Symptoms of calcium deficiency in women: Expert tips to prevent brittle nails, fatigue, anxiety

Nails may become brittle, weak, or prone to splitting, indicating low calcium levels. (Image: Canva)

Calcium is particularly important for women due to its vital role in maintaining bone health, especially during periods of hormonal changes such as menstruation, pregnancy, and menopause. Adequate calcium intake helps prevent osteoporosis, a condition that disproportionately affects women and increases the risk of fractures. Calcium also supports muscle function, nerve transmission, and blood clotting. For pregnant women, it contributes to foetal bone development and may help reduce the risk of complications. Additionally, sufficient calcium levels can alleviate symptoms of premenstrual syndrome (PMS). Overall, prioritising calcium is essential for women's long-term health and well-being.

Dr Manisha Kadam, senior gynaecologist and obstetrician, talks about the signs that women face when there is a calcium deficiency in their body.

Frequent muscle cramps

• Sign: Women may experience muscle cramps, particularly in the legs, due to insufficient calcium for muscle function.
• What to do: Increase dietary calcium intake through foods like dairy, leafy greens, and fortified products. Stretching and hydration can also help relieve cramps.

• Sign: Nails may become brittle, weak, or prone to splitting, indicating low calcium levels.
• What to do: Incorporate calcium-rich foods into your diet. Consider biotin supplements, as they may improve nail strength and ensure proper hydration.

• Sign: Calcium deficiency can lead to tooth decay, gum disease, and weakened enamel.
• What to do: Maintain good oral hygiene and schedule regular dental check-ups. Increase calcium intake through food or supplements, focussing on dairy and fortified options.

• Sign: Chronic bone pain or increased fracture risk can indicate low calcium, especially as women age.
• What to do: Prioritise calcium-rich foods, engage in weight-bearing exercises, and consider calcium and vitamin D supplements to support bone health.

• Sign: A lack of calcium can affect nerve function, leading to numbness or tingling in extremities.
• What to do: Ensure a balanced diet with adequate calcium and magnesium. Consult a healthcare professional if symptoms persist, as they may indicate other underlying issues.

Fatigue and weakness

• Sign: Low calcium levels can lead to feelings of fatigue and general weakness, affecting daily activities.
• What to do: Boost your calcium intake through diet and ensure a balanced intake of other essential nutrients like iron and vitamin B12 to support overall energy levels.

• Sign: Irregular heartbeats or palpitations may occur due to calcium deficiency affecting heart function.
• What to do: If you experience frequent palpitations, consult a healthcare professional. Increasing calcium through diet may help, but medical evaluation is essential for heart-related concerns.

• Sign: Calcium deficiency can contribute to irritability, anxiety, or depression due to its role in neurotransmitter function.
• What to do: Ensure adequate calcium intake through food or supplements. Practice stress-reducing activities such as yoga, meditation, or regular exercise to improve mood.

• Sign: Low calcium levels can lead to dry, flaky skin and brittle hair, indicating a deficiency.
• What to do: Incorporate calcium-rich foods into your diet, and consider using moisturising products for skin and hair. Staying hydrated can also help improve skin health.

• Sign: Calcium helps produce melatonin; low levels can disrupt sleep patterns, causing insomnia.
• What to do: Ensure sufficient calcium intake, especially in the evening. Establish a relaxing bedtime routine and consider discussing sleep issues with a healthcare provider.

• Sign: Calcium deficiency can lead to irregular menstrual cycles or increased PMS symptoms.
• What to do: Maintain a balanced diet rich in calcium, and consider consulting a healthcare professional for personalised advice on managing menstrual health and hormone balance.