Calcium is essential for maintaining good health at every stage of life, yet an estimated 3.5 billion people worldwide are at risk of calcium deficiency. Since the human body cannot produce calcium on its own, it must be obtained solely through diet.
Nutritionist Natalie Rouse, collaborating with milk brand SuperNutrio, explains, “Most people associate calcium with building strong bones and preventing osteoporosis. However, calcium is crucial for nearly every bodily function, including nerve signaling, muscle contraction, heart health, and hormone regulation.”
The NHS advises that adults aged 19 and over should consume 700mg of calcium daily. Consuming more than 1,500mg a day may lead to side effects like stomach pain and diarrhea.
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Common dietary sources of calcium include dairy products such as milk, yogurt, and cheese, as well as leafy greens like kale and spinach, nuts such as almonds and sesame seeds. For those following a vegan diet, fortified plant-based milks and cereals are excellent options.
Natalie emphasizes the importance of getting calcium from natural foods before considering supplements: “Natural foods are the best source of calcium. Include plenty of leafy greens, nuts, and dairy in your diet.”
Calcium absorption is enhanced when combined with certain nutrients. “Vitamin D, magnesium, and potassium improve calcium uptake,” Natalie notes. Oily fish like salmon and mackerel provide Vitamin D; avocados and quinoa are rich in magnesium; and tomatoes, cucumbers, and sweet potatoes supply potassium.
Beyond diet, lifestyle factors play a role in how efficiently your body uses calcium. Regular weight-bearing exercises such as squats, lifting weights, and resistance training help bones retain calcium, ensuring they remain dense and strong.
A lack of calcium forces the body to draw it from bones and teeth, weakening them over time. Early calcium deficiency can lead to osteopenia, a precursor to the more severe bone condition osteoporosis.
Recognizing calcium deficiency symptoms early is vital. Common signs include muscle cramps, numbness or tingling in fingers, brittle nails, dental problems, and frequent fractures.
Ensuring adequate calcium intake through a balanced diet, coupled with an active lifestyle, can protect your bones and overall health for a lifetime.