How Do I Know If I'm Not Getting Enough Calcium? Look For These 5 Signs!

Calcium Rich Foods

Calcium is not only an important component of a healthy diet but also a mineral necessary for life. The National Osteoporosis Foundation says, "Calcium plays an important role in building stronger, denser bones early in life and keeping bones strong and healthy later in life." Calcium is essential for healthy bones and teeth, but many people don't realize that calcium also stabilizes blood pressure and regulates your heartbeat.

So, how can you tell if you're not getting enough?

The recommended daily calcium intake varies with age; the older you get, the more calcium you need. But how do you know if you're getting enough? Here are 5 signs to watch for:

• Muscle aches and cramps - since calcium regulates muscle function, one of the first signs of calcium deficiency can be muscle aches and cramps, especially in the arms, underarms and thighs.
• Brittle nails - calcium deficiency can also cause brittle nails, and nails that are weak and slow-growing.
• Sleep problems - not enough calcium can cause sleep problems, either preventing you from sleep or from having the kind of deep sleep that enables your body to get enough rest.
• Feeling tired - this symptom tends to compound; you may not feel it right away. But eventually if you begin to experience fatigue all the time, it may be due to a calcium deficiency.
• Tooth decay - this is the one most people think of as a result of calcium deficiency. And they are right. Since 99 percent of calcium is stored in the bones and teeth, tooth decay can be a sign of calcium deficiency. 

Foods rich in calcium

If you experience any of these signs of calcium deficiency, eat more foods that are rich in calcium. These include milk, yogurt, cheese, cabbage, kale, spinach, broccoli, grains, cereal and fruit juices.