Calcium is the most abundant mineral in the human body, but it is also one of the nutrients that modern people tend to lack. A lack of calcium can lead to osteoporosis and other health problems, so it’s important to get enough calcium in your daily diet.
Calcium Deficiency Causes Osteoporosis and Nocturnal Cramps
Not only is calcium important, Components of bones and teethHowever, blood clotting, strengthening the nervous system, regulating heart rhythm, promoting muscle contraction, Promote emotional stabilityand Insomnia prevention.
Calcium is primarily stored in bones and teeth, accounting for 99% of the body’s calcium, with the remaining 1% distributed throughout the rest of the body. Bones serve as calcium stores for the body. According to Dr. Chen Yitzu, attending physician at Rong-Xin Orthopedic Clinic, when blood calcium levels are low, parathyroid hormone and vitamin D stimulate the release of calcium from bones to maintain balance in the blood. Long-term calcium deficiency in the blood can lead to osteoporosis and other health problems.
Common symptoms of calcium deficiency are:
- osteoporosis
- anxiety
- insomnia
- night cramps
Chen pointed out that knee pain and other body aches are often mistaken for symptoms of osteoporosis. However, the disease is asymptomatic and is mostly discovered after a physical examination or fracture.
People deficient in calcium may also experience anxiety and insomnia. may be caused.
If a person experiences nighttime leg cramps, it’s probably due to a calcium deficiency. He explained that when combined with a deficiency, it can cause nerve instability at night and convulsions. It is recommended that you receive
4 Types of Calcium Deficiency
According to the International Osteoporosis Foundation, increasing bone density by 10% at an early age can delay the onset of osteoporosis by 13 years (pdf). Therefore, people of all ages should maintain bone health through a balanced diet. Four types of individuals need special attention to their calcium intake.
1. Elderly: Bone density generally peaks in the 20s and 30s, and then gradually declines. As we age, we lose bone mass.
2. Menopausal Women: After menopause, hormonal decline accelerates bone loss.
3. Patients with thyroid and parathyroid disorders: of thyroid and parathyroid It plays a role in regulating the levels of calcium and phosphate ions in the body. Both overactivity and underactivity of these glands can lead to loss of calcium in the blood.
4. Patients with renal disease: Decreased renal function Phosphate can accumulate in the blood. This causes the parathyroid glands to secrete more hormones to eliminate excess phosphate, but elevated levels of parathyroid hormone lead to bone calcium loss.
Macronutrients for Calcium Absorption: Vitamins C and D
Calcium is found in many foods, and examples of calcium-rich foods include fresh milk, beans, dried tofu, tofu, dark green vegetables, and nuts.
Cofit Healthcare Inc. nutritionist Chang I-Ting pointed out that drinking a glass of milk before bed can relax the mind and promote better sleep due to its calcium content. In addition, growth hormone secreted during sleep also helps absorb calcium.
In addition to consuming high-calcium foods, it is also important to consume two major nutrients that can enhance the body’s absorption of calcium.
Vitamin C
Eating vitamin C-rich fruits and juices after meals, such as guavas, kiwis, papaya, tomatoes, strawberries, and citrus fruits, can enhance calcium absorption. This is to increase the absorption rate.
Vitamin D
When calcium is ingested, it needs the help of vitamin D3 in the stomach to penetrate the stomach mucosa and enter the bloodstream. When vitamin D3 is deficient, even if a large amount of calcium is ingested, it is not absorbed in the stomach and is excreted in the small intestine.
People who get regular sun exposure and have healthy liver and kidney function can synthesize their own vitamin D3, so vitamin D3 deficiency is not possible. However, in modern times, limited sun exposure and age-related declines in liver and kidney function are common, both of which can adversely affect the synthesis of vitamin D3.
In addition to moderate sun exposure, eating foods rich in vitamin D, such as salmon, egg yolks, and buckwheat, is also necessary to enhance the benefits of calcium.
Chen said magnesium is also an important nutrient to take into consideration. Well, not necessarily. She explained that while magnesium deficiency is not directly linked to osteoporosis, maintaining a 2:1 ratio of calcium to magnesium in the blood is important. Supplements now contain trace amounts of magnesium ions as well as vitamin D3.
4 Foods That Compromise Calcium Supplements
Dr. Chang pointed out that for the body to truly utilize dietary calcium, certain foods and diets that can affect calcium absorption should also be avoided.
- Foods high in salt: Avoid overly salty meals and processed foods with a lot of salt.
- High protein foods: Excessive intake of protein, such as meat containing high amounts of phosphorus, can lead to an imbalanced calcium-to-phosphorus ratio and reduced calcium absorption.
- High-fat foods: An overly oily diet can interfere with calcium absorption as calcium can bind with fat.
- Beverages containing oxalic acid and caffeine: Oxalate and caffeine consumption can decrease calcium absorption. Examples of such beverages include strong tea, coffee, carbonated drinks, and energy drinks. Therefore, it is recommended to wait at least one hour after eating before consuming these beverages to avoid overdosing.
