Care for calcium: how much do you need & how to check if you’re getting enough

Everyone knows that calcium is essential for bone health, but that’s not all. The micronutrient also plays a major role in helping with blood clots, muscle movement and cardiovascular function. But since your body cannot produce calcium on its own, it ends up relying on your diet to fulfil its calcium needs.

Now that you know its importance, you might be wondering just how much calcium do you need to eat every day. According to the American Academy of Nutrition and Dietetics, adults aged 19 to 50 years need at least 1,000 mg of calcium per day. As our bones get weaker over time, women aged over 50 and men above 70 need at least 1,200 mg of calcium a day.

SEE MORE This is how your body tells you which nutrients are running low

So, are you eating enough calcium? There is no medical test to verify whether you have a calcium deficiency, says the Cleveland Health Clinic. There are no obvious signals either but over time low calcium levels can result in certain symptoms that are worth keeping in mind.

Here are some common signs of a calcium deficiency:

1. Weakness or cramping of the muscles
2. Numbness, or tingling in fingers
3. Confusion or loss of memory
4. Abnormal heart rate
5. Brittle or weak nails
6. Prone to bone fracturing

A severe deficiency of calcium can lead to hypocalcaemia. So, if you think your body is showing such symptoms, it might a good idea to consult your doctor!

SEE MORE Calcium without dairy? Load up on these foods