2023-11-22 04:12:15
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Muscle cramps are just one of the possible symptoms that indicate a calcium deficiency. (Symbolic image) © kirisa99/Imago
The body needs many nutrients. A lack of supply harms him. A calcium deficiency can cause severe symptoms – including osteoporosis and depression.
Frankfurt – A healthy life requires a healthy diet. It is obvious that certain foods are better suited for this than others. But at the micronutrient level, many processes are not very common. However, the undersupply of minerals can have far-reaching consequences for health.
From easily treatable symptoms to serious illnesses. According to the German Nutrition Society (DGE), calcium in particular is considered “the most important mineral in the human body in terms of quantity”. Especially for bones and teeth. But what effects does a lack of supply have?
Prevent calcium deficiency: Long-term deficits are harmful to health
Almost 100 percent of the calcium in the body is contained in the bones and teeth. It keeps it stable and is therefore considered the most important bone building block. However, a small amount of calcium also circulates in our blood. The mineral has an influence on blood clotting and the functionality of the body’s cells, as the DGE explains. “It stabilizes the cell walls, is involved in signal transmission in the cell and in the transmission of stimuli in the nervous system and muscles.” It therefore also determines our perception when we hear and see and touch the skin.
According to the health portal MSD Manual, low calcium levels can result in a variety of different symptoms. However: A calcium deficiency (hypocalcemia) can also exist for a short time without any symptoms. However, it can become dangerous if the calcium level is below the target value for a longer period of time.
If there is a calcium deficiency for a long time, those affected often complain regarding dry, flaky skin, brittle nails and straw-like hair. Muscle cramps – especially in the large muscle areas of the back and legs – can also occur more frequently as a result. Osteoporosis (bone loss), one of the most widespread diseases in Germany, is also promoted by a calcium level that is too low.
But a long-term untreated calcium deficiency can also result in serious brain damage. Neurological and psychological disorders are the result. MSD Manual cites confusion, amnesia, hallucination and even depression as examples. “These symptoms disappear when normal calcium levels are restored,” the portal says.
Calcium deficiency: You should definitely pay attention to these symptoms
Muscle cramps and muscle tremorsBrittle fingernailsStraw hair and hair changesDry, flaky and cracked skinMental disordersOsteoporosisSource: msdmanuals.com
Calcium deficiency: Often as a result of an unbalanced diet – these foods help
The causes of a possible calcium deficiency are complex. In addition to illnesses or kidney dysfunction, the body’s undersupply can also occur as a result of a magnesium or vitamin D deficiency. Women during pregnancy can also quickly develop a deficiency due to the increased calcium requirement. In any case, you should consult a doctor to discuss treatment for any symptoms that may occur.
A one-sided, low-calcium diet is often the reason for low calcium levels. The German Nutrition Society recommends a daily calcium intake of 1000 milligrams for adults. The DGE recommends that growing young people – aged 13 to 18 years – consume 1200 milligrams per day, and children between 10 and 12 years old 1100 milligrams daily.
A healthy and, above all, balanced diet can prevent a calcium deficiency. Calcium-rich foods are particularly important on the menu. Milk and dairy products such as cheese and yoghurt are considered real sources of calcium. But also green vegetables such as broccoli or leaf spinach. Mineral water that is particularly rich in calcium can also help to quickly counteract a deficiency. Excessive consumption of sugar, alcohol, salt and phosphates, on the other hand, can lead to a negative calcium balance. In general, avoiding alcohol and sugar has a big effect on the body.
Calcium deficiency: dietary supplements can help
Dietary supplements can also help with harmless causes of calcium deficiency. Important: Supplements should always be taken following consulting a doctor. An overdose can increase the risk of cardiovascular diseases, as the Pharmazeutische Zeitung (PZ) reports. A total daily intake of 1400 milligrams should not be exceeded.
The reason: As a component of so-called atherosclerotic plaques, calcium can promote blockages in the body’s blood vessels.
Incidentally, calcium absorption in the intestine is closely linked to that of the body’s vitamin D balance. If you have a calcium deficiency, taking vitamin D supplements can also be helpful because they improve the absorption of calcium in the digestive tract. The organism needs vitamin D so that the calcium can be absorbed from the digestive tract into the body following consumption and incorporated into the bone substance. (Yannick Wenig)
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