Book a FREE 15 minute Discovery Session with Nahid to discuss your health goals and learn more about the complete consultation.BOOK NOW
Tags Posts tagged with "calcium"


0 314
What Causes Calcium Deficiency and Ways to Combat

Calcium Deficiency:

Calcium Deficiency known as Hypocalcemia happens when blood contains low levels of calcium. Calcium deficiency is caused by a lack of vitamin D in the body. Through this, a person is also unable to use calcium effectively and ultimately ends up with a deficiency.

Causes of Calcium Deficiency:

Calcium is a mineral that serves as a building block for bones, teeth and muscles. Calcium deficiency may be due to following reasons:

  • Poorly intake of calcium for a long time
  • medications that decrease calcium absorption
  • dietary intolerance to foods contain calcium
  • hormonal changes in women
  • certain genetic factors

Ways to Combat Calcium Deficiency:

  • Eat a well-balanced diet.

A well-balanced diet helps you to get the nutrients you need, but it is also important to keep in mind that a well-balanced diet is not just about getting enough calories and protein. It’s about get the right nutrients in every mealtime. Some of the food that has enough calcium and vitamin D are as follow

  • dairy products
  • nuts
  • beans
  • broccoli
  • greens such as spinach
  • oranges
  • Get more vitamin D.

Vitamin D is also important for bone health, so if you’re not getting enough on your own, talk to your doctor about taking supplements or eating foods high in vitamin D (like salmon). Consult with doctor how much vitamin Dis required. The foodstuffs that contain vitamin D include:

  • fatty fish
  • fortified orange juice
  • fortified milk
  • mushrooms
  • eggs

Sunlight activates your body to produce vitamin D, so getting regular sunbath can also help boost vitamin D levels.

  • Try other forms of exercise.

Being active can help keep your bones strong as they grow through adulthood, but if you want to boost bone health even more, consider taking up some form of aerobic activity (like running).

When it is about to building and maintaining strong bones, exercise is vital, especially weight-bearing activities such as walking, dancing, jogging, etc.

  • Ask your doctor about calcium supplements.

Calcium supplement use to add calcium in diet. Calcium carbonate and calcium citrate are most commonly used calcium supplements. They can be found through antacid medicines. They should take with food in order to work well.

There is also the side effect of Calcium supplements. You may practice constipation, gas etc. So always use supplements according the doctor’s recommendations.

  • Quit smoking.

The nicotine in cigarettes binds to calcium in the small intestine. Moreover, the tar and other chemicals can damage the intestine, leading to a deficiency in calcium.

Quite smoking is an effective way to deal with calcium deficiency. If you don’t smoke, you’ll be able to better absorb the calcium in your diet.

  • Reach and maintain a healthy weight.

If you’re overweight or obese, you will put extra stress on your bones and can lead to a decrease in calcium absorption from the intestines. Obesity also increases the risk of falls and fractures, which can lead to further bone damage. Weight loss can help to improve calcium deficiency and reduce the risk of bone disease.

  • You can make sure that you get enough calcium in your diet by cutting out bad things like alcohol, tobacco and excess salt

Alcohol and tobacco smoke contain toxins. One of these toxins is salt. In a salt deficiency, body can’t create enough of its own salt and needs to get it from food. This can lead to an imbalance in the levels of minerals and can interfere with the body’s ability to absorb calcium.

2 3784

Magnesium is a mineral we should be paying more attention to! It is part of over 300 biochemical reactions and the fourth most abundant mineral in our body, with 65% of it in our bones and teeth and 35% in our brain, hearth, blood, and cells. But many of us can have low magnesium levels, and this can lead to many common symptoms.

Causes of deficiency

-Intake of coffee, alcohol, smoking
-Long term use of diuretics               
-Birth control pills
-Poor nutrition
-Diarrhea, dehydration                                  
-Kidney disease – Since the kidneys are regulators of magnesium homeostasis
-Celiac and IBD (due to impaired absorption of minerals)

As you can see, many things affect magnesium absorption. Food processing in itself reduces magnesium, up to 80% in milling of wheat for example. Phytic acid and oxalic acid found in many greens and grains also reduce magnesium. Absorption also depends on stomach acid level, diet, and our bodily requirements.

Effects of Low Magnesium

Many of us can have any of the following symptoms, but don’t always connect this to magnesium deficiency:

  • Irregular heartbeat
  • Weakness, fatigue
  • Nausea, GI disorders, constipation
  • Muscle cramps, especially in the legs at night, restless legs
  • Excessive body odour
  • Hypersensitivity to noise, startle reactions
  • Cravings for chocolate
  • Poor coordination
  • Insomnia, hyperactivity, irritability
  • Poor memory

Sources of Magnesium

  • Seeds – pumpkin, sesame, sunflower
  • Green beans
  • Spinach and other leafy greens – Magnesium is at the centre of the chlorophyll molecule which is the green pigment found in green vegetables.
  • Figs
  • Avocados
  • Lemons, grapefruit
  • Nuts – almonds, pecans, cashews, Brazil nuts
  • Apples, bananas
  • Soybeans
  • Seafood
  • Dark chocolate
  • Whole grains – wheat germ and bran, millet, brown rice


Our society focuses a lot on Calcium for bone health, but magnesium is also very important. Studies have shown that excessive calcium intake, as well as phosphorus, iron, copper, and zinc will lower magnesium absorption. Since 65% of our magnesium is in our bones, it is important for bone and teeth health. It has a structural role for bones, as well as being essential to osteoblasts and osteoclasts (bone cells), and needed for ATP (energy) formation in cells. Magnesium also is required by enzymes that metabolize vitamin D, which is crucial for bone health. Studies show that restricting magnesium intake results in osteoporosis!

Cardiovascular health

Magnesium relaxes smooth muscles found around blood vessels, reducing artery spasms and keeping heart rhythm regular. It also dilates blood vessels to reduce blood pressure. It works with calcium to regulate muscle tone of the heart. It is a cofactor to many enzymes, it is needed for ATP production (cellular energy), regulates ion channels, myocardial contraction, vascular tone, and thrombosis. Magnesium taurate is one form of magnesium specifically for improving cardiac function, contraction, and reducing blood pressure.


Magnesium regulates muscle contractions and is a muscle relaxant. It is a great supplement for restless legs, muscle spasms, cramps, and sore muscles. It is also useful for PMS cramps and athletes who suffer from cramps. One form of magnesium: magnesium bisglycinate is a very well absorbed form. Another form, magnesium sulfate, is found in Epsom Salts, and is beneficial as a bath for muscle relaxation.

Digestive Tract

Due to its relaxant function on smooth muscles around the digestive tract, it can cause loose stools especially in the Magnesium Citrate form. It is helpful when you have constipation. Magnesium also activates enzymes involved in metabolism of protein, fats, and carbohydrates.

Relaxation and Nervous System

Magnesium is an anti-stress mineral, popular as a supplement before bed to calm, relax, and help you sleep. It is a natural muscle relaxant. Deficiency of magnesium results in neurological symptoms, as magnesium is important for nervous system health. In terms of supplements, it was shown that Magnesium threonate actually enters the CSF (cerebrospinal fluid) and brain, and has effects on learning and memory and is neuroprotective.

To get more magnesium in your diet, Consicous Health has many plenty of foods/recipes with magnesium-rich foods! Check out Cacao, Kale Salad, or Zucchini Noodles



Sara Castiglioni et al. Magnesium and Osteoporosis: Current State of Knowledge and Future Research Directions. Nutrients. 2013 Aug; 5(8): 3022–3033.

Tangvoraphonkchai K, Davenport A. Magnesium and Cardiovascular Disease. Adv Chronic Kidney Dis. 2018 May;25(3):251-260.

Jan Philipp Schuchardt and Andreas Hahn. Intestinal Absorption and Factors Influencing Bioavailability of Magnesium-An Update. Curr Nutr Food Sci. 2017 Nov; 13(4): 260–278.

Connect with us!

$20 Off from your Initial Consultation

$20 Off from your Initial Consultation

Sign up for our newsletter and receive a $20 off on your initial consultation with Nahid