Calcium and tiredness
If you've been feeling unusually tired, your calcium levels might be to blame. Surprising cause, I know.
Lower levels of calcium can lead to fatigue due to the integral role calcium plays in the energy production process. Yep, it’s more than just for healthy bones and teeth. It helps convert food into energy by activating certain enzymes that trigger energy-producing chemical reactions. When calcium is low, these reactions can slow, leading to sluggishness, lethargy, and difficulty concentrating. Other symptoms may include muscle cramps, weak or brittle nails, and difficulty sleeping.
Testing for Tiredness: The Urine test Strip Reveal
How do you know if your tiredness is due to low calcium?
Simple urine test strips can help indicate calcium levels, providing an easy and accessible way to monitor your levels at home. I wrote about urine test strip here, and I recommend the ones from Perfeqt as they are really easy to read and to keep track of.
I discovered I have low calcium thanks to these at-home urine tests, and I started taking measures - which I will talk about in the rest of the article.
Remember, these should be used as a guide and not a definitive diagnosis, so always consult with your healthcare provider if you have concerns.
The body needs for calcium: a tale of intake, collaborators, and detractors
Calcium needs can vary depending on age, sex, and life stage. Here are the recommended daily allowances (RDAs) for calcium according to the National Institutes of Health:
Infants 0-6 months: 200 mg
Infants 7-12 months: 260 mg
Children 1-3 years: 700 mg
Children 4-8 years: 1,000 mg
Children and teenagers 9-18 years: 1,300 mg
Adults 19-50 years: 1,000 mg
Men 51-70 years: 1,000 mg
Women 51-70 years: 1,200 mg
Adults 71 years and older: 1,200 mg
Pregnant and breastfeeding teens: 1,300 mg
Pregnant and breastfeeding adults: 1,000 mg
Now what’s important to know is that:
Not all types of calcium are absorbed by the body in the same way. So input doesn’t mean total absorption.
There are elements that help with calcium absorption.
There are elements that prevent calcium absorption.
And there are elements that leak calcium from your storage: the bones.
Read about all these below.
Culinary Calcium: Feasting for Fortitude
One of the easiest ways to boost your calcium levels is through your diet. While dairy products might be the first to come to mind, let's not forget our unsung heroes – fruits and mineral water.
Oranges, with their tangy, juicy goodness, are an excellent source of calcium. One large orange contains around 74 mg of calcium, which also doubles up as a vitamin C booster. Don't underestimate apricots either; these sweet, tart gems offer a significant calcium kick, with about 75 mg per cup.
On the vegetable side, you can opt for broccoli. A cup of broccoli has 42mg of calcium, and it’s well absorbed by the human body.
For a refreshing, surprising source, look no further than mineral water. Some brands contain up to 348 mg of calcium per liter! Now that's some hydrating power.
If you worry about losing calcium from foods when cooking, fret not.
Calcium is a mineral, and minerals do not degrade or get destroyed during the cooking process. However, some cooking methods can cause a loss of calcium, not because the calcium is destroyed, but because it leaches out into the cooking water. For example, boiling is a cooking method that can cause some calcium loss, especially in vegetables.
To reduce the loss of calcium during cooking, you can use methods such as steaming, microwaving, or sautéing, which use less water. If you are boiling foods, consider using the leftover cooking water in soups or sauces to retain the calcium that has leached out.
It's also worth noting that cooking can sometimes enhance the absorption of calcium in certain foods by breaking down the compounds that inhibit calcium absorption, such as oxalic acid found in some green leafy vegetables, which are high in calcium.
Anti-Calcium Culprits: Foods that Decrease Absorption
Certain foods can impede calcium absorption. These include foods high in oxalic acid (like spinach, rhubarb, and chocolate) and phytic acid (found in whole grains and beans). That's not to say you should eliminate these healthy foods, but it's good to be aware and balance your diet accordingly.
Salty Suspects: How Sodium Steals Your Calcium
If your diet is high in salty foods, you may unknowingly be depleting your calcium reserves. Sodium increases calcium excretion through the kidneys, leading to potential deficiencies. Don't worry; you don't need to ditch your love for salt entirely – moderation is key!
Caffeine and Stress: The Calcium Thieves
Overdoing it on caffeine can lead to calcium being leached from your bones. Similarly, chronic stress increases cortisol levels, a hormone that can lead to calcium loss. It's important to manage caffeine intake and stress levels to maintain a healthy calcium balance.
The Protein Puzzle: High Protein and Calcium Excretion
It's also worth noting that a high-protein diet can increase urinary calcium excretion. Protein-rich diets cause an increase in the acidity of the urine, which leads to higher calcium losses. If you're on a high-protein diet, consider monitoring your calcium levels to ensure they remain balanced.
Acidic Adversaries: pH and the Calcium Caper
Ever wondered what happens when your body becomes too acidic? It cleverly buffers this acidity by borrowing calcium from your bones, leading to potential bone health issues. This process can also cause urinary problems, as the excess calcium is excreted via the kidneys.
Sifting through Supplements: Not All Calcium Is Created Equal
When diet isn't enough, supplements can fill in the gaps. However, all calcium supplements are not created equal. Some sources, like corals, are challenging for our bodies to absorb. Different supplements come in various forms like calcium citrate, calcium lactate, and calcium carbonate, all with varying levels of bioavailability.
Calcium citrate is known for its high bioavailability – our bodies can absorb it easily, even on an empty stomach. Calcium carbonate, on the other hand, requires stomach acid for absorption, so it's best taken with meals.
Enter Aquamin, the new cool kid in town. Derived from red algae, this form of calcium is celebrated for its high bioavailability and additional health benefits. It's packed with a buffet of essential minerals, providing a holistic approach to supplementing your mineral intake.
I bought my calcium supplements containing Aquamin, as it’s the best for body absorption. There are quite a few brands that contain this. Here’s the one I got from Amazon:
If you're considering calcium supplements to combat fatigue, you might be wondering how long you should supplement. There's no one-size-fits-all answer as it depends on your individual needs and health status. A few months of supplementation may be sufficient for some, while others might require longer. Always consult a healthcare provider for personalized advice.
Also, note that several nutrients can enhance the absorption of calcium and should ideally be taken together with it:
Vitamin D: Vitamin D is perhaps the most crucial nutrient for calcium absorption. It helps increase the amount of calcium your gut can absorb from food and can reduce the amount of calcium your kidneys excrete.
Magnesium: This mineral is necessary for the conversion of vitamin D into its active form, which then aids in calcium absorption.
Vitamin K: Specifically, Vitamin K2 has been found to help keep calcium in the bones and out of the arteries.
Vitamin C: While its role isn't as direct as that of vitamin D, vitamin C aids in the production of collagen, a protein that helps in the formation of bones.
Beyond tiredness: Calcium’s role in weight gain and Mental wellbeing
Low calcium can indirectly lead to higher body weight. Here's why: When calcium intake is low, your body may increase its production of parathyroid hormone, which promotes fat storage. Hence, getting adequate calcium can be a supportive factor in maintaining a healthy weight.
The impact of calcium on mental health is a narrative that is often left untold. Yet, calcium's influence extends to the vast frontier of our minds, playing a critical role in our mental wellness. Here's how: When calcium levels run low, it can disrupt the delicate balance of our brain chemistry.
Neurons, the core components of the brain and nervous system, rely on calcium for their proper functioning. Calcium ions are instrumental in the release of neurotransmitters, the body's chemical messengers that transmit signals throughout the body. These neurotransmitters, such as dopamine, serotonin, and norepinephrine, play a critical role in regulating mood and mental health.
Low calcium levels can interrupt this vital communication system, leading to an imbalance of these mood-regulating neurotransmitters. This imbalance can contribute to mental health challenges such as anxiety, depression, and mood swings.
Hence, maintaining adequate calcium intake can be a key factor in supporting overall mental wellbeing. From the cellular playground to the vast expanse of our minds, calcium truly shapes our health in more ways than one.
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