Unseen dangers of calcium deficiency: what your face is trying to tell you

This mineral plays a significant role in proper blood circulation, specifically in the blood clotting process. It also supports muscle contraction. Without it, muscles — including the heart muscle — would not be able to contract appropriately. In addition, calcium is necessary for activating many enzymes.

The symptoms of calcium deficiency are varied, and can include:

- Headaches,

- Muscle weakness and cramps,

- Heart rhythm disturbances,

- Mood disorders and depression,

- Numbness in the lips,

- Fingers turning blue or red.

If left untreated, calcium deficiency can result in neurological problems, cataracts, psoriasis, heart failure, osteoporosis (at any age), rickets (in children), and hypocalcemia (a condition marked by dysfunction in muscles, nerves, and bones).

The best sources of calcium include milk and dairy products, leafy green vegetables (such as spinach, broccoli, and kale), fish (sardines or salmon, and fish with edible skeletons), nuts and seeds (including almonds, sesame seeds, and chia seeds), and plant-based milks that have been enriched with calcium.

The ideal calcium concentration in the blood falls within the range of 2.25-2.75 mmol/l, while the proper concentration of ionized calcium should be within 1.0-1.3 mmol/l. Specific individuals, like vegans and vegetarians or women in their postmenopausal years, may sometimes struggle to meet calcium requirements through diet alone. In such cases, it might be necessary to take supplements. However, it's important to remember that this is not the norm.

Supplementing calcium should ideally be done under the guidance of a doctor or dietitian. Excessive calcium intake can also lead to negative health effects such as kidney stones, heart problems, and digestive disorders.