unchecked, the risk factors become decidedly more pronounced. “Chronic calcium deficiency can lead to a host of concerns including osteoporosis and fractures,” says registered dietitian and nutritionist Marisa Moore. “It can also negatively impact your body's ability to regulate nerve signals and heart and muscle function.”
Osteoporosis, the most common type of bone disease, occurs when bones become fragile, and thus more susceptible to breakage. As calcium is a requisite for bone health, a lack can lead to a brittle, delicate skeletal structure—a reality that, as mentioned above, can extend to teeth and nails, too. Other associated conditions are hypocalcemia (low blood calcium, which can cause numbness, tingling, and muscle cramping) and osteopenia, an overall loss of bone density and mass. In relation to the heart, research shows that calcium homeostasis is tied to cardiac cells, meaning that maintaining appropriate levels of calcium can lessen the chance of arrhythmia. Calcium also lends to vascular function, reducing the chance of blood clotting and helping to regulate blood pressure.
Avoiding this too-common dietary deficiency is all about paying attention to possible symptoms, discussing concerns with your healthcare provider or nutritionist (and perhaps considering a blood test to check your current levels), and broadening the scope of your sources of calcium. Here’s how to boost your dietary calcium today.
Eat a Calcium-Rich Diet
This one’s easy—to avoid low levels of calcium, one must increase the amount of calcium they consume. Simple additions like orange juice, certain cereals (think Cheerios), low-fat milk and yogurt, fortified plant-based products, chia seeds, almonds, sardines, salmon, and collards or other leafy greens can help ensure your regular menu is bolstering your overall calcium concentration.
Try a Calcium Supplement
If you’ve already ramped up your calcium-rich menu—or your diet prevents you from consuming as much calcium as you may need—dietary supplements can help. This goes double during pregnancy, when certain iterations of your go-to calcium-rich foods may be off the table. Incorporating calcium supplements during pregnancy can help decrease the risk of preeclampsia, aka high blood pressure.
Take Vitamin D, Too
While you’re revamping your supplement routine, you may as well throw some vitamin D into the mix. Not only are our collective vitamin D levels also notoriously low—the USDA estimates that 90 percent of Americans do not consume enough—the vitamin also helps aids our bodies in calcium absorption.
