Calcium is essential for maintaining healthy bones and teeth. It also plays a significant role in heart health, blood pressure regulation, body weight management, and reducing the risk of prostate cancer.

Calcium works by circulating through your bloodstream and being stored in your bones. Blood calcium levels are carefully regulated, but if there's a deficiency or insufficient intake, calcium is released from the bones to maintain blood levels. This can lead to weakened bones, such as in osteoporosis, and poor dental health.

The National Institute of Health recommends that adults aged 19-50 consume 1,000 milligrams of calcium per day. Calcium deficiency is a common issue and can become serious if not identified and addressed promptly.

If you’re experiencing any of the following symptoms, you may not be getting enough calcium.

# Fracturing a Bone from a Minor Incident

If you break your wrist from a minor fall, it could indicate low calcium intake, which has weakened your bones. By the age of 30, you reach peak bone mass, after which calcium starts to gradually deplete, and this loss can't be replenished. Bone fractures are particularly common in post-menopausal women.

# Muscle Cramps

Occasional muscle cramps aren't typically a concern, but if they become persistent, it’s important to see a doctor as you might be experiencing severe calcium deficiency. Chronic lack of calcium can lead to muscle tenderness, contractions, or overall discomfort, as calcium is crucial for muscle function.

# Incorporating Dark Leafy Greens

If you’re stuck on the same green leafy vegetables, it’s time to introduce darker varieties into your diet. Dark leafy greens like kale, collard greens, mustard greens, Swiss chard, and turnip greens are rich in calcium. These foods also enhance the absorption of calcium due to their high content.

# Taking Calcium Supplements on an Empty Stomach

While taking calcium supplements before breakfast can be effective, consuming them after a meal enhances absorption. For optimal results, pair calcium supplements with vitamin D, as the two work together to aid in calcium absorption.

# High Blood Pressure

Getting the recommended daily intake of calcium can help lower the risk of high blood pressure, according to the National Institutes of Health. Include calcium-rich foods in your diet, such as dairy products, almonds, and vegetables like broccoli and cabbage, to maintain healthy blood pressure.

# Inadequate Vitamin D Intake

For effective calcium absorption, vitamin D is essential. Fortified foods like cereals, milk, and juice can help increase your vitamin D levels, reducing the risk of calcium deficiency.

# Being Overweight

Being overweight can be an indicator of calcium deficiency. Research suggests that consuming high-calcium foods and low-fat dairy products may support weight loss and help maintain a healthy body weight.

# Lactose Intolerance

If dairy products make you feel unwell, it might be due to low calcium levels. Low-fat dairy options like yogurt, milk, and cheeses such as parmesan, mozzarella, and cheddar are excellent calcium sources. You can also try other calcium-rich alternatives like dried figs, hazelnuts, or fortified soy and rice milk.

# Dental Cavities

While poor oral hygiene is the main cause of dental cavities, calcium deficiency can also contribute. This is particularly common in young women and pregnant women.

# Weak and Brittle Nails

Weak and brittle nails are a common sign of calcium deficiency. If your nails frequently chip or break, it may be time to increase your calcium intake. Consider incorporating more calcium-rich foods like tofu, figs, dairy products, seeds, nuts, and salmon into your diet.