Calcium Deficiency

Complications /Information to beware of/General tips:

Medical Emergency Condition

And/or do not wait, phone for an ambulance if have or develop:

• Angina
• Heart failure
• Rhabdomyolysis (Crush syndrome)
• Seizures

This condition can lead to:

• Osteoporosis
• Osteopenia (low bone density)
• Calcium deficiency disease (hypocalcemia)
• Cataracts

Severe low levels of calcium can cause:

• Tetany (muscle cramps and spasms)
• Refractory hypotension (uncontrolled low blood pressure)
• Heart Arrhythmia’s
• Parkinson type symptoms
• Involuntary muscle movements, involuntary twitching or writing
• Memory loss
• Confusion
• Hallucinations
• Seizures

Good sources of calcium

• One can get 1/4 to 1/3 of your RDA of calcium in a single serving of some milks and yogurts.
• Collard greens (cooked)
• Broccoli (cooked)
• Figs (dried)
• Edamame (frozen) beans
• Okra
• White beans
• Fortified tofu (regular, not firm)
• Sardines (in oil)
• Salmon (pink, canned, with bones)

Calcium doses

• While meeting your calcium requirement is very important, you also want to make sure you’re not getting too much.
• According to the Mayo Clinic, upper limits of calcium intake in milligrams (mg) for adults are:

• • 2,000 mg per day for men and women 51 years of age and up
  • 2,500 mg per day for men and women 19 to 50 years of age

• You might want to supplement your diet by taking a multivitamin. Or your doctor may recommend supplements if you’re at high risk for developing a calcium deficiency.
• Multivitamins may not contain all of the calcium you need, so be sure to eat a well-rounded diet. If you’re pregnant, take a prenatal vitamin.

Vitamin D

• Vitamin D is important because it increases the rate calcium is absorbed into your blood. Ask your doctor how much vitamin D you need.
• To increase your calcium intake, you can add food rich in vitamin D to your diet.

These include:

• fatty fish like salmon and tuna
• fortified orange juice
• fortified milk
• portobello mushrooms
• eggs
• As with calcium-rich dairy products (some vitamin D-rich dairy products can also be high in saturated fat).
• Sunlight triggers your body to make vitamin D, (getting regular exposure to the sun can also help boost your vitamin D levels).

Vitamin K2

• Vitamin K2 activates the proteins required to move calcium from the blood straight into the bone and teeth.
• Sources include:
  • Natto: A traditional Japanese fermented soybean dish. It is the single richest dietary source available.
  • Hard Cheeses: Varieties like Gouda, Edam, and Jarlsberg. The specific starter bacteria generate high levels of K2.
  • Sauerkraut: Fermented cabbage. It offers modest amounts of K2 alongside beneficial gut probiotics.
  • Kefir: A fermented dairy drink. It contains minor amounts of K2 depending on the fat content

Sumas Mountain Farms

• Goose Liver Pate: An exceptionally dense animal source of K2.
• Beef and Chicken Liver: Organ meats contain significantly more K2 than standard muscle meat.
• Egg Yolks: The K2 is concentrated entirely in the fat of the yolk, especially in eggs from pasture-raised chickens.
• Grass-Fed Butter: Butter from cows raised on fresh green pastures contains notably higher K2 levels than grain-fed varieties.
• Dark Chicken Meat: Thighs and drumsticks contain higher concentrations of the vitamin than lean chicken breast.
• High-Fat Dairy: Whole milk, heavy cream, and full-fat yogurt from grass-fed animals

Kark

Lifestyle changes

In addition to maintaining healthy calcium and vitamin D levels, there are certain lifestyle changes you can make to promote bone health. These include:

• maintaining a healthy body weight
• exercising regularly
• restricting tobacco use and alcohol intake

Healthline

Please talk to your healthcare professional (i.e. Medical Doctor/Pharmacist) for further advice