Symptoms of calcium deficiency in women: Brittle nails, osteoporosis, muscle spasms

Weak grip: Calcium plays a role in muscle contraction, including the muscles involved in grip strength. A deficiency may lead to weakness in the muscles, affecting the ability to grasp objects firmly.

Receding gums: Calcium deficiency can contribute to poor dental health, including receding gums. Adequate calcium levels are necessary for maintaining the structure and integrity of the teeth and gums. Receding gums can increase the risk of gum disease and tooth loss.

Osteoporosis: One of the most severe consequences of long-term calcium deficiency is osteoporosis. This condition is characterised by weakened and porous bones, increasing the risk of fractures and bone injuries. Osteoporosis can significantly impair mobility and quality of life.

Osteopenia: A precursor to osteoporosis, Osteopenia refers to decreased bone density. It often occurs due to insufficient calcium intake or absorption. While not as severe as osteoporosis, osteopenia still increases the risk of fractures and bone-related complications.

Depression: Calcium plays a role in neurotransmitter function and mood regulation. Low calcium levels have been linked to an increased risk of depression and mood disorders. Adequate calcium intake may help support mental well-being.

Muscle spasms: Calcium is crucial for muscle function, including relaxation and contraction. A deficiency can lead to involuntary muscle spasms, cramps, and twitching. These spasms may occur in various muscle groups and can be painful and disruptive.

Confusion and memory loss: Calcium is involved in nerve transmission and cognitive function. Inadequate calcium levels may impair brain function, leading to confusion, difficulty concentrating, and memory problems. These cognitive symptoms can significantly impact daily life and productivity.

Numbness and tingling in extremities: Calcium deficiency can affect nerve function, leading to sensations of numbness and tingling, especially in the hands, feet, and face. These symptoms may indicate nerve damage and should be addressed promptly.

Prevention of calcium deficiency is crucial for maintaining optimal bone health and overall well-being. Here's how you can ensure a healthy level:

Balanced diet rich in calcium: Consuming a diet that includes a variety of calcium-rich foods is essential for preventing deficiency. Calcium-rich foods include dairy products such as milk, yoghurt, and cheese, as well as leafy greens (eg., kale, broccoli), fortified foods (eg., fortified plant-based milk alternatives, breakfast cereals), tofu, almonds, and canned fish with edible bones (eg., salmon, sardines). Incorporating these foods into meals and snacks can help ensure an adequate intake of calcium, says Upadhaya.

Regular physical activity: Engaging in weight-bearing and resistance exercises can help maintain bone density and strength, reducing the risk of calcium deficiency-related conditions such as osteoporosis. Weight-bearing exercises, such as walking, jogging, dancing, and strength training, stimulate bone remodeling and promote calcium retention in bones. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week, along with muscle-strengthening activities on two or more days per week.

Maintaining a healthy weight: Maintaining a healthy body weight is important for bone health and overall health. Excess body weight can increase the risk of certain chronic conditions, such as diabetes and cardiovascular disease, which may indirectly impact calcium metabolism. Conversely, being underweight or having insufficient body fat can also adversely affect bone health and calcium absorption. Strive to achieve and maintain a healthy body weight through a balanced diet and regular physical activity.

Limiting alcohol and tobacco: Excessive alcohol consumption and tobacco use can negatively affect bone health and calcium metabolism. Alcohol interferes with calcium absorption and can increase the risk of bone loss and fractures. Smoking is associated with decreased bone density and an increased risk of osteoporosis. Limiting alcohol intake and avoiding tobacco use can help protect bone health and reduce the risk of calcium deficiency-related complications.

Consulting experts for calcium supplements: Women nearing menopause, as well as individuals at risk of calcium deficiency due to dietary limitations or medical conditions, should consult healthcare providers for personalized guidance on calcium supplementation. Healthcare professionals can assess individual calcium needs, recommend appropriate calcium supplements, and monitor calcium levels to ensure optimal bone health and prevent deficiency-related complications.