Calcium melk

Calcium deficiency? Symptoms, causes, and solutions

Geschreven door: Ebrina van der Bijl

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Gepubliceerd op:

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Leesduur: 6 min

Did you know that your bone density reaches its peak in your twenties? After that, you no longer build up additional reserves, and it's all about preservation. This makes calcium at a young age just as important as later in life.

The difference is particularly noticeable in women: After menopause, bone loss accelerates, with more than 20% of women over the age of 50 developing osteoporosis, compared to 6% of men. (1)

In this article, I'll show you how to recognize a deficiency, what the causes are, and how to keep your bones strong at any age.

Calcium is essential from an early age, as bone density peaks around age 25–30; after that, it's primarily about maintaining and preventing bone loss.

A deficiency is often recognized late, with symptoms such as brittle nails, muscle cramps, fatigue, or bone fractures; causes include insufficient intake, vitamin D deficiency, or lack of exercise.

You can get enough calcium from food or supplements, but absorption improves with vitamin D, K2 and magnesium, combined with exercise for strong and healthy bones.

Table of contents
Symptoms of a calcium deficiency Main causes of a calcium deficiency Calcium and aging: 3 myths Step-by-step plan: How to supplement your calcium How much calcium do you need? How do you ensure you get enough calcium from food? My personal advice

Symptoms of a calcium deficiency

A deficiency often only becomes apparent after a while. Possible symptoms include:

  • Brittle nails and dental problems
  • Muscle cramps and tremors
  • Fatigue or confusion (in severe deficiency)
  • Tingling in fingers or toes
  • Bone pain or fractures in severe deficiency (2)

Main causes of calcium deficiency

A calcium deficiency can have several causes, such as:

  • Insufficient dietary intake – Especially in vegans, lactose intolerant or people who consume little dairy.
  • Vitamin D deficiency – Without vitamin D, your body can hardly absorb calcium.
  • Lots of soda or coffee – This promotes calcium loss through your urine.
  • Older age or menopause – Bone absorption decreases and bone loss increases.
  • Little exercise – Bones become stronger through loading. (3)

Calcium and Aging: 3 Myths

There are many misconceptions about calcium and bone health. Here are the three main ones:

  • Myth 1: You can build up calcium reserves throughout your life - Unfortunately! Your bones reach their peak bone mass around age 25–30. After that, it's all about conservation. Those who don't get enough calcium at a young age have fewer reserves later in life and therefore a greater risk of osteoporosis. (4)
  • Myth 2: Calcium supplementation is only important for older adults - No. Young adults should also be aware: Without sufficient calcium, you build weaker bones. The consequences are most pronounced in older adults, especially postmenopausal women. Due to the decline in estrogen, they lose bone mass even faster. (1)(5)
  • Myth 3: There's no point in taking calcium if you already have osteoporosis - While you can't completely repair the damage, calcium intake remains important. Especially when combined with vitamin D, K2, magnesium, and exercise, it's still effective. (6)

Step-by-step plan: How to supplement your calcium

Do you suspect you have a calcium deficiency? Here are the steps you can take to replenish your calcium intake:

  1. Food First – Include calcium-rich foods daily, such as dairy, green leafy vegetables, nuts, and sardines with bones.
  2. Supplement – ​​If your needs are increased or your intake is low, a supplement may be helpful. Choose a form that is easily absorbed, such as calcium citrate, or natural sources like Aquamin® from red algae. (7)
  3. Add Vitamin D, K2 and Magnesium – These nutrients support calcium absorption.
  4. Lifestyle – Exercise such as strength training and walking helps keep your bones strong.

Good to know : You can often correct a deficiency in your blood values ​​within days to weeks with diet or supplements. But a noticeable effect on your bones takes longer. Bone density changes slowly, and you only really see a difference after 1–2 years of consistent calcium intake (plus vitamin D) and regular exercise. (5)

How much calcium do you need?

The official recommendations in the Netherlands are: (8)

  • Adults (19–50 years) - 1,000 mg per day
  • Adolescents (9–13 years) - 1,100 mg per day
  • Adolescents (14–18 years) - 1,200 mg per day
  • Women >50 years and men >70 years : 1,200 mg per day
  • Men (51–70 years) - 1,100 mg per day

Note : The upper limit is 2,500 mg per day (food and supplements combined). Stay below this limit to avoid risks such as kidney stones.

How do you ensure you get enough calcium from food?

Getting enough calcium isn't actually that difficult, as long as you know where it's found. Dairy products help, but there are plenty of alternatives as well.

To give you a better idea, here are two examples of how you can cover a large part of your daily needs:

With dairy:

  • 2 glasses of milk (400 ml) - ±240 mg
  • 1 slice of cheese (20 g) - ±150 mg
  • 100 g kale (cooked) - ±180 mg

Total: ±570 mg

Dairy-free:

  • 1 portion of sardines with bones (100 g) - ±400 mg
  • 100 g broccoli (cooked) - ±50 mg
  • 30 g almonds: ±80 mg
  • 2 dried figs - ±120 mg

Total: ±650 mg

So you see, with a little variation you can go a long way, even without dairy.

My personal advice

If you want to boost your calcium intake, simply taking calcium isn't enough. Your body needs a few nutrients to properly absorb that calcium and get it into your bones:

  1. Vitamin D - Increases calcium absorption in the bones.(5) (6)
  2. Vitamin K2 - Also plays a role in bone formation. You can find K2 in natto (if you like it), aged cheese, or a supplement. Choose K2-MK7, which works best. (9)
  3. Magnesium - Like calcium, it is important for bone composition
  4. Phosphorus - Works with calcium to maintain strong bones. Fortunately, you usually get enough of this through your diet, so you don't need to do much about it.

My golden tip : Combine wisely! For example, make a meal with kale (calcium), salmon (vitamin D), and a handful of almonds (magnesium). Or, if you want an easy option, choose a supplement that already contains calcium, vitamin D, K2, and magnesium.

And don't forget to exercise, because a little strength training or walking really does make your bones stronger! (6)

Ebrina van der Bijl - Natural Performance

Ebrina van der Bijl

Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle.

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Sources used

  1. International Osteoporosis Foundation. (2021). SCOPE 2021: A new scorecard for osteoporosis in Europe . https://www.osteoporosis.foundation/sites/iofbonehealth/files/scope-2021/Netherlands%20report.pdf
  2. National Institutes of Health. (2020). Calcium: Fact sheet for health professionals . https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
  3. Van der Velde, R.Y., Brouwers, J.R., Geusens, P.P., Lems, W.F., & van den Bergh, J.P. (2014). Calcium intake in Dutch fracture patients: The Delft Cohort Study. Osteoporosis International, 25 (5), 1647–1655. https://doi.org/10.1007/s00198-014-2625-4
  4. Huncharek, M., Muscat, J., & Kupelnick, B. (2008). Impact of dairy products and dietary calcium on bone-mineral content in children: Results of a meta-analysis. Bone, 43 (2), 312-321. https://doi.org/10.1016/j.bone.2008.02.022
  5. Tang, B. M., Eslick, G. D., Nowson, C., Smith, C., & Bensoussan, A. (2007). Use of calcium or calcium in combination with vitamin D supplementation to prevent fractures and bone loss in people aged 50 years and older: A meta-analysis. The Lancet, 370 (9588), 657-666. https://doi.org/10.1016/S0140-6736(07)61342-7
  6. Weaver, C. M., Alexander, D. D., Boushey, C. J., Dawson-Hughes, B., Lappe, J. M., LeBoff, M. S., ... & Wang, D. D. (2016). Calcium plus vitamin D supplementation and risk of fractures: An updated meta-analysis from the National Osteoporosis Foundation. Osteoporosis International, 27 (1), 367-376. https://doi.org/10.1007/s00198-015-3386-5
  7. König, J., & Elmadfa, I. (2022). Calcium bioavailability from different calcium salts: A systematic review. European Journal of Clinical Nutrition, 76 (4), 584–595. https://doi.org/10.1038/s41430-021-01044-2
  8. EFSA Panel on Dietetic Products, Nutrition and Allergies. (2015). Scientific Opinion on Dietary Reference Values ​​for calcium. EFSA Journal, 13 (5), 4101. https://doi.org/10.2903/j.efsa.2015.4101
  9. Schwalfenberg, G. K. (2017). Vitamins K1 and K2: The emerging group of vitamins required for human health. Journal of Nutrition and Metabolism, 2017, 6254836. https://doi.org/10.1155/2017/6254836
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