A healthy and fit body requires a balanced nutritional intake, one of which is calcium. Calcium is an important mineral that supports the health of bones, muscles, and teeth. That is why it is important to ensure your body doesn’t lack calcium.
There are many signs that indicate calcium deficiency, and if not addressed, it can lead to serious health problems. So, what are the effects and symptoms of calcium deficiency? Let’s take a closer look below.
Daily Calcium Requirements
Before learning about the signs of calcium deficiency, you need to understand how much calcium the body actually needs each day. Daily calcium requirements vary by person.
According to the Recommended Nutritional Intake (AKG) stated in the 2019 Regulation of the Indonesian Minister of Health, the recommended calcium consumption per day for each person can be differentiated according to gender and age group. Here is the breakdown.
Infants/Children
- Ages 0–5 months: 200 mg per day.
- Ages 6–11 months: 270 mg per day.
- Ages 1–3 years: 650 mg per day.
- Ages 4–6 years: 1,000 mg per day.
- Ages 7–9 years: 1,000 mg per day.
Men
- Ages 10–18 years: 1,200 mg per day.
- Ages 19–49 years: 1,000 mg per day.
- Ages 50–80+ years: 1,200 mg per day.
Women
- Ages 10–18 years: 1,200 mg per day.
- Ages 19–49 years: 1,000 mg per day.
- Ages 50–80+ years: 1,200 mg per day.
- Pregnant trimester 1–3: +200 mg per day.
- Breastfeeding first and second 6 months: +200 mg per day.
Signs of Calcium Deficiency
Most calcium in the body is stored in the bones, but this mineral also plays an important role in the blood. Calcium helps muscles contract properly and supports nerve function, allowing your body to move smoothly.
In addition, calcium is essential for blood clotting when you experience wounds or bleeding. That’s why when the body lacks calcium, various health problems may occur.
Below are some of the common signs and effects of calcium deficiency that you need to watch out for.
1. Muscle Problems
When your body lacks calcium intake, various muscle-related issues can appear. This is because calcium is responsible for helping muscles contract and relax. Therefore, a calcium deficiency can interfere with this process, making muscle cramps more likely to occur.
Common effects of calcium deficiency include muscle cramps, pain, and spasms. You may also feel discomfort in your arms and thighs, especially when moving or walking.
Additionally, you may experience tingling and numbness in your feet, hands, and around your mouth. These signs of calcium deficiency may come and go, but they usually do not disappear just by moving. So, you should pay attention to it.
2. Skin, Nails, and Hair Problems
Issues with the skin, nails, and hair can also be signs of calcium deficiency and may lead to long-term health problems if ignored. Calcium helps in the formation of keratin, an essential protein that supports healthy hair, nails, and skin. When calcium levels are low, you may experience several conditions, such as:
- Dry skin.
- Dry nails.
- Brittle nails that break easily.
- Hair loss.
- Rough and dry hair.
3. Teeth Problems
When calcium levels in the body are low, the body may take calcium from the teeth to support more vital functions. This is because calcium is a key component of tooth enamel and dentin, two important parts of tooth structure. Therefore, a deficiency can lead to health problems for your teeth, including brittle teeth, damage, irritation, and weakened tooth roots.
Other effects of calcium deficiency can also affect babies, potentially causing problems in their tooth development.
4. Extreme Fatigue
If the calcium intake in the body is low, it can cause you to experience extreme fatigue. Your body may feel weak, sluggish, and low on energy. This condition may trigger several other health problems, such as dizziness, insomnia, and brain fog.
Brain fog is typically characterized by difficulty focusing, confusion, and forgetfulness. These signs of calcium deficiency not only affect brain function but can also disrupt sleep quality.
5. Severe Premenstrual Syndrome (PMS)
According to the Journal of Obstetrics & Gynecology Science, low levels of calcium and vitamin D during the luteal phase of the menstrual cycle can worsen PMS symptoms.
Because of this, some women may be advised to take additional calcium supplements to help relieve PMS symptoms. However, this should always be done after consulting a doctor.
6. Osteopenia and Osteoporosis
As mentioned earlier, calcium is essential for maintaining strong bones. When calcium levels are low, the body may absorb calcium from the bones. As a result, the bones become weaker and prone to injury.
Over time, this condition can lead to osteopenia, a decrease in bone density. If left untreated, osteopenia may progress into osteoporosis, which causes bone pain, fractures, and posture changes.
7. Mental Health
Calcium deficiency can affect not only your physical health but also your mental health. Low calcium levels can disrupt mood stability, potentially triggering stress and even depression. This is because calcium is a natural calming agent that helps regulate mood.
However, further research is still needed to fully understand these effects. If you experience any concerning symptoms, it is strongly recommended to consult a doctor.
That is all the information regarding the effects and symptoms of calcium deficiency. Through the explanation above, you may now understand how important calcium is in supporting overall body health.
However, meeting your calcium needs alone is not enough; you also need to maintain proper body hydration to prevent dehydration risks. One way to do this is by regularly drinking AQUA during your daily activities.
AQUA is a healthy mineral water with natural minerals sourced from 19 selected mountains in Indonesia. Because it comes from pure mountain springs, AQUA has a naturally refreshing taste, even without refrigeration.
Furthermore, AQUA is also safe to consume, certified Halal, and meets both the Indonesian Food and Drug Authority (BPOM) and Indonesian National Standard (SNI). So, make sure to always provide AQUA to help meet the body's fluid needs. AQUA is 100% Pure, 100% Indonesian, and 100% Halal.
