Calcium is an essential mineral for your body, with nearly 99% stored in your bones. It combines with other minerals to form crystals that give bones their strength and structure.
Recommended Daily Calcium Intake
According to the National Institutes of Health:
Adults aged 19–50 years: 1,000 mg per day
Women over 51 & men over 71: 1,200 mg per day
Why Calcium Is Important
Calcium supports strong bones and overall skeletal health. It also plays a role in nerve function, muscle contraction, and other bodily processes. Maintaining adequate calcium intake is an important part of a balanced diet.
Common Signs of Low Calcium Intake
Some indicators that your body may need more calcium include:
Leg cramps – Low calcium can sometimes be associated with muscle cramps, often in calves, hamstrings, or thighs.
Tingling or numbness – Occasional tingling in hands or feet may reflect mineral imbalance.
Dental issues – Calcium contributes to tooth strength, and insufficient intake may affect dental health.
Peeling nails – Nails also store minerals; brittle or weak nails can indicate lower calcium levels.
Sleep challenges – Calcium is involved in the body’s production of melatonin, a hormone that supports sleep quality.
Posture changes – Bones need minerals for strength; good nutrition supports a healthy posture.
Memory support – Calcium contributes to the nervous system, which plays a role in cognitive function.
Muscle and nerve function – Adequate calcium helps muscles and nerves work efficiently.
Tips for Supporting Calcium Intake
Calcium can be obtained from a variety of foods, including dairy products, leafy green vegetables, fortified plant-based drinks, and certain nuts or seeds. Incorporating a mix of these foods can help maintain healthy calcium levels as part of a balanced diet.