Adequate calcium intake is a crucial element of overall health and wellness. Inadequate amounts can cause immediate side effects, although consequences of low-calcium intake are often not manifested until later in life. Although calcium is the body's most abundant mineral, calcium deficiency is still fairly common, particularly in women, according to the Office of Dietary Supplements of the National Institutes of Health.
General Information and Symptoms
Calcium is not produced by the body, so diet is the primary source. Fortunately, calcium is found in a wide variety of foods, particularly milk and dairy products, as well as leafy green vegetables. In the short term, calcium deficiency does not usually produce side effects. However, regular deficiency over an extended period of time may cause muscle cramps, convulsions, numbness or tingling in the fingers, fatigue, lessened appetite and abnormal heartbeat. According to the Office of Dietary Supplements, severe, long-term calcium deficiency can cause death.
Effects on Bone Health
Inadequate calcium intake is especially detrimental to the bones. Bone loss tends to increase with age, and it is especially pronounced in women. When the bones thin excessively, conditions such as osteoporosis may result. According to the American Academy of Orthopaedic Surgeons, or AAOS, inadequate calcium intake early in life may contribute to osteoporosis later in life, especially when combined with other factors like inactivity and decreased hormone levels, which occur in postmenopausal women. Calcium deficiency also causes the body to begin breaking down bones in order to access calcium stores, which can happen at any stage of life.
High-Risk Groups
In addition to postmenopausal women, other population groups may also be more likely to experience calcium deficiency than others. Women who experience amenorrhea, or the absence of periods, are at increased risk for calcium deficiency, which can often contribute to this problem. Because calcium is found in dairy products, people who are lactose-intolerant also have a higher chance of low calcium in their diet, as have strict vegans who do not eat animal products.
Considerations
To ensure adequate calcium consumption, choose healthy calcium-rich products like low-fat or nonfat dairy, nuts, leafy green vegetables and calcium-fortified cereals. Vitamin D helps the body absorb calcium, so pay attention to your vitamin D intake to ensure maximum absorption. Caffeine, alcohol and soda may limit calcium absorption, so monitor your intake carefully if you consume these products on a regular basis. If you take a calcium supplement, keep in mind that some forms of calcium are more easily absorbed than others. The two most common types are calcium citrate and calcium carbonate. You should take calcium carbonate with a glass of orange juice in order to ensure adequate absorption.
References
- Centers for Disease Control and Prevention; Calcium and Bone Health; April 2011
- American Academy of Orthopaedic Surgeons; Calcium; March 2000
- American Cancer Society; Calcium; December 2010
- University of Maryland Medical Center; Calcium; Steven D. Ehrlich, NMD; March 2009
- Office of Dietary Supplements, National Institutes of Health; Calcium; January 2011
