To maintain healthy and stronger bones, it is vital to consume a wholesome diet abundant in nutrients, particularly calcium and vitamin D. Calcium is a key mineral for building and sustaining stronger bones and teeth, as well as assisting several other bodily processes like blood circulation and muscle function. Vitamin D is essential for effectively absorbing calcium from food.

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As our bodies cannot make calcium on their own, it’s vital to get it from food sources. If the diet is deficient in calcium, then the body will take it from the stored supply in our bones. In the long run, this can lead to weakened bones and increased risk of osteoporosis, osteopenia and hypocalcaemia. Hence, you must meet the recommended daily requirements of calcium through natural food sources, vitamins and supplements to keep bones healthy and prevent health problems.

What Is the Impact of Calcium Deficiency on Bone Health?

Weakened Bone Structure

Calcium is the key component of bone tissue. A deficiency causes bones to lose their density and become fragile, brittle, and prone to fractures.

Risk of Osteoporosis

Calcium deficiency is a major risk factor for osteoporosis, a condition characterised by porous and fragile bones, especially common in older adults, particularly postmenopausal women.

Also Read: Calcium: Functions, Food Sources, Supplements, Deficiencies And Toxicity

Delayed Growth in Children

Inadequate calcium intake in children can lead to poor bone development, stunted growth and rickets, which can result in bone deformities in children and adolescents.

Bone Pain/ Muscle Cramps

A deficiency of calcium can result in chronic bone pain and muscle spasms, which may worsen with activity due to insufficient calcium for proper muscle function.

Risk of Bone Fractures

Fragile bones caused by calcium deficiency are more susceptible to fractures, even from minor falls or injuries, particularly in elderly people.

Causes of Calcium Deficiency

• Not getting an adequate amount of calcium from the diet
• Vitamin D deficiency
• Hormonal imbalances
• Certain medications
• Digestive disorders, e.g., celiac disease, IBD, where calcium absorption is impaired
• Age-related absorption decline

Effective Ways to Manage and Prevent Calcium Deficiency

Dietary Modifications

One of the best ways to improve bone health is to increase intake of calcium-rich foods regularly. Some of the food sources abundant in calcium include dairy and dairy products, leafy greens, fortified cereals, juices and plant-based milks, seafoods, nuts and seeds. You can also take the supplement after consulting with your healthcare provider if you are not able to get calcium from your diet.

Also Check-out: 5 Effective Ways To Build Healthy Bones - Infographic

 Vitamin D Intake

An adequate amount of vitamin D is essential for proper absorption of calcium, and it regulates the blood calcium level. Regular exposure to sunlight, 10-30 minutes, helps the body synthesise vitamin D. Fatty fish, fortified foods and egg yolks are food sources rich in vitamin D. Vitamin D3 supplements may help if sun exposure or dietary intake is inadequate.

Supplements

Calcium supplements are generally suggested for those who cannot meet their daily demands through food. It should be taken in two doses of less than 500 mg at a time for better assimilation. However, always seek advice from a healthcare provider before starting supplements, particularly if you have kidney problems or other medical conditions.

Magnesium Support

Magnesium is a trace mineral that aids in the absorption and retention of calcium, resulting in stronger bones and averting the risk of osteoporosis

Pair Phosphorus

Phosphorus always works together with calcium in sustaining bone health and muscle mass. Supplementing the diet with phosphorus-rich foods like dairy and dairy products, lean meat, tofu, and lentils can immensely help.

Lifestyle Modifications

Staying physically active and engaging in regular walking, dancing, and resistance training workouts are best known to strengthen bones and improve bone density.

Quitting smoking and restricting alcohol intake is important, as these habits weaken bone structure and hinder calcium absorption.

Regular Screening

Bone density test is recommended, especially for older adults or those who are at higher risk. Blood work and other screening tests may help detect early signs of bone loss and calcium deficiency.

(This article is reviewed by Kalyani Krishna, Chief Content Editor)

Author Profile:

M Sowmya Binu:

With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics, including food, nutrition, supplements, and overall health.

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