Muscle cramps are one of the painful consequences of low calcium levels in the body. — Filepic
Calcium is one of the most abundant essential minerals moving about in our bodies.
It plays an essential role in various physiological processes of the body.
One of its key roles is in bone and tooth development and maintenance.
In addition, it takes part in, and is a cofactor for, various metabolic processes, like muscle contraction (including in the heart), blood clotting, nerve transmission and hormonal secretion.
Calcium is also needed to mediate intracellular signalling, which drives cellular behaviour.
Therefore, a shortage of calcium in the body can be a major problem, resulting in many other health incidents, including several forms of pain.
Causes and symptoms
Many things can cause calcium deficiency.
One main reason is low dietary intake, which may be caused by poor nutrition or lack of access to calcium-rich foods.
Another factor is that calcium absorption in the digestive system could be weakened.
This is mainly an effect of digestive disorders like Crohn’s disease or coeliac disease.
Age is also a contributing factor – the older one gets, the more calcium absorption decreases.
Furthermore, hormone imbalances, such as low parathyroid hormone or a vitamin D deficiency, can impair calcium absorption and utilisation.
There are also drugs that can cause calcium depletion, such as corticosteroids and certain diuretics.
The signs of calcium deficiency can be many and diverse, depending on their intensity or duration.
In mild cases, muscle aches and pains can occur due to the role calcium plays in muscle contraction.
If the deficiency persists, symptoms can become more severe, such as numbness and tingling in the extremities, mental confusion, irritability and memory loss.
Long-term calcium deficiency can lead to osteopenia, and eventually, osteoporosis.
Osteopenia is a condition where bone mineral density is less than the peak value, but not low enough for the bones to weaken.
Osteoporosis occurs when the tiny spaces within the dense spongy tissue grow larger, weakening the structure of the bone.
A deficiency of calcium may also lead to dental problems, such as tooth decay and gum disease.
How pain occurs
When calcium is below the required levels, the disruption it causes can result in a variety of consequences, including pain in the form of:
These are one of the most frequently witnessed side effects of low calcium levels.
Calcium deficiency can lead to the improper functioning of muscles, which might ultimately make them contract without control.
“Charley horses” are the cramps that often strike in your legs, feet and hands with muscle-stiffening intensity ranging from mild discomfort to severe pain.
Calcium is pulled from the bones by the body when there is not enough to maintain the required levels of blood calcium.
This process may cause degradation of bone minerals, making bones brittle and easy to fracture.
A shortage of both vitamin D and calcium can cause a person to suffer from pain in the bones, e.g. a dull ache around the spine or shoulder blades, or a throbbing sensation in the hips and thighs.
Cartilage, which depends on calcium, is the tissue in charge of cushioning our joints.
Low calcium levels and subsequent cartilage degeneration might leave the joints susceptible to pain and stiffness.
In addition, calcium is associated with synovial fluid regulation, which is responsible for reducing the friction between the cartilages of the joints during movement.
A deficiency is thought to decrease the production of synovial fluid, which could result in increased friction and discomfort.
Managing calcium deficiency
Treating calcium deficiency symptoms requires a holistic strategy that includes dietary modifications, supplementation and changes in lifestyle.
Dietary intake is the easiest way to increase calcium levels.
Making sure your diet is rich in calcium-based foods can be great for preventing and managing symptoms of a calcium deficiency.
Dairy products, such as milk, cheese and yoghurt, are rich in calcium that your body can easily absorb.
Sardines and canned salmon are not only high in calcium from their bones, but they are also good sources of omega-3 fatty acids for your heart.
Some fortified foods like breakfast cereals, chalk-plant milk (almond/soy/rice) and orange juice, can be especially beneficial for those with dietary restrictions that could prevent them from getting enough natural calcium sources.
Similarly, while leafy green vegetables such as kale, celery and broccoli, are very high in calcium, our bodies cannot absorb as much calcium from these sources, compared to dairy products.
However, they are still good choices, especially for people who cannot consume dairy due to lactose intolerance or are vegan.
Nuts and seeds like almonds, chia seeds and sesame seeds can also add to the daily calcium intake of an individual, although they are not as high in calcium as the other types of foods.
Although a healthy, balanced diet can supply all the nutrients we need, some might still find it hard to get sufficient calcium through their food alone.
Thus, they might need to take supplements containing calcium, preferably with the guidance of a healthcare professional.
An example of a supplement is calcium citrate as it offers greater absorption and can be consumed at any time.
Most adults need 1,000 to 1,200 milligrammes of calcium a day.
Be careful of over-supplementation, as it may have side effects like kidney stones, constipation and interference with other important mineral uptake.
Regular weight-bearing activities like walking, jogging and resistance training can help your body build strong bones and retain calcium.
Particularly in older adults, exercise promotes bone formation and slows down the rate of loss, thus helping to prevent osteoporosis.
Exposure to sunlight by spending some time outdoors during the day helps produce vitamin D, which is needed in the absorption of calcium in our bodies.
Due to the importance of vitamin D in this process, those who are unable to get much natural sunlight will need to take supplements of this vitamin to ensure they have high enough levels.
Intake of large amounts of caffeine (e.g. in coffee or tea) or alcohol can impede calcium absorption.
Therefore, it is important to consume caffeine and/or alcohol in moderation.
The association between smoking and low bone density, as well as higher rates of fractures, is clear.
Quitting smoking could dramatically improve bone health and overall well-being.
Through a multi-pronged strategy involving dietary changes, the right nutritional support and some health- promoting lifestyle behaviours, we can easily reduce the suffering associated with calcium deficiency, while also improving our overall well-being and quality of life.
Datuk Dr Nor Ashikin Mokhtar is a consultant obstetrician and gynaecologist, and a functional medicine practitioner. For further information, email starhealth@thestar.com.my. The information provided is for educational and communication purposes only, and it should not be construed as personal medical advice. Information published in this article is not intended to replace, supplant or augment a consultation with a health professional regarding the reader’s own medical care. The Star does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in this column. The Star disclaims all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.
