"Bone Up on Calcium: The Key to Stronger Bones and Better Health"
Calcium is the most abundant mineral in our bones and plays a critical role in many vital processes throughout the body.
It's required by cells, nerves, muscles, heart, bones, teeth, and even in blood clotting.
When the body doesn't get enough calcium, several things can happen because calcium plays a critical role in various bodily functions. Here are some of the potential effects:
1. Bone Health Issues
Osteopenia and Osteoporosis: Calcium is essential for bone formation and maintenance. If intake is inadequate, bones can become weaker, more brittle, and more susceptible to fractures. Over time, this can lead to conditions like osteopenia (low bone density) and osteoporosis (severe bone thinning).
Bone Pain and Weakness: Low calcium can lead to general bone pain, tenderness, or weakness.
2. Muscle and Nerve Function
Muscle Cramps or Spasms: Calcium is involved in muscle contraction and relaxation. Insufficient calcium can lead to muscle cramps, spasms, or twitching, particularly in the legs and feet.
Nerve Impairment: Calcium is also vital for transmitting nerve impulses. Low calcium can lead to symptoms like numbness, tingling (often in the fingers, toes, or around the mouth), and even more serious neurological issues in extreme cases.
3. Increased Risk of Heart Issues
Irregular Heartbeats (Arrhythmia): Calcium helps regulate heart function by contributing to the electrical signaling that controls the heart's rhythm. A deficiency can lead to arrhythmias or irregular heartbeats.
Weakened Heart Function: Prolonged calcium deficiency can affect the muscle function of the heart, potentially leading to a weaker heart over time.
4. Hypocalcemia
Low Blood Calcium Levels: When the body doesn't get enough calcium, blood levels can drop, leading to a condition called hypocalcemia. Symptoms of hypocalcemia include fatigue, irritability, depression, confusion, and in severe cases, seizures.
5. Hormonal Imbalance
Increased Parathyroid Hormone (PTH): In response to low calcium, the parathyroid glands secrete more parathyroid hormone (PTH) to try to release calcium from the bones into the bloodstream. Over time, this can weaken bones and increase the risk of fractures.
Vitamin D Deficiency: Inadequate calcium intake may also affect the metabolism of vitamin D, which is essential for calcium absorption. This can further compound calcium deficiency.
6. Impact on Other Body Systems
Dental Problems: Just like bones, your teeth rely on calcium to remain strong. A deficiency in calcium may lead to dental issues like cavities, gum disease, and tooth decay.
Hormonal Disruptions: Long-term calcium deficiency can impact the endocrine system and disrupt the normal function of hormones in the body.
7. Calcium Homeostasis and Compensation
The body tries to maintain calcium levels within a narrow range by drawing calcium from bones if blood calcium levels drop too low. While this compensatory mechanism helps in the short term, it weakens the bones over time, making them more fragile and susceptible to fractures.
Risk Factors for Calcium Deficiency
Poor Diet: Not consuming enough calcium-rich foods like dairy, leafy greens, or fortified foods.
Age: Older adults, especially postmenopausal women, are at higher risk due to decreased calcium absorption and changes in hormone levels.
Vitamin D Deficiency: Vitamin D is crucial for calcium absorption in the gut, so a deficiency in vitamin D can contribute to calcium deficiency.
Certain Health Conditions: Conditions like osteoporosis, celiac disease, and kidney disease can interfere with calcium absorption or increase calcium loss.
Medications: Some medications, like corticosteroids, can interfere with calcium absorption or increase calcium loss from bones.
Genetic predisposition certain populations and genetic backgrounds need more calcium
Preventing and Treating Calcium Deficiency
Dietary Intake: Ensuring an adequate intake of calcium-rich foods, such as dairy products (milk, cheese, yogurt), fortified plant-based milk (like almond or soy milk), leafy greens (like kale and broccoli), is important.
Supplements: Calcium supplements can help fill in the gaps if you're not getting enough from food, but it's important to take them under the guidance of a healthcare provider, as too much calcium can also cause health issues (like kidney stones).
Vitamin D: Adequate vitamin D is necessary for calcium absorption, so making sure you get enough vitamin D (through sun exposure, foods, or supplements) is essential.
What Affects Calcium Levels in the Body?
Your calcium levels depend on several factors:
The amount of calcium you get from your diet
The efficiency of calcium absorption in your intestines
Phosphate levels in the body
Hormonal factors (like parathyroid hormone, estrogen, and calcitonin)
Genetics
When calcium in the blood drops too low, the body takes calcium from the bones to restore normal blood levels. Conversely, if blood calcium levels rise too high, the excess is stored in the bones, soft tissues, stool, or excreted through urine.
What Are Normal Blood Calcium Levels?
Blood calcium levels can be measured through a blood test (often part of a Comprehensive Metabolic Panel). According to Dr. Jim Norman from the Norman Parathyroid Center, the typical range for healthy adults is between 9.3 and 9.9 mg/dL, with 90% falling between 9.5 and 9.8 mg/dL. Levels consistently above 10 mg/dL should be examined, as they could indicate conditions like hyperparathyroidism or even certain cancers.
Why Would You Need a Urine Calcium Test?
A 24-Hour Urine Calcium Test can help determine if excessive calcium is being excreted in your urine, which may indicate bone loss or other health issues. Most doctors can order this test, and it’s typically covered by insurance (check with your provider).
For the test, you’ll collect urine over a 24-hour period in a special container provided by your doctor. It's important to avoid calcium supplements, alcohol, and intense exercise for 48 hours before the test.
What’s a Normal Range for Urine Calcium?
A healthy range for calcium excretion is between 100 and 300 mg per 24 hours. For someone consuming 1,200 mg of calcium daily, your urine calcium levels should ideally be under 300 mg.
Excessive calcium in the urine (greater than 300 mg/24 hrs) can be a sign of several possible conditions:
Hyperparathyroidism: Overproduction of parathyroid hormone, often causing fatigue, bone pain, and muscle weakness.
Sarcoidosis: An inflammatory condition that affects various organs.
Excessive calcium intake: Known as Milk-alkali syndrome.
High Vitamin D levels
Certain medications (such as loop diuretics)
Chronic kidney disease or failure
Hyperthyroidism: An overactive thyroid
Renal tubular acidosis: Impaired kidney function
Malignancy or Multiple Myeloma
Testing error
High urine calcium can also signal bone loss, so it’s important to follow up with further tests if needed.
What Does Low Urine Calcium Mean?
If your 24-hour urine calcium levels are below 100-250 mg, this could indicate:
Poor absorption of nutrients
Kidney dysfunction
Hypoparathyroidism (low parathyroid hormone)
Low Vitamin D levels
Both blood and urine calcium tests are vital parts of any comprehensive health assessment. It’s crucial to discuss these results with your doctor to ensure you're taking the necessary steps for optimal health.
Being Proactive About Your Health
It's easy for health concerns to be overlooked, even by trusted doctors, which is why it’s important to advocate for yourself. Know which tests to request and ask the right questions. Understanding your results is key to taking appropriate action for your health.
Many people are told to simply "monitor" their condition, when in reality, more could and should be done. Navigating this on your own can be overwhelming, but you don’t have to do it alone. If you need guidance, my team and I help people understand their health and navigate the steps they need to take every day.
If calcium deficiency is suspected, it's a good idea to consult a healthcare professional for advice and testing.
Calcium requirements
Age Group Calcium Requirements (mg/day)
Infants
0–6 months200 mg
7–12 months260 mg
Children
1–3 years700 mg
4–8 years1,000 mg
9–18 years (Boys & Girls)1,300 mg
Adults
19–50 years (Men & Women)1,000 mg
51–70 years (Men)1,000 mg
51–70 years (Women)1,200 mg
71+ years (Men & Women)1,200 mg
Pregnant & Breastfeeding Women
14–18 years1,300 mg
19–50 years1,000 mg
Older Adults
70+ years (Men)1,200 mg
70+ years (Women)1,200 mg
To ensure adequate calcium intake, focus on calcium-rich foods like dairy products such as milk, cheese, and yogurt, which are some of the best sources. For those who are lactose intolerant or prefer plant-based options, leafy green vegetables like kale, bok choy, and broccoli also provide a good amount of calcium, as do fish with edible bones, such as sardines and salmon. Additionally, almonds, tofu, sesame and figs are other great plant-based sources to include in your diet. It’s important to make sure you are getting adequate levels. Exciting new nutrigenomics testing can help identify if you might need slightly higher levels.
If you would like support to assess your calcium or other nutrients needs or would like to explore nutrigenomics testing to asses your individual needs, get in touch.
In the meantime, enjoy these calcium-rich smoothie recipes.
Calcium rich smoothies
Kale and Berry Bone Booster
Almond milk 200 ml. 240 mg
Kale one cup. 177
Blueberries 50 mg 3 mg
Strawberries 50 mg 8 mg
Almond butter 1 tbsp 55mg
Dates x2 30 mg
Flaxseed 1tbsp 80 mg
593 total calcium
Sweet Greens Calcium Boost
1/2cup collard greens 300mg
5 g chia seeds 90 mg
1 medium orange 80 mg
4 dried figs 55 mg
Water to taste
525 total calcium