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Is it a calcium deficiency? Symptoms and causes to look out for
Written byMedico Digital
Reviewed bySam Ward
Wondering if you might have a calcium deficiency, want to know what the symptoms are and what you can do about it? Let’s look into the science
Summary
1What is calcium and why is it so important?
Calcium is an essential mineral that helps to maintain normal bones and teeth, muscle function and blood clotting…
2Causes of calcium deficiency
If the levels of calcium you’re getting from your diet are low, your risk for developing calcium deficiency will increase…
3Calcium deficiency symptoms
When your body isn’t getting enough calcium from your diet, it will begin to use the calcium in your teeth and bones…
Started noticing some symptoms that you think might be the result of a calcium deficiency? Or maybe you’ve made some dietary changes and want to make sure you’re still able to get enough calcium from the food you eat?
Look no further. We’ll explain the role that calcium plays in your body, what the signs of calcium deficiency are and how you can make sure you’re getting enough of this mineral.
Keep reading to find out more.
What is calcium and why is it so important?
Calcium is an essential mineral that plays many important roles in your body, including:1-5
As a result, your body needs plenty of calcium to function properly.1
According to the NHS, adults aged between 19 and 64 years need 700mg of calcium a day, which should be achievable if you eat a varied and balanced diet.1,4
However, some people need more than this. For example, those with coeliac disease and osteoporosis need 1000mg of calcium a day, and breastfeeding mothers need a whopping 1250mg a day.2
Ideally, you should get this through your diet – however, if you struggle to get enough, check with a healthcare professional first before taking a supplement for the first time.
Causes of calcium deficiency
If the levels of calcium you’re getting from your diet are low, your risk of developing calcium deficiency will increase.
Calcium deficiency can be caused by a number of factors, including:
- being post-menopausal – during menopause, the ability to produce oestrogen decreases, which in turn reduces the absorption of calcium.1,6,7 As a result, on average, women lose around 1% of their bone mineral density per year after menopause6
- avoiding dairy products – people who can’t tolerate dairy products or choose to abstain from consuming them (for example, people who follow a vegan diet) have a higher risk of inadequate calcium intake, as dairy products are rich sources of calcium6
- low vitamin D levels – vitamin D helps the body absorb calcium from food, so vitamin D deficiency may lead to low calcium levels1
- long-term use of certain medication – bisphosphonates, cisplatin or proton pump inhibitors can all cause low calcium levels in the blood4
If you think you might be at risk of calcium deficiency, speak to your doctor for further guidance.
Calcium deficiency symptoms
When your body isn’t getting enough calcium from your diet, it will begin to use the calcium in your teeth and bones.3,8 As a result, in many cases, the first symptom of running low on calcium can be the loss of a tooth or an unexpected fracture.8
Other symptoms of a calcium deficiency can include:8
- muscle cramping
- brittle nails
- confusion
- memory problems
- irritability
- depression
- hallucinations
- tingling in the lips, tongue, finger and/or feet
- seizures
A long-term calcium deficiency can lead to certain conditions, such as:
- osteoporosis – a health condition that weakens your bones, making them fragile and more likely to break1,7
- osteopenia – in the stages before osteoporosis, you may have a lower bone density than the average for your age7
- hypocalcaemia – a condition which is usually a result of hypoparathyroidism (a rare condition where the parathyroid glands don’t produce enough parathyroid hormone). It impacts the ability of your bones to absorb calcium, causing various symptoms, such as numbness and tingling in the hands and feet and muscle spasms6
Where can you find calcium? Calcium-rich foods
Most people can get all the calcium they need through a varied and balanced diet which includes foods such as:1
- milk, cheese and dairy products
- green leafy vegetables, such as broccoli, cabbage and okra
- soya beans
- tofu
- bread and other products made with fortified flour
- bony fish, such as sardines and pilchards
- some plant-based drinks, such as soya or oat drink, with added calcium (it’s always worth reading the label to check if a product contains calcium and if so, how much)
You can find out more about where you can find calcium in our article on great sources of calcium.
If you’re vegan or vegetarian and want to learn more about where to get your calcium from, take a look at 9 of the best vegan calcium-rich sources.
A good diet is just one of the building blocks for healthy bones.1 Additionally, you can try to maintain healthy levels of calcium by making certain lifestyle changes that can help your bones keep strong.
These include:1-3
- exercising regularly
- getting enough vitamin D
When to take a calcium supplement
If you’re post-menopausal, have dietary restrictions, are pregnant or breastfeeding, or are aware you need to increase your calcium intake for any other reason, you may be considering taking a calcium supplement after speaking to your doctor.
If you choose to take a calcium supplement, there is some guidance you should be aware of:
- don’t take more than 1500mg of calcium per day, as calcium can be harmful in large doses3,4
- you should avoid taking calcium supplements if you have hypercalcaemia, which means a high level of calcium in the blood9,10
- combining calcium with vitamin D has been found to have a favourable effect on bone mineral density11
Always make sure you speak with your doctor before taking calcium supplements as they can confirm the right dose for your unique needs.
The final say
Calcium is a vital mineral that primarily helps to keep your bones and teeth strong.1,6 However, it also has other roles in the body.1-4 As a result, without it, your body won’t be able to operate to its fullest.3
You should be able to get enough calcium from your diet.4 However, if you’re concerned about not getting enough calcium or are aware you need to increase your intake for any reason, you can take a calcium supplement.
If you’re worried about your calcium levels, however, you should speak to a healthcare professional for personalised advice.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
- NHS. Food for healthy bones [Internet]. [cited 2024 Jun 22]. Available from: https://www.nhs.uk/live-well/bone-health/food-for-strong-bones/
- NHS. Milton Keynes University Hospital. Calcium information sheet [Internet]. [cited 2024 Jun 22]. Available from: https://www.mkuh.nhs.uk/patient-information-leaflet/calcium-information-sheet
- NHS. Calcium [Internet]. [cited 2024 Jun 22]. Available from: https://www.cht.nhs.uk/fileadmin/site_setup/contentUploads/newsItems/Files/Calcium_intake.pdf
- NHS. Calcium - Vitamins and minerals [Internet]. [cited 2024 Jun 22]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/calcium/
- European Commission. Food and Feed Information Portal Database: Health Claims [Internet]. [cited 2025 Feb 6]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register
- National Institutes of Health. Office of Dietary Supplements - Calcium [Internet]. [cited 2024 Jun 22]. Available from: https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/#h8
- NHS. Osteoporosis [Internet]. [cited 2024 Jun 22]. Available from: https://www.nhs.uk/conditions/osteoporosis/
- NHS. About calcium and calcium deficiency [Internet]. [cited 2024 Jun 22]. Available from: https://www.whittington.nhs.uk/document.ashx?id=1949
- NHS. Hypoparathyroidism [Internet]. [cited 2024 Jun 22]. Available from: https://www.nhs.uk/conditions/hypoparathyroidism/
- Tinawi M. Disorders of calcium metabolism: Hypocalcemia and hypercalcemia. Cureus. 2021;13(1):e12420. https://doi.org/10.7759/cureus.12420
- Liu C, et al. Effects of combined calcium and vitamin D supplementation on osteoporosis in postmenopausal women: A systematic review and meta-analysis of randomized controlled trials. Food Funct. 2020;11(12):10817–27. https://doi.org/10.1039/D0FO00787K
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