Identifying the areas of our diet that could use some extra attention is a tricky business. Take, for example, a calcium deficiency: although calcium is most abundant abundant mineral in the body, and a lack thereof is incredibly common (especially in women), the symptoms can be difficult to identify. Furthermore, conversations about getting enough calcium in our diets seem to stop completely after primary school.
According to the USDA Dietary Guidelineslow calcium intake (along with a diet low in potassium, dietary fiber, and vitamin D) is associated with greater health problems. And since calcium is an important factor in the health and integrity of bones, teeth, skin, muscles and internal systems, it’s probably a good time to start a discussion about its deficiency.
“Although calcium is one of the most important minerals and known nutrients in our diet, calcium deficiency is very common,” says author and nutritional psychiatrist. Dr. Uma Naidoo. “It is estimated that almost half of the world’s population is deficient in calcium.” For Americans, the USDA put those numbers down in approximately 30 percent of men and 60 percent of women aged 19 and older.
While ignorance is certainly part of the problem (a problem that can’t be seen or felt tends to get put on the back burner), access is also a problem. “Calcium deficiency is thought to be more common in lower- and middle-income countries than in higher-income countries such as the US,” says clinical dietitian and author. Jessica Wilsonalthough she notes that food insecurity in the States is also something to consider.
Low calcium levels are associated with subtle symptoms, including muscle cramps, brittle nails, and tooth decay (or tooth loss; not so subtle). But if the calcium deficiency remains uncontrolled, the risk factors will certainly become more apparent. “Chronic calcium deficiency can lead to a host of problems, including osteoporosis and fractures,” says registered dietitian nutritionist Marisa Moore. “It can also negatively impact your body’s ability to regulate nerve signals and heart and muscle function.”
Osteoporosis, the most common type of bone disease, occurs when bones become fragile and therefore more prone to fractures. Because calcium is a prerequisite for bone health, a deficiency can lead to a brittle, delicate skeletal structure – a reality that, as mentioned above, can also extend to teeth and nails. Other associated conditions are hypocalcemia (low blood calcium levels, which can cause numbness, tingling and muscle cramps) and osteopenia, a general loss of bone density and mass. Regarding the heart, research shows that calcium homeostasis is tied to cardiac cells, meaning that maintaining proper calcium levels can reduce the risk of arrhythmia. Calcium also contributes to vascular function, reducing the chance of blood clotting and regulating blood pressure.
