The Calcium Deficiency -The less well known facts 

Do you know if you are calcium deficient?

Calcium is a mineral that is crucial for life and its role extends from maintaining bones healthy, nerve conduction, muscle contraction and blood clotting sequence essential for maintaining life. It is estimated that 99 percent of calcium in our body is in the bones. The rest of the calcium is involved in the functions outlined above. It is well known that Calcium is a predominant factor in healthy bones and strong teeth. Calcium (chemically Ca) keeps on building the bone mass till the age of 25 years and thereafter keeps on maintaining the bone health, absence or deficiency leading to loss of strength in bones and in post-menopausal women the grave condition called Osteoporosis is developed which is in effect the calcium is drawn from the reserves in the bones. The common men may not be aware that calcium is involved in muscle contraction , heart beat and in fact regulating the blood clotting system essential for a good circulation. As things stand, the less well realised fact is that this element is involved in maintaining hormone levels as well as the enzymes needs for daily functioning of our body. Less well realised fact is that vitamin D plays a key role in absorbing and maintaining the calcium level in our body. It is here the abundant effect of sunlight exposure always plays its vital role.

Most of us know that deficiency of this mineral leads on to many diseases and complications in our daily life as most of the body functions are affected. The significant signs of calcium deficiency are

1)   The loss of bone strength and loss of bone mineral density (BMD). This leads to fractures and brittle bones in women referred as osteoporosis.

2)   Less known fact is the lack of proper sleep that comes in the wake of calcium deficiency. A good sleep is quintessential for healthy bones and calcium is intimately linked to our sleep wake cycle commonly referred to as circadian rhythm. The calcium level n blood reaches its peak when you are in deep sleep.it follows that calcium levels reaches its peak and nadir during sleep and the research has proven the truth that calcium also plays as significant role   in the production of melatonin, referred to as sleep hormone. As a corollary, increasing the calcium level in the blood is essential for maintaining a good sleep pattern and forming a proper sleep—wake cycle as already referred to.

3)   Did you know the role of calcium in weight loss in this age perplexing problem of obesity abounding in all age groups and plays havoc with life? I will talk about the exacting issue of obesity in another article. Suffice it to say that fat cells with high calcium content burns fat easily and faster, helping you to shed the extra pounds around your waist. If you are exasperated that your efforts in weight loss is going waste, despite strict diet and tiring work outs, it is time you think of calcium deficiency in your system. So rev up , get sunshine and take calcium rich foods

4)   Do you feel “pins & needles” in your body or limbs? In medical jargon, called as paraesthesia, this disease is an indicator of calcium deficiency or at least it can be considered, before jumping to conclusions involving costly medical check-up and tests. This is a neurological condition affecting you as a tingling sensation, loss of memory poor concentration, confusion, hearing impairment, tremors or twitches apart from other nerve related symptoms. Oh, yes does it ring bells now? It is the role of calcium in nerve health which is affected here.

While I have highlighted the less well known, yet very serious aspects, it will be unfair to mention at least, the well-known deficiency diseases like Rickets, a prerogative for children, Osteopenia (loss of bone strength) and well heard of osteoporosis, which I have already mentioned. While these are very evident conditions, there are varying levels of deficiency ranging in intensity from non-existent to minimal and severe level of deficiency.

How much calcium do we need Is the million dollar question Now

The RDA (recommended daily allowance based on the is listed below according to the medical science

§ age 0 to 6 months: 200 mg per day

§ age 7 to 12 months: 260 mg per day

§ age 1 to 3 years: 700 mg per day

§ age 4 to 8 years: 1000 mg per day

§ age 9 to 18 years: 1300 mg per day

§ age 19 to 50 years: 1000 mg per day

§ breastfeeding or pregnant teenager: 1000 mg per day

§ breastfeeding or pregnant adult: 1000 mg per day

§ age 51 to 70 years (male): 1000 mg per day

§ age 51 to 70 years (female): 1200 mg per day

§ age 71+ years: 1200 mg per day

This brings us to the foods rich in calcium and they are

1) Milk, the well-known calcium source as grandmothers always vouched for.

2) Yoghurt

3) Curd

4) Seaweeds, such as kelp, hijiki and wakame

5) Nuts and seeds, including pistachio, sesame, almonds, hazelnuts

6) Beans

7) Figs

8) Broccoli

9) Spinach, Toflu,Dandelion leaves

10) Many fortified breakfast cereals

11) Many fortified drinks, including soy milk and a variety of fruit juice

12) Crushed eggshells - they can be ground into a powder and added to foods and/or drinks

People with calcium deficiencies (hypocalcaemia) are usually advised to take calcium supplements. The supplements should be taken with food for best absorption or to minimize possible undesirable side effects. Each intake of supplements should not exceed 600 mg; if more than that is consumed in one go, the excess will not be absorbed as well.

Calcium supplements should be consumed at intervals spread throughout the day. Vitamin D is added to many calcium supplements, because it encourages the synthesis of proteins in the body which make the absorption of calcium possible.

Choosing the right supplement these days can be confusing; there are various different types in a wide range of combinations and preparations. Which one to select depends on the patient's needs and preferences, their medical condition, and whether they are on any medications?

Elemental calcium, the pure mineral, exists in its natural form with other compounds. Therefore, Calcium supplements come as different calcium compounds with varying amounts of elemental calcium, to cite a few examples

§ Calcium carbonate contains 40% elemental calcium. This type is more commonly available; it is relatively cheap and convenient. It is absorbed best when taken with food because of its dependence on stomach acids for absorption.

§ Calcium lactate contains 13% elemental calcium

§ calcium gluconate contains 9% elemental calcium

§ Calcium citrate contains 21% elemental calcium. This one has the advantage in that it can be taken with or without food, and is absorbed equally well. It is useful for patients with inflammatory bowel disease, achlorhydria and some absorption disorders.

Excess calcium supplements can sometimes lead to adverse effects!!!

People have complained of gastrointestinal symptoms, such as bloating, constipation, gas, or a combination of all three. Calcium citrate usually has fewer and less pronounced side effects than calcium carbonate. Taking the supplements with food, or spreading their intake throughout the day sometimes reduce the occurrence or intensity of these side effects.

Apart from adding vitamin D, calcium sometimes magnesium is also added too.

Researchers have found that calcium supplements increase the risk of developing kidney stones as an adverse effect. Yet another study found that calcium supplements may raise heart attack risk, which is not well documented. Here again, the old adage still holds true that too much of anything is bad. In India it is said that even too much   Amrut (the nectar of eternity) is bad!!!

The following conditions, circumstances, or illnesses are known as possible causes of hypocalcemiaa (calcium deficiency):

§  Bulimia, anorexia and some other eating disorders

§  Mercury exposure

§  Over Consumption of magnesium

§  Long-term use of laxatives

§  Prolonged use of some medicines, such as chemotherapy or corticosteroids

§  Chelation Therapy used for metal exposure

§  Lack of parathyroid hormone

§  people who eat a lot of protein or sodium may excrete calcium

§  Some cancers

§  Postmenopausal women who consume a lot of caffeine, soda or alcohol have a greater risk of having low levels of calcium

§  Celiac disease, inflammatory bowel disease, Crohn's disease, and some other digestive diseases.

§  Some surgical procedures, including the removal of the stomach

§  Kidney failure

§  Pancreatitis

§  Vitamin D deficiency

§  Phosphate deficiency

§  Some people who follow a vegan diet may experience calcium deficiency if they do not carefully seek out plant-based calcium rich or calcium-fortified foods

§  Osteoporosis

§  Osteopenia

§  People who are lactose intolerant may not get enough calcium if they depend solely on milk do not carefully select non-dairy foods which are rich in calcium or have the mineral added to those foods