Could you be calcium deficient? Here's why it matters and how to fix it
Studies have revealed that over 3.5 billion people worldwide are on the brink of calcium deficiency, and the consequences could be more serious that you’d think.
Calcium isn’t just about strong bones – it is one of the most essential minerals in the body, playing a vital role in muscle function, nerve signalling, and heart health. However, despite its importance, millions aren’t getting nearly enough in their diet.
SuperNutrio, the high-calcium cow’s milk brand, has teamed up with nutritionist Natalie Rouse, to highlight why calcium is a non-negotiable for your health, and the simple ways you can get more of it every day.
Calcium isn’t just for bones, it’s vital for everything
When you hear ‘calcium’, most of us associate it with building strong bones and preventing osteoporosis. But calcium is essential for nearly every function in the body, from nerve signalling and muscle contraction to heart health and hormone regulation. Without enough of it, our bodies struggle to perform at its best, putting us at risk for long-term health issues.
Calcium is critical at every life stage
Calcium isn’t just for children or older adults, it’s crucial at every stage of life. For infancy and childhood, calcium is essential for growth and development, supporting strong bones and teeth while preventing conditions like rickets. Rapid growth and hormone shifts demand increased calcium for adolescence, with teenage girls requiring it to support bone health, while boys require it for muscle and skeletal development.
When reaching adulthood, women of childbearing age need sufficient calcium for bone health and metabolic functions, especially during pregnancy. Meanwhile, men require calcium to maintain energy levels, bone density, and overall well-being.
Furthermore, calcium absorption declines with age. Post-menopausal women face an increased risk of osteoporosis, while older men must ensure adequate intake to maintain bone strength and prevent deficiencies.
Calcium can’t be produced on its own, so consumption is key
Unlike some vitamins that the body can synthesise, our bodies can’t produce calcium on its own, and it must come from our diets. The only time the body ‘inherits’ calcium is during pregnancy when it is passed onto us in the womb, meaning if you’re not consuming enough daily, your body has no backup plan.
Adults aged 18+ require 700mg of calcium a day. Luckily, there are plenty of delicious and natural ways to get more calcium. Here are Natalie’s top tips for boosting calcium intake:
Choose natural, whole-food sources
While supplements can help, natural foods are the best source of calcium. Load up on leafy greens like kale and spinach, nuts like almonds and sesame seeds, and dairy products like milk, yogurt, and cheese. For vegans, plant-based fortified milks and cereals are a great option.
Pair calcium with other nutrients
Your body absorbs calcium better when combined with Vitamin D, magnesium, and potassium. Eat more oily fish such as salmon and mackerel for Vitamin D, avocados and quinoa for magnesium, and then tomatoes, cucumbers, and sweet potatoes for potassium.
Strength train for stronger bones
Diet alone won’t cut it – your bones need movement too. Weight-bearing exercises like squats, lifting weights, and resistance training help your body retain and use calcium more efficiently, keeping bones dense and strong.
If you’re looking for an effortless calcium boost, SuperNutrio contains 80% more calcium than standard cow’s milk, making it an ideal choice for those looking to optimise their intake.
For further information, visit supernutrio.co.uk.