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1. how can you recognize a calcium deficiency?
Calcium deficiency, also called hypocalcemia, can cause various symptoms and signs. Here are some common signs that could indicate a calcium deficiency:
Muscle weakness and cramps: Calcium plays an important role in muscle contraction. A deficiency can lead to muscle weakness, muscle cramps and twitching.
Osteoporosis and bone problems: Calcium is essential for bone health and strength. A deficiency of calcium can lead to an increased risk of osteoporosis, bone fractures, and bone problems.
Fatigue and exhaustion: Calcium is also important for energy metabolism in the body. A deficiency can lead to general fatigue, exhaustion and decreased performance.
Heart Problems: Calcium plays a critical role in regulating heart rhythm. A deficiency can lead to heart rhythm problems, such as irregular heartbeat or increased risk of high blood pressure and heart disease.
Numbness and tingling: Calcium deficiency can cause numbness, tingling, or formication in the hands, feet, or face.
Poor dental and bone health: calcium is essential for forming and maintaining healthy teeth and bones. Deficiency can lead to dental problems such as tooth decay and tooth loss, as well as poor bone health.
2. How do you cover your calcium deficiency through food?
Calcium is a vital nutrient for the body that plays a critical role in maintaining bone health, muscle contraction, blood clotting and signaling between cells. To make sure you're getting enough calcium, you can include foods in your diet that are rich in this important mineral. Dairy products such as milk, yogurt and cheese are excellent sources of calcium. Not only do they contain calcium, but they also contain other important nutrients such as protein and vitamin D that can contribute to calcium absorption. However, if you are lactose intolerant or do not want to consume dairy products, there are also many non-dairy alternatives such as almond or soy milk that are fortified with calcium. Green leafy vegetables such as kale, spinach, broccoli and arugula are also rich in calcium. These vegetables are low in calories and contain calcium as well as many other important vitamins and minerals. Legumes such as beans, lentils and chickpeas are not only a good source of protein, but also rich in calcium. You can use these versatile foods in soups, salads or as a side dish with meals. Nuts such as almonds, hazelnuts and walnuts also contain calcium. They are also rich in healthy fats and fiber, making them a healthy addition to your diet. Seeds like sesame seeds and chia seeds can also provide calcium. You can add them to cereal, yogurt or salads to increase the amount of calcium and other nutrients in your diet. Fish such as sardines and salmon, consumed with the edible bones, are also good sources of calcium. These types of fish not only contain calcium, but also omega-3 fatty acids, which are good for the cardiovascular system.
3. How much calcium should one consume per day?
The daily requirement of calcium depends on age and gender. The German Nutrition Society (DGE) recommends a daily calcium intake of about 900-1000 mg for adults. For infants, an amount of about 500 mg is sufficient. Pregnant and breastfeeding women, on the other hand, should consume about 1300 mg of calcium, since they have to provide for their offspring. However, the daily requirement may vary depending on body size and weight.
4. calcium in the form of dietary supplements
Calcium should normally be absorbed daily by the body. The best way, of course, is through a healthy and balanced diet. However, many people find it very difficult to cover their complete requirements of minerals and trace elements. In this case, calcium should be taken in addition to avoid calcium deficiency. Calcium is commercially available in the form of dietary supplements. It is offered in the form of calcium capsules and calcium tablets. Both forms are easy to use and enter the circulation quickly. However, calcium tablets are sold in pharmacies, which in many cases contain artificial additives or are manufactured abroad. Calcium capsules often contain only the active ingredient in a vegetable cellulose shell and can therefore be produced without fillers. Calcium capsules or calcium tablets should be taken with sufficient liquid (for example water or juice). It does not matter whether calcium is taken before or after meals. However, if you have a sensitive stomach and cannot take calcium tablets or calcium capsules on an empty stomach, you should eat something beforehand and take the supplements afterwards. In general, it should always be ensured that the product was produced in Germany to guarantee a consistently high preparation quality. If you buy a preparation from Germany, you can be sure that the product was also produced safely and has a high quality.
Our recommendation:
Vitamineule® Calcium Capsules
In our online store you will find our calcium capsules from Vitamineule®, which are completely free of artificial additives. Vitamineule® Calcium Capsules contain 120 mg of pure calcium from calcium carbonate per capsule. Each can contains 90 capsules. In addition to fast & free shipping, we offer a voluntary six-month return guarantee on all products.
5. conclusion: How can you recognize a calcium deficiency?
In summary, calcium in the form of supplements is important to ensure that the body is adequately supplied with this essential mineral. Dietary supplements can be a convenient option to meet calcium needs, especially for special dietary needs or increased requirements. However, it is advisable to consult a physician or nutritionist before taking supplements to determine individual needs and proper dosage.
Further reading:
- Management of Iron-Deficiency Anemia in Inflammatory Bowel Disease.
- Management of Iron Deficiency Anemia
- Effect of Calcium Fortified Foods on Health Outcomes: A Systematic Review and Meta-Analysis
- Controversies in medicine: the role of calcium and vitamin D supplements in adults
- Calcium's Role in Orchestrating Cancer Apoptosis: Mitochondrial-Centric Perspective
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