When can calcium deficiency occur?

Calcium deficiency usually develops gradually. It is relatively more common in older people, vegans, people with digestive problems or those with increased needs, such as during pregnancy or breastfeeding. Symptoms may include muscle cramps, tingling, brittle nails, fatigue or, over the longer term, reduced bone density.

What should not be taken with calcium?

Calcium can affect the absorption of certain substances. Taking calcium supplements at the same time as iron, zinc or some antibiotics can reduce the absorption of these substances. Caffeine and oxalates (found in spinach or rhubarb, for example) can also temporarily reduce calcium absorption. It is best to take supplements at a different time from medicines or iron supplements.

What happens if you have too much calcium?

An excessively high calcium intake over a prolonged period can lead to symptoms such as constipation, abdominal pain or, in rare cases, elevated calcium levels in the blood. This can put a strain on the kidneys. Stick to the recommended amounts, especially if you already pay attention to getting calcium in your diet or take other supplements.

Calcium

Q: Which foods contain calcium?

Calcium occurs naturally in many foods. Dairy products such as milk, cheese and yoghurt are well-known sources, but green leafy vegetables (such as kale and broccoli), nuts (especially almonds), seeds (such as chia seeds and sesame seeds) and pulses also contain calcium. Calcium is also often added to plant-based milk alternatives, such as soya or almond milk.

Q: Are calcium tablets dangerous?

Calcium tablets are safe for most people when used as directed. However, it is important not to exceed the recommended daily amount. Too much calcium over the long term can put a strain on the body, particularly if you have certain medical conditions. Unsure whether a supplement is right for you? Consult a doctor or nutritionist.

Q: Which fruit contains the most calcium?

Fruit generally contains less calcium than dairy products or vegetables, but there are exceptions. Dried figs and oranges contain relatively high amounts of calcium compared with other fruit. Blackcurrants and gooseberries also provide a small amount. For those following a plant-based diet, fruit can be an additional source of calcium, but it is usually not the main source.

Q: Are eggs rich in calcium?

Eggs contain a small amount of calcium, but they are not a rich source. Most of the calcium is in the shell, which is not usually eaten. For dietary calcium, it is better to choose other sources such as dairy products, green vegetables or nuts.

Q: How can I increase my calcium intake?

You can increase your calcium intake by choosing foods that are naturally rich in calcium, such as dairy products, green vegetables, nuts and pulses. Fortified products such as plant-based milk can also help. A calcium supplement may be considered as an addition, especially if your needs are higher or absorption is reduced. Always choose a form that suits your body and circumstances.

Would you like to know more about calcium and what this mineral can do for your body? Calcium is an essential mineral that plays an important role in our bodies, from bones to muscles and nerves. On this page, you can read more about calcium in food, a possible deficiency and the role of supplements, such as natural calcium tablets.

By Lisanne, last updated: 14-05-2025

Our best-selling calcium products

What is calcium?

Calcium is a mineral that occurs naturally in our bodies. The vast majority (over 99%) is found in our bones and teeth, but it also plays a role in muscle and nerve function and energy metabolism, among other things.

Our bodies cannot produce calcium themselves. A balanced diet forms the foundation, but in some situations, supplementation with calcium tablets, for example, may be considered. The recommended daily intake of calcium varies according to age and circumstances, but for adults it is generally around 1,000 milligrams per day.

What is calcium good for?

The body uses calcium in several ways. A number of calcium's effects are recognised. Calcium contributes to:

Normal blood clotting
The maintenance of normal bones
Normal muscle function
The function of digestive enzymes
Normal neurotransmission
Normal cell division and differentiation
The maintenance of strong teeth
Normal energy-yielding metabolism

Which foods contain calcium? Foods naturally high in calcium

Calcium is found in both animal and plant-based foods. The best-known source is dairy: milk, cheese and yoghurt are naturally high in calcium. But you can also maintain your calcium intake without dairy. Sources include:

Green leafy vegetables (such as kale and broccoli)
Pulses
Nuts (especially almonds)
Seeds (such as chia seeds and sesame seeds)
Fortified plant-based milk (such as soya or almond milk with added calcium)

Bear in mind that calcium absorption varies between foods. Some plant-based foods contain oxalates or phytates, which can reduce absorption.

Calcium deficiency: what are the possible causes and symptoms?

A calcium deficiency usually develops gradually and is relatively common in certain groups, such as older people, vegans, people with digestive problems, or those with an increased need for calcium, for example during pregnancy or breastfeeding.

The causes of a calcium deficiency can vary: they may include an insufficient dietary intake, impaired calcium absorption in the intestines, or increased losses through urine or sweat.

The symptoms of a calcium deficiency can be subtle at first, but may become more noticeable over time. Common symptoms include muscle cramps or twitching, tingling in the hands or feet, fatigue and, in the longer term, reduced bone density. Brittle nails are also often mentioned as a possible sign of calcium deficiency. If you are unsure or have persistent symptoms, it is best to seek medical advice.

What does research say about calcium?

Calcium is one of the most extensively studied minerals, particularly because of its role in bone health. Research suggests that calcium may play a supportive role in maintaining strong bones, but also shows that its effects are linked to other nutrients, such as vitamin D and magnesium. (source)

High doses of calcium may pose risks to the cardiovascular system, depending on the context and the individual's health. (source)

Research shows that absorption varies considerably between calcium compounds; forms such as calcium citrate or calcium bisglycinate are better absorbed, particularly in people with lower stomach acid production. (source)

The Literatuur emphasises the importance of a good balance: both too little and too much calcium can have unwanted effects. (source)

Sources

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