Could You Be Lacking Calcium?

Everyone knows calcium is about bones. It is also about muscles, nerves and a steady heartbeat, which is why running low shows up in places you would not expect.

Signs you might be low

• Numbness or tingling in fingers, toes, and around the mouth
• Muscle cramps, spasms, or aches, especially at night in the thighs, arms, and back
• Brittle nails that break easily
• Dry skin and hair, with potential hair thinning
• Loss of appetite
• Weak or brittle teeth, increased risk of cavities
• Fatigue, brain fog, or memory problems
• Mood changes, including anxiety or depression
• Increased risk of osteopenia or osteoporosis

Severe calcium deficiency is a medical problem, not a wellness one. Heart irregularities, breathing difficulties or prolonged muscle spasms are reasons to see a doctor promptly, not to read another article.

Why calcium matters

Calcium is the most abundant mineral in the body. It is central to bone strength, muscle contraction, nerve function and blood clotting.

Ninety-nine per cent of it is stored in your bones and teeth, so a long-term shortfall draws down that store and weakens them, which matters most as you get older. The remaining one per cent is doing the nerve and muscle work, which is why the early signs are cramps and tingling rather than anything to do with bones.

Where you get it

Your body cannot make calcium, so it all comes from your diet. How much you need depends on your age, your health and what else is going on. Vitamin D matters here too: without enough of it, you absorb less of the calcium you eat.

• Kale, spinach, broccoli, almonds, sardines and salmon with the bones in
• Go easier on caffeine and high-sodium food, which work against retention

If this sounds like you

Diet is the sensible starting point, and your GP is the sensible second one. Bone density and calcium levels are both measurable, and knowing where you actually stand beats guessing.