How to Improve Calcium Deficiency
September 06, 2019 | Abigail Mckay

How to Improve Calcium Deficiency


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Calcium, an essential mineral that is found in many foods, is one of the most prevalent minerals found in the body. It is so prevalent because the mineral has a variety of roles in the body. Many people believe that it is utilized strictly to make bone and to maintain bone health. However, other functions of calcium include controlling heart function, initiating muscle contraction, sparking nerve transmission, and maintaining healthy teeth. The body does not naturally produce calcium, which is why it is vital to eat a sufficient amount of foods with high calcium content. Foods that contain calcium include breakfast juices, leafy greens, and milk products, such as yogurt, milk, and cheese. Calcium is also added to specific foods to supplement the calcium content. The amount of calcium varies per person based on age and gender, so speak with a physician to determine your particular amount of calcium that should be consumed daily. 


Calcium deficiency has been widely researched to determine risk factors. Women who are elderly, postmenopausal, or experience amenorrhea are more susceptible to a calcium deficiency. However, men can also be deficient, in addition to people who are lactose intolerant and those who maintain a strict vegan diet. If you have one or more of these risk factors, it is important to start addressing the issue before it becomes a problem. There are ways to address calcium deficiency at home to boost calcium levels before complications occur, such as osteoporosis, muscular complications, and fragile teeth. The best way to increase your calcium level is to ingest food with the high calcium content. It is encouraged to take the natural source of a vitamin or mineral if it is available because the body does not as readily absorb the human-made, synthetic compounds. However, due to food sensitivity or malabsorption, the recommended route is not an option. When that is the case, it is encouraged to take a supplement. However, before purchasing a calcium supplement, analyze the brand-name and the exact amount of calcium per pill or capsule. The body more readily absorbs smaller doses, usually 500-600 mg, taken with food.  


Vitamin D is commonly associated with calcium because vitamin D allows the calcium to be absorbed more efficiently. There are three sources of vitamin D available, and they are sunlight, food, and supplements. This particular vitamin is not commonly found in foods, so it may be more challenging to supplement using this method. With that being said, vitamin D can be found naturally in salmon, mackerel, and tuna. Also, it is added in some orange juices, dairy products, and cereals. If you are already supplementing calcium via a pill or tablet, it will be necessary to supplement vitamin D using the same approach. While they do work together to provide the best absorption possible, these two compounds do not need to be taken together to see results. Vitamin D and calcium supplements can be taken at separate times.  


Remember that you can improve your calcium deficiency by supplementing through one of the methods listed above. Make sure to speak with your physician about your risk factors to determine the amount of calcium that should be taken. Once you have started supplementing with calcium, add in a vitamin D supplement to achieve the best results. Order labs online at Shifa4U to determine if you are calcium or vitamin D deficient.

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Abigail Mckay

Abigail has been a nurse for five years, and throughout her time as a nurse, she has worked in multiple medical-surgical units as well as spent time in the infusion therapy clinic and endoscopy lab. She is passionate about preventative medicine through patient education regarding nutrition and exercise. Due to her passion, Abigail has gone on to earn two certifications including a certification in medical-surgical nursing (CMSRN) and a certification in holistic nursing (HNB-BC), in hopes of being able to better serve her patients. Abigail earned her Bachelor of Science in Nursing from Liberty University in Lynchburg, VA and now bettering patient education in the healthcare system through partnering with American TelePhysicians.