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Home > Nutrition > How to Increase Your Calcium Levels

How to Increase Your Calcium Levels

August 25, 2022 - Updated on December 12, 2022
5 min read
By Sejal Desai, MD | Obesity Medicine Physician

In this article:

  • What Are the Most Calcium-Rich Foods That One Can Eat?
  • What Are the Best Lifestyle Changes to Increase Calcium in the Body?
  • What Is the Daily Requirement of Calcium?
  • What Are the Causes of Low Calcium Levels?
  • What Are the Signs of Calcium Deficiency?
  • What Is the Medical Treatment for People With Low Calcium Levels?
  • What Ailments Can Result From a Calcium Deficiency?
  • Final Word

The main function of calcium in the body is to build and maintain a strong skeletal structure, but it is also involved in blood clotting, muscle contraction, nerve function, and heartbeat regulation. (1)

ways to increase calcium levels

It is the most plentiful mineral found in the body and is almost entirely stored in the bones and teeth.

A calcium deficiency can make your bones and teeth weak and brittle, increasing the risk of osteoporosis with age. Thus, one must get enough of this vital mineral to prevent such bone degeneration and disorders. (2)

What Are the Most Calcium-Rich Foods That One Can Eat?

These are some of the best sources of dietary calcium:

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  1. Dairy products
    • Plain, low-fat yogurt – 8 oz
    • Mozzarella, part skim – 1.5 oz
    • Nonfat milk – 8 oz
    • Low-fat cottage cheese – 1 cup
  2. Green leafy vegetables
    • Spinach, boiled – ½ cup
    • Fresh, cooked kale – 1 cup
    • Turnip greens, boiled – ½ cup
  3. Soy products with added calcium
    • Soy milk – 8 oz
    • Tofu, firm – ½ cup
    • Soybeans, cooked – ½ cup
  4. Breakfast cereals (fortified) – 1 serving
  5. Bread, whole wheat – 1 slice
  6. Corn tortilla – one 6” piece
  7. Fish with bones – salmon, pink, canned – 3 oz
  8. Beans – pinto, canned – ½ cup
  9. Broccoli, raw – ½ cup
  10. Chia seeds – 1 tbsp

What Are the Best Lifestyle Changes to Increase Calcium in the Body?

lifestyle changes to increase calcium levels in the body
  1. Maintain a healthy body weight.
  2. Exercise regularly.
  3. Avoid excessive consumption of alcohol, sodas, caffeine, and tobacco.
  4. Eat foods rich in vitamin D (or take a supplement) as it helps the body absorb calcium.
  5. Avoid high sodium intake.
  6. Enjoy early-morning sunlight, since sunlight triggers the production of vitamin D in the body.

What Is the Daily Requirement of Calcium?

The daily recommended intake of calcium varies according to the age of the individual. According to the National Institutes of Health (NIH), the daily recommended dietary allowance (RDA) is as follows:

AgeMaleFemalePregnantLactating
0-6 months*200 mg200 mg--
7-12 months*260 mg260 mg--
1-3 years700 mg700 mg--
4-8 years1,000 mg1,000 mg--
9-13 years1,300 mg1,300 mg--
14-18 years1,300 mg1,300 mg1,300 mg1,300 mg
19-50 years1,000 mg1,000 mg1,000 mg1,000 mg
51-70 years1,000 mg1,200 mg--
>70+ years1,200 mg1,200 mg--

As you can see, calcium intake is important for all ages. However, women especially need to increase their intake around the time of menopause. (3)

What Are the Causes of Low Calcium Levels?

causes of low calcium levels

The best way to determine your calcium level is by a blood test. Levels less than 8.8 mg/dl are considered low. A low calcium level is called hypocalcemia. (4)

Hypocalcemia has many causes, (5) including:

  • Poor dietary calcium intake (due to intolerance, allergy, or following a vegan diet)
  • Vitamin D or magnesium deficiency
  • Medications that may decrease absorption (such as chemotherapy drugs, bisphosphonates, and proton pump inhibitors)
  • Hormonal changes (such as a decline in estrogen during menopause)
  • Some chronic and acute diseases (such as renal disease, pancreatitis, and hypoparathyroidism)
  • Genetic factors

What Are the Signs of Calcium Deficiency?

major signs of calcium deficiency

Calcium deficiency usually sets in quietly with no symptoms in the initial stages. But as the disease progresses, the most common symptoms are muscle spasms and numbness or tingling of the hands, feet, and face.

More severe signs and symptoms include brain or kidney calcifications, depression, congestive heart failure, seizures, and, rarely, coma. (6)

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What Is the Medical Treatment for People With Low Calcium Levels?

The medical treatment usually involves adding more calcium to the diet.

However, in some individuals, oral supplements may be needed, which can be of two types: calcium carbonate and calcium citrate. Calcium carbonate supplements are known to trigger gastrointestinal side effects, such as gas, bloating, and constipation.

For adults >65 years old, oral supplements are not advised. (7) Severely deficient individuals may need calcium injections.

What Ailments Can Result From a Calcium Deficiency?

Inadequate intake of calcium can lead to many diseases, such as osteopenia and osteoporosis. (8) Osteopenia is the beginning of bone disease, and osteoporosis is characterized by fragile bones and an increased risk of falling, which may lead to fractures. (9)

In children, low calcium intake may stunt growth.

Final Word

The best way to meet your calcium needs is through food sources as they also provide other important nutrients. However, you must always carefully monitor your intake of calcium-rich foods as some of them are also high in saturated and trans fats, which can negatively affect your health.

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If you fail to get your recommended calcium intake from diet alone, consider taking a supplement but only after running it by your doctor. This is because calcium supplements can interfere with your other medications and may even cause an overdose of this mineral, which is associated with adverse outcomes such as bloating, constipation, and kidney stones. (7)

References
  1. Vannucci L, Fossi C, Quattrini S, et al. Calcium intake in Bone Health: A focus on calcium-rich mineral waters. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316542/. Published December 5, 2018.
  2. Overview of calcium – NCBI bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK56060/.
  3. Purdue-Smithe AC, Whitcomb BW, Szegda KL, et al. Vitamin D and calcium intake and risk of early menopause. The American journal of clinical nutrition. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5445672/. Published June 2017.
  4. Calcium – StatPearls – NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK557683/.
  5. Sözen T, Özışık L, Başaran NÇ. An overview and management of osteoporosis. European journal of rheumatology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5335887/. Published March 2017.
  6. Hypocalcemia: Diagnosis and treatment – endotext – NCBI bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK279022/.
  7. Li K, Wang X-F, Li D-Y, et al. The good, the bad, and the ugly of calcium supplementation: A review of calcium intake on human health. Clinical interventions in aging. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6276611/. Published November 28, 2018.
  8. Marshall K, Teo L, Shanahan C, Legette LC, Mitmesser SH. Inadequate calcium and vitamin D intake and osteoporosis risk in older Americans living in poverty with food insecurities. PloS one. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7343143/. Published July 8, 2020.
  9. Pouresmaeili F, Kamalidehghan B, Kamarehei M, Goh YM. A comprehensive overview on osteoporosis and its risk factors. Therapeutics and clinical risk management. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6225907/. Published November 6, 2018.
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