In today’s modern times many people especially in the urban and semi urban areas are suffering from calcium and vitamin d deficiency’s scientists have called calcium and vitamin d deficiency as a “silent epidemic”. Calcium and vitamin D deficiency pose a serious threat to a person’s health. A 2019 study found that more 70 to 90% of Indians are deficient in Vitamin D. The vitamin D deficiency has increased exponentially because of the lockdown and people staying indoors. Calcium and Vitamin D play a major role in a person‘s health in the long run and it is an absolute necessity to have adequate levels of calcium and vitamin d in our body.
Calcium
Calcium is a very important mineral essential for our good health. Our teeth and bone continue 99% of calcium. The rest of the 1% is found in blood ,muscle and tissues.
It Is very essential to strengthen our bones and other important functions in our body like muscular functions, hormone secretion.
What are the daily calcium requirements?
For Adults 1000 mg is the recommended amount
For Infants under 1 year 250 -300mg is the recommended amount
For Children under 10 years 700-1000mg is the recommended amount
For Teenagers 1300 mg is the recommended amount
Why We Need Calcium?
For Optimal Bone Health
Calcium is very important for the development, maintenance and growth of our bones ,kids require calcium to aid in optimal development of their bones
Once a person stops growing, calcium is required for the maintenance of your bones and bone density level
Contraction of muscle
Calcium is required for optimal muscle contraction, our body releases calcium when our nerve stimulate muscles .With the help of calcium, the protein in our muscles carry out contraction
Other key benefits are :-
1) Optimal calcium levels help in lowering blood pressure
2) It improves cholesterol level
3) It contributes in blood clotting
The deficiency in calcium levels can lead to many health problems in a person.
Low level of calcium in our body leads to Hypocalcemia.
If a person has low level of calcium it can lead to weak bones. In adults low calcium level can lead to osteoporosis.
Reasons that can lead to calcium deficiency in a person:
1) Kidney orders
2) No parathyroid gland
3) High magnesium levels
4) If a person has plant based diet
5) If a person has high consumption of caffeine
6) Deficiency of vitamin d
Symptoms Of Calcium Deficiency
Muscle related issues
If a person is suffering is calcium deficiency they may face the following issues
- They may have to deal with spasms, cramps and muscle aches
- There may be numbness or tingling sensation in legs ,hands and arms .
- They may experience pain in things and arms while moving around
In severe conditions it can also lead to arrhythmias and convulsions.
Fatigue
Person having low levels of calcium it can lead to fatigue, lack of energy and a feeling of sluggishness
Nail and skins
Low level of calcium can lead to following problems in Nail and skin
- Coarse hair
- Dry skin
- Dry, brittle and broke nails
- Psoriasis
- Teeth problems
When a person is having low calcium levels, the body will start drawing the calcium from teeth which will lead to tooth decay, weak teeth roots, brittle teeth and cause irritation in gums.
Depression
Low calcium levels can lead to depression and mood disorders
Osteoporosis and Osteopenia
When a person is having low calcium levels ,the body draws it calcium from bones which makes it weak and susceptible to injury. In the long run this will lead to Osteopenia which is the loss of mineral density in the bone , overtime if left untreated this can lead to Osteoporosis.
Ayurveda To Overcome Calcium Deficiency
Ayurvedic treatment is considered one of the best way to overcome deficiency level in a natural way.
The best part about Ayurveda is that it helps to rise the calcium levels from within whereas the artificial supplement increase the calcium serum levels which poses a threat of calcification in tissues and arteries.
Ayurvedic Formulations For Calcium Deficiency
Godanti Bhasm
Godanti bhasm is rich in calcium. It is prepared by heating gypsum powder and other herbal extracts.
Baidyanath Godanti bhasm and Patanjli Divya Godanti bhasm are readily available in the market.
Kukkutandtwak Bhasm
Kukkutandtwak bhasm is made from egg shell ,the egg shell is made into ash form. It is Optimal source of calcium and helps to improve bone density.
Reosto tablet is used for calcium deficiency is manufactured by Himalaya drug company.
Pravala Pishti
Pravala pishti is rich in calcium and can be helpful for calcium defeciency. Pravala Pishti is made of coral calcium and rose water.
Pravala pishti is also helpful in strengthening the bones .
Badiyanath Pravala pishti ,Dabur Pravala pishti and Patanjali Divya Pravala pishti can be used to overcome calcium deficiency
Shring Bhasm
Shring bhasm(125mg) take along with pravala pishti (250mg) and godanti bhasm(250mg) can help to improve health and calcium levels in our body. Shring bhasm is made up of deer horns (deer anter velvet).
Shring bhasm manufactured by Harisons pharmaceutical is readily available in pharmacy
Shuktadi Bhasm
Shuktadi bhasm is made using pearl oysters. Shktadi bhasm is a natural source of calcium, it is traditionally taken along with ghee , honey and triphalakashaya.
Muktadi Vati
Muktadi vati is very useful for treating calcium deficiency.It is prepared from pearl.
Baidyanath muktadi vati medicine can be taken to increase calcium levels.
Abha Guggul
Abha guggul is an ayurvedic medicine which is very helpful in strengthening the bones ,back ache etc.The medicine is manufactured by Shree Dhootpapeshwar Limited. It is rich in calcium and can help in increasing calcium levels.
Abha guggul is manufactured by Shree Dhootpapeshwar Limited and Nagarjun Pharmaceuticals
Abha guggul made by them can be easily found in pharmacy near you.
Lakshadi Gguggul
Lakshadi guggul is an excellent source of calcium and aids in improving our calcium levels, treat osteoporosis and other bone related problems.
Patanjali Divya Lakshadi guggul is easily available in the market .
Ayurvedic Herbs To Improve Calcium Levels
Moringa
Moringa leaves are a very rich source of calcium. It has 4 times more calcium compared to milk. It also contains phosphate, beta carotene, iron etc.
Amalaki
Amalaki commonly known as Amla is rich source of calcium. It aids in absorption of calcium in the body and also strengthens bones.
Sesame Seeds
Sesame Seed is the seed of a herb called Sesamum indicum.100 grams of sesame seeds contain 975 milligrams of calcium which is more than that of milk ,hence sesame seeds should be added to a calcium rich diet
Arjuna
Arjuna is also know as Terminalia Arjuna, the bark of the tree is rich source of calcium carbonate and other important minerals, so this herb is useful in improving calcium levels.
Guggul
Guggul can be very helpful in treatment calcium deficiency and improving bone health.
Vitamin D
Vitamin D also known as calciferol is fat soluble vitamin. It helps our body absorb and retain calcium and phosphorus. A lack of Vitamin D is very important for development of bones ,it also plays an important role in muscle and immune system.
The two forms of vitamin d are :
Vitamin D2 (ergocalciferol)
Vitamin D3 (cholecalciferol)
The recommended level of vitamin d are 1000IU to 4000IU, 4000 IU is the upper limit and the daily limit should not exceed it.
There are 3 ways to get vitamin D
- From the sun
- From diet
- From supplements
Also remember too much sun exposure can lead to skin cancer and aging.
Symptoms of Vitamin D deficiency
Falling Sick Frequently
Falling sick frequently is sign of vitamin d deficiency. If you are often having cold and flu vitamin d deficiency might be the reason. Vitamin d plays an important role in keeping our immune system strong which helps a person fight viruses and illness
Extreme Fatigue
Studies have shown that low level of vitamin d can lead to fatigue.
Back Pain
A strong correlation between back pain of all kinds and Vitamin D Deficiency has been seen, especially lower back pain is fairly common.
Depression
Deficiency of Vitamin D may also lead to a depressed mood.
Wound Healing
If a wound heals slowly after an injury it maybe a sign that vitamin D is low. Vitamin D increases the production of compounds which are helpful in healing the wounds.
Hair Loss
Hair loss can be another symptom of vitamin d deficiency in the body.
Ayurveda To Overcome Vitamin D Deficiency
Ayurveda can be helpful in overcoming vitamin d Deficiency in the following ways –
Self Abhyanga
Abhyanga means oil massage, according to Ayurveda oil massage followed by sitting in the sun is an excellent way to improve Vitamin D levels. Choose sesame oil for the best results.
Apply sesame oil and give yourself a massage on the entire body. This method works because it improves the physiology of skin which aids in successful absorption of Vitamin D.
Eat Healthy Fat Like Pure Cow Ghee
Vitamin D is fat soluble vitamin. Lack of absorption of sunlight is another reason of vitamin d deficiency. Even if you stand in the sun for hours, you will still be vitamin d deficient unless there is enough cholesterol in skin. When the sun rays hit our skin we need 7-dehydrocholesterol to convert sunlight into Pre vitamin D which once reaches liver gets converted into vitamin D.
By cholesterol here we mean good cholesterol and some of the good sources of good cholesterol are cow ghee, olive oil, sesame oil, coconut oil.
Vitamin D Supplements
There are two types of Vitamin D supplements available in the market Synthesized and non synthesized.
List of supplements organic and ayurvedic available:
- Gyanoveda Vitamin D3 supplement (Ayurvedic)
- Himalaya organics Vitamin D3 with K2 supplements(organic)
- Unived Vitamin D3 supplement (made from lichen, vegan and organic )
- Nutranix Vitamin D3 supplement (made from lichen and mushroom)
- Aravi Organic Vitamin D3 with K2 supplements (organic)
- Ayurveda organics Vitamin D3 with K2(non synthetic, vegan, gluten and dairy free)
- Oziva Vitamin D3 (plant based, contains Curcumin, Ashwagandha & Rosemary)
Food rich in Vitamin D
The natural sources of food rich in vitamin d are
- Cod liver oil
- Butter
- Milk
- Cereals
- Egg Yolk
- Spinach
- Mushroom
- Tuna fish
- Salmon
- Soya products
