vitamins deficiency symptoms

Calcium benefits and deficiency symptoms

Calcium is most abundant mineral in the body. Calcium effects on bone health are most well known for its, but it can also be used to treat elevated cholesterol and hypertension.Kal Crystal Calcium Easy Dissolve Calcium Unflavored, 1000 mg (300 grams)

It is essential for building and maintaining bones and teeth and also required for muscle contractions and nerve function. Calcium regulates blood pressure, blood vessel contractions, and clotting, involved in enzyme reactions.
It used for the prevention of osteoporosis, colorectal cancer, preeclampsia.
Calcium probably has only a small role in loouring cholesterol. But recent researches show calcium may have important role in decreasing cholesterol via its ability to improve the function of bile in the liver thereby increasing cholesterol excretion. Another study showed that calcium supplementation did decrease cholesterol slightly and with more significant increases in HDL.
Calcium supplementation may produce modest reductions in blood pressure, usually only 1 or 2 points. But in those whose blood pressure is very sensitive to salt intake or whose dietary intake of calcium is low, supplementation may be more effective.
Benefits to bone health, tooth retention, weight loss, PMS, and reduction in the risk of colorectal cancer make calcium one of our most important dietary nutrients and nutritional supplements.

Calcium deficiency can occur with poor diet, abnormal parathyroid function (gland that regulates blood calcium levels), kidney failure, and vitamin D or magnesium deficiency.

Calcium deficiency symptoms

Symptoms of deficiency include bone loss and weakening, heart palpitations, tooth decay, insomnia, muscle cramps, back and leg pain, nervous disorders, and rickets (bone deformities in children).

Drugs that deplete calcium- cimetidine, ranitidine, phenytoin, omeprazole, aluminum antacids, corticosteroids, cholestyramine, mineral oil and furosemide.

A high intake of salt, protein, phosphorus (soft drinks and food additives) and caffeine can promote calcium losses and development of calcium deficiency.

Most multivitamin and mineral supplements provide small amount of calcium because it is quite bulky. Therefore, a separate calcium supplement may be necessary, especially for those at risk of osteoporosis and those with high blood pressure.

As calcium reduces iron absorption we should separate calcium-rich foods and supplements by two hours from iron supplements. Also avoid drinking tea with meals, as the tannins in tea reduce calcium absorption.

Some vegetables such as oxalic acid, which is found in raw spinach, rhubarb, sweet potato and dried beans contain chemicals that inhibit the absorption of calcium

Calcium Food Sources

Dairy, tofu, cabbage, kale, broccoli and legumes

Calcium side effects

Calcium may cause kidney stones and kidney problems in those at risk; high doses may cause constipation and gas.

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