There was a time when we all thought calcium only mattered for bones and teeth. Turns out, this mineral also helps muscles contract to keeping nerves firing and blood clotting normally.
Calcium deficiency often remains hidden until serious bone problems appear, Dr Aastha Gupta, Senior Gynaecologist & IVF Expert at Delhi IVF Hospitals, tells Moneycontrol. “Women, especially after 35, need to pay attention and include calcium-rich foods in their daily diet,” she suggests.
Even if you eat well, symptoms of deficiency often go unnoticed, until they become more serious.
10 symptoms of calcium deficiency
Dr Gupta suggests every woman above 35 must watch out for these 10 symptoms of calcium deficiency:
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1. Frequent muscle cramps and spasms: Persistent cramps in the legs, arms, or back? Low calcium can make muscles struggle to contract and relax, causing twitches or spasms.
2. Brittle nails and hair: Calcium is crucial for keratin, the protein in nails and hair. If your nails snap easily or your hair looks dull and thin, your body may be lacking calcium.
3. Tingling and numbness in hands or feet: Numb fingertips or a tingling sensation around your lips? This subtle sign points to nerves affected by low calcium.
4. Chronic fatigue and weakness: Feeling unusually tired despite eating and sleeping well? Low calcium can sap energy by affecting muscles and cellular function.
5. Tooth decay and gum problems: Teeth often reveal calcium deficiency first, weak enamel, sensitivity, and increased cavities are common warning signs.
6. Premenstrual cramps and mood swings: Women may notice worse PMS symptoms. Calcium helps regulate hormones and can ease cramps, irritability, and mood fluctuations.
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7. Irregular heartbeat: Calcium keeps your heart rhythm steady. Palpitations or fluttering may indicate low calcium, though they’re often mistaken for stress.
8. Frequent bone and joint pain: Dull aches in the back, hips, or joints can signal depleted calcium levels and warn of declining bone density.
9. Slow healing of fractures: If a fracture takes longer than usual to heal, your bones might be lacking the calcium needed for repair.
10. Sleep disturbances or insomnia: Calcium helps produce melatonin, the sleep hormone. Low levels can make it hard to fall asleep or enjoy restful sleep.
Hormonal changes during menstruation, pregnancy, breastfeeding, and menopause all drain calcium. “Women, particularly postmenopausal, should eat calcium-rich foods like milk, yoghurt, leafy greens, ragi, and sesame seeds. Vitamin D and weight-bearing exercises are equally vital to absorb calcium and maintain strong bones,” adds Dr. Gupta.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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