Are You Calcium Deficient?

Calcium is often overshadowed by other vitamins and minerals, but it is just as essential. Because signs of deficiency can be subtle or slow to appear, calcium is often only considered when symptoms become more noticeable or when more serious conditions (such as osteoporosis) develop. It is important to ensure a healthy intake of calcium from an early age, particularly between 9 and 18, when our bodies are growing the most. Neglecting bone health during these years can have lasting effects later in life.

You might be surprised at just how common low calcium intake is in the UK. Around 15% of kids and teens aged 11 to 18 aren’t getting enough, and about 9% of adult women fall short too[1]. That means it’s not just something to worry about later in life, many kids and women in adulthood could be missing out on this essential vitamin.

🦴Did you know? Your bones are stronger than concrete? They’re packed with calcium and other minerals, making them incredibly strong.

How Much Calcium Do You Need?

Here’s a guide to the recommended daily calcium intake for different life stages, so you can see how much your body actually needs:

*Estimated Average Requirements for energy and Reference Nutrient Intakes for selected nutrients [2]

What Are The Signs You’re Deficient?

While the signs of calcium deficiency can be subtle, they often become noticeable when we pay closer attention to our daily health and how our bodies feel. Our bodies are great at letting us know when something isn’t quite right, and it’s important to listen and make small adjustments to support what it needs.

Brittle Hair & Nails – Hair may become dry, brittle, thin, or grow more slowly. Nails can also become weak, brittle, or split easily, which can be early but subtle signs of calcium deficiency[3]. Don’t be fooled by the popular myth that horizontal lines on your nails are a sign of low calcium! These lines actually occur when nail growth is temporarily disrupted due to illness, injury, or stress, not a calcium deficiency.

Muscle Cramping - Muscle cramps or spasms, especially in your legs, back, or feet, are often one of the first signs your body may be low in calcium, since calcium is key for proper muscle function.[4]

Low Energy – Feeling more tired than usual or struggling to stay awake can be another subtle sign of calcium deficiency, as even a small drop in calcium can affect your muscles, nerves, and overall energy.[5]

Bone or Joint Pain - Bone or joint aches can appear over time if calcium levels stay low, because calcium is a building block for strong bones, and a deficiency can leave them feeling fragile, sore, or weak.[6]

Tingling & Numbness - Tingling or numbness in fingers, toes, or around the mouth is less common but still a sign calcium might be low, since it can affect nerve function and lead to these unusual sensations.[7]

How Pregnancy Can Affect Calcium Levels

You may see on social media new mothers sharing their pregnancy journeys and how it affected their teeth, sometimes even resulting in tooth loss. It’s not something that’s often discussed or well understood, especially for first-time mothers. Many people believe that pregnancy directly causes calcium to be leached from a mother’s teeth, leading to tooth loss, but this is a myth.

Research shows that the body works hard during pregnancy to absorb more calcium from the diet to meet the needs of the growing baby. When dietary calcium is insufficient, the body can increase intestinal absorption and adapt bone mineral metabolism, but it does not take calcium directly from the teeth in a way that causes them to fall out.

So, while a baby’s calcium needs don’t ‘suck it straight out of a mother’s teeth,’ insufficient calcium intake combined with the other oral health challenges of pregnancy can indirectly contribute to dental problems that, if left unchecked, may increase the risk of decay or eventual tooth loss.[8]

What’s The Best Way To Increase Calcium Intake?

While the obvious solution might be to take  additional supplements, there are other ways to increase your calcium intake that are easy to incorporate into everyday life and don’t take much time or money.

Dairy Products

Milk, yogurt, and cheese are all rich sources of calcium. Softer cheeses and fortified plant-based milks work well too, especially if you’re avoiding dairy. Including a few of these throughout your day makes it much easier to meet your recommended calcium intake and keep your bones strong and healthy.

Leafy Greens

Leafy greens are another great way to boost your intake, especially if you’re looking for more plant-based options. Vegetables like kale, broccoli and spinach contain calcium along with other important vitamins and minerals that support overall health. Adding a few servings to your meals each day can help you reach your daily calcium goals while keeping your diet fresh.

Supplements

Taking supplements is the quickest way to increase your calcium intake, or to top it up if you’re already eating a calcium-rich diet but feel you might be slightly falling short. It’s essential to take vitamin D3 alongside calcium, as it helps your body absorb calcium efficiently. Without enough vitamin D3, much of the calcium you consume may pass through your system without being properly absorbed, limiting its ability to strengthen your bones and teeth. Vitamin D3 also plays a key role in maintaining overall bone health by supporting bone mineralisation and density, helping to reduce the risk of weak or brittle bones over time.