Nutritionist shares eight indicators of a calcium deficiency to look out for
Our our bodies want sure nutritional vitamins and minerals to make sure they operate to the perfect of their skills.
And that is the case with calcium, a mineral mostly related to wholesome bones and tooth.
It additionally helps the nerves to hold messages between your mind and the physique, and helps blood vessels transfer blood round.
According to the NHS, most of us will be capable of get all of the calcium we want from our diets.
Calcium will be present in meals equivalent to milk, cheese and different dairy, and inexperienced leafy greens.
However, not everybody consumes or absorbs sufficient calcium.
Registered nutritionist for Nutrivitality, Elizabeth Wall, spoke with Express.co.uk in regards to the warning indicators of a deficiency.
“From a young age, we get told the importance of calcium for strong bones, however, calcium is important for other functions,” she defined.
“Your body needs calcium for muscle movement and for your nerves to send messages to your brain.
“Calcium also helps blood vessels move blood throughout your body and helps release hormones that affect many functions in your body.
“A lack of calcium can lead to extreme fatigue, with feelings of sluggishness, as well as insomnia, which can impact your overall health and state of mind.
“Although the bones store calcium, they need high levels to stay strong, so a deficiency will make your bones more brittle and prone to injury.
“Oral hygiene and dental issues are another risk, with tooth decay and irritated gums often found in those with a calcium deficiency.
“Research has also found that low calcium is linked to severe premenstrual syndrome, so keeping on top of your calcium levels can also help with your cycle.
“Keeping an eye on all your vitamin levels, including calcium, is vital for a healthy body and mind.”
She warned of eight “common” indicators of a calcium deficiency:
- Fatigue
- Poor oral well being
- Muscle pains and stiffness
- Brittle or fractures to bones
- Brain fog
- Dizziness
- Numbness and tingling in your fingers
- Nail and pores and skin points, together with dryness or irritation.
“A calcium deficiency happens when a person isn’t consuming enough calcium-rich foods and the amount we need daily depends on our age, and many other factors,” she stated.
“Because calcium largely comes from dairy, those practising a vegan diet may suffer from a deficiency so it’s important these groups take a supplementary approach.
“Our bones for instance not only store calcium, but require high intake in order to stay strong.
“When a person is low in calcium the body and bones can become brittle and more prone to injury.
“A calcium deficiency can also stem from a chronic or severe vitamin D deficiency, as dangerously low levels of vitamin D can cause a decline in calcium and phosphorus absorption by your intestines, leading to low calcium levels in your blood.
“This then has a knock-on effect causing low energy levels and fatigue.”
What to do should you suppose you might be poor
Ms Wall added: “If you’re struggling with any of these symptoms, we’d suggest speaking with a doctor to do a blood test for both calcium and vitamin D.
“If you do have a deficiency, this can be managed with changes to your diet and some additional supplements.
“It’s important for adults to not take more than 2,500mg per day, as this could be harmful to the body and cause issues such as diarrhoea, so ensure you speak with a doctor before taking any supplements.”