Nutritionist shares eight signs of a calcium deficiency to look out for

Our bodies need certain vitamins and minerals to ensure they function to the best of their abilities.

And this is the case with calcium, a mineral most commonly associated with healthy bones and teeth.

It also helps the nerves to carry messages between your brain and the body, and helps blood vessels move blood around.

According to the NHS, most of us will be able to get all the calcium we need from our diets.

Calcium can be found in foods such as milk, cheese and other dairy, and green leafy vegetables.

However, not everyone consumes or absorbs enough calcium.

Registered nutritionist for Nutrivitality, Elizabeth Wall, spoke with Express.co.uk about the warning signs of a deficiency.

“From a young age, we get told the importance of calcium for strong bones, however, calcium is important for other functions,” she explained.

“Your body needs calcium for muscle movement and for your nerves to send messages to your brain.

“Calcium also helps blood vessels move blood throughout your body and helps release hormones that affect many functions in your body.

“A lack of calcium can lead to extreme fatigue, with feelings of sluggishness, as well as insomnia, which can impact your overall health and state of mind.

“Although the bones store calcium, they need high levels to stay strong, so a deficiency will make your bones more brittle and prone to injury.

“Oral hygiene and dental issues are another risk, with tooth decay and irritated gums often found in those with a calcium deficiency.

“Research has also found that low calcium is linked to severe premenstrual syndrome, so keeping on top of your calcium levels can also help with your cycle.

“Keeping an eye on all your vitamin levels, including calcium, is vital for a healthy body and mind.”

She warned of eight “common” signs of a calcium deficiency:

• Fatigue
• Poor oral health
• Muscle pains and stiffness
• Brittle or fractures to bones
• Brain fog
• Dizziness
• Numbness and tingling in your fingers
• Nail and skin issues, including dryness or inflammation.

“A calcium deficiency happens when a person isn’t consuming enough calcium-rich foods and the amount we need daily depends on our age, and many other factors,” she said.

“Because calcium largely comes from dairy, those practising a vegan diet may suffer from a deficiency so it’s important these groups take a supplementary approach.

“Our bones for instance not only store calcium, but require high intake in order to stay strong.

“When a person is low in calcium the body and bones can become brittle and more prone to injury.

“A calcium deficiency can also stem from a chronic or severe vitamin D deficiency, as dangerously low levels of vitamin D can cause a decline in calcium and phosphorus absorption by your intestines, leading to low calcium levels in your blood.

“This then has a knock-on effect causing low energy levels and fatigue.”

What to do if you think you are deficient

Ms Wall added: “If you’re struggling with any of these symptoms, we’d suggest speaking with a doctor to do a blood test for both calcium and vitamin D.

“If you do have a deficiency, this can be managed with changes to your diet and some additional supplements.

“It’s important for adults to not take more than 2,500mg per day, as this could be harmful to the body and cause issues such as diarrhoea, so ensure you speak with a doctor before taking any supplements.”