Tips to Prevent Calcium Deficiency in Your Body

Calcium deficiency can be a serious problem as you get older since your body needs an adequate supply of calcium to keep your bones, blood and surrounding cells healthy. A calcium deficiency in your later years can lead to osteoporosis, which can make your bones like eggshells. How can you prevent calcium deficiency?



Every seven years, your entire skeleton breaks down and is regenerated again. So in real terms, your skeletal system is no older than seven years no matter how old you are. Almost all of the calcium in your body is in your skeleton.

There is only about 1% extra calcium outside of your skeletal system, and most of this one percent is in your blood. As a child, it’s important to always get enough calcium in your diet on a daily basis, or your bones will simply not fully form properly.

By not consuming enough daily calcium over a prolonged period of time, your bones will become spongy and brittle as you get older. When this happens, your bones can break under the slightest of stress, even while walking.

Women are especially prone to a calcium deficiency more than men due to the monthly menstruation cycle where the woman’s body loses calcium through the loss of blood.

Osteoporosis isn’t the type of condition that happens overnight. It’s a gradual process where the body loses vital amounts of calcium over a period of years.

It’s almost impossible to detect osteoporosis since X-rays can’t detect it until your bones are in an advanced state of decay and at this point, it’s too late. This is why it’s essential to keep a constant eye on taking in an adequate supply of calcium daily.

Babies need about 500mg of calcium per day. From the ages 1 to 10, the body needs around 800mg per day. From ages 11 to 25, we need the highest intake of daily calcium at a level of 1200mg. After age 25, we must regularly consume about 800mg per day for the rest of our lives.

Pregnant women need more calcium than the average person, but it will be best to consult your doctor regarding how much will be ideal for you during that period.


Since osteoporosis is so difficult to detect, you may get some early warning signs that may indicate you seriously need to increase your calcium intake.

If you suffer from an aching back or have regular muscle spasms, this may indicate some of those early warning signs. Also, if your body feels uncomfortable to move, twist or if bending down causes you pain, it might be due to a calcium deficiency.

The reason why you may begin to feel pain in your back and other bones is because your diet is not supplying the necessary calcium it needs to keep you healthy and flexible, so your body draws calcium from your bones. The longer this goes on for, the more brittle your bones will become. Over an extended period of time, this leads to osteoporosis.

Eating an excess of sugar or foods with a high rating on the glycemic index like white flour and potatoes can have an adverse reaction to the delicate acid level in your stomach, which may have the effect of minimising the amount of calcium your body can utilise for healthy bones. So eating foods high in refined sugar won’t only make you fat, it may increase your long-term risk of osteoporosis.


Although calcium doesn’t often come directly from all protein foods you eat, it’s essential to eat enough complete proteins in your diet, so your body will be able to absorb the calcium you ingest properly.

The protein you need to have in your body acts as a transport for calcium into your system in a similar way to how glucose acts as a transport for carbohydrates and protein into your muscles.

Your body is one giant chemical chain reaction and if one chemical, mineral or vitamin is deficient, your whole system can suffer as a result.

There are a number of other ways the body can lose calcium from normal activities like sweating during exercise. Even drinking an excess of water can deplete your calcium supplies. Although it’s common knowledge, alcohol is not good for you for numerous reasons.

It also has the effect of acting as a strong diuretic drawing out calcium from your body through excess urination. Stress can be another factor related to the loss of calcium since when you’re under stress, your body needs to produce more stress-reducing hormones. Since this calcium is used for hormone production, it means there’s less calcium for your bones.


Exercising isn’t only healthy for your muscles and heart, it’s also one of the ways your bones get stronger. It’s the pressure put on your bones that makes them stronger.

So along with a high-protein diet and taking adequate calcium, a regular program of low-intensity exercise like walking and medium to high-intensity training like resistance training with weights, or maintaining your ideal body weight will help keep your bones healthy and strong in your later years.

Calcium is also used for glycogen storage. Glycogen is what food is turned into for energy and is stored in the muscles. If you’ve ever worked out with weights and feel a burn or obvious pump in the muscle you’re training, this is due to the burning of glycogen in the muscle. Glycogen is necessary for muscle contraction, without it, you may suffer from spasms and cramping in your muscles.


The biggest problem with calcium deficiency is you may not know you’re suffering from it until it’s too late and a huge percentage of your bone mass has wasted away. It’s for this reason you need to be conscious about taking in the necessary 800mg of calcium per day throughout your life. You can get by for years on a lower dose, but eventually, this will catch up with you, and the result can be debilitating.

The easiest way to take in enough calcium each day is through calcium-rich dairy foods. If you don’t eat dairy, you can take in calcium through vegetables like broccoli, cabbage and spinach. Nuts like almonds and Brazil nuts as well as sesame seeds also contain calcium. Salmon is very high in calcium. You can also ingest adequate calcium through fortified juices, bread and breakfast cereals.

Calcium deficiency can happen to anyone. As they say, prevention is better than a cure, so you must always keep this adage in mind. Do your best to follow the tips above to prevent calcium deficiency, and you’ll enjoy a more mobile, agile and flexible body for a long time.


Anthony Hill

When you put together the sum total of my 30 years of bodybuilding training, the contests, the vast array of diets I have experimented (tortured) myself with as well as the experiences I have been through with various training partners in the gyms I have trained in all over the world, it’s been a great ride and I wouldn’t change it for anything. Over the years, I have been fortunate enough to be able to do lots of personal training for private clients alongside my day job. For a few years during my 30’s, I moved to Asia and worked as the Fitness Manager and head personal trainer at one of Thailand’s leading gyms in Bangkok. Learn More

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