While calcium deficiency is typically associated with women, health professionals are now raising concerns about its rising prevalence among men—largely due to poor diets, limited sun exposure, and sedentary lifestyles.
Calcium is a critical mineral in the human body, vital for strong bones, proper muscle function, nerve signalling, and a healthy heartbeat. While most of it is stored in the bones, a certain amount is required in the bloodstream for the body to function efficiently. When the body doesn’t receive enough calcium through food, it begins to draw from the bones—gradually weakening them and increasing the risk of fractures and osteoporosis.
Contrary to common perception, calcium deficiency is not exclusive to women. Men too, especially those living in urban areas, are experiencing its effects due to a combination of indoor lifestyles, insufficient physical activity, and unbalanced diets.
Lack of sunlight and changing lifestyles
In earlier times, houses were designed with courtyards and open spaces to ensure daily exposure to sunlight. However, today’s urban construction trends offer little room for natural light, and modern lifestyles have increasingly shifted indoors.
Children, in particular, are affected as they now spend more time in front of screens than under the sun. The lack of outdoor play and physical activity contributes to a decline in vitamin D levels—an essential component for calcium absorption. Without sufficient vitamin D, even calcium-rich diets cannot benefit the body.
In contrast, people in rural areas, despite limited access to calcium-rich foods, fare better in terms of bone health due to their outdoor routines and physical labour, which provide natural sunlight and strengthen bones.
Role of diet in calcium deficiency
The rise in calcium deficiency is also linked to modern food choices. Genetically modified grains, processed foods, and adulterated dairy products have become common in households, reducing the intake of naturally rich sources of calcium.
Moreover, the consumption of carbonated drinks and excessive caffeine—which inhibit calcium absorption—is prevalent among both teenagers and adults. This dietary imbalance impacts bone health over time.
Men may eat more than women, but the quality of their food is often lacking in essential nutrients. Meals high in carbohydrates and fats, but low in fruits, vegetables, and dairy, do little to maintain adequate calcium levels in the body.
The use of sugar-rich health drinks, especially among children, also contributes to poor calcium intake. Marketed as beneficial, many of these drinks contain more sugar than nutrients, leading to unhealthy food preferences and sugar dependence.
Symptoms and health risks
Calcium deficiency often goes unnoticed in its early stages. Symptoms such as fatigue, frequent muscle cramps, tingling sensations in fingers, brittle nails, and general weakness are usually overlooked. In children, it may appear as delayed physical growth, dental issues, and bone pain.
In severe cases, prolonged calcium deficiency can lead to heart-related complications, including irregular heartbeats and, in extreme scenarios, heart failure.
While women have specific life stages—such as menstruation, pregnancy, and menopause—that increase calcium requirements, men’s bone health also comes under threat with age. After 19 years of age, men’s physical growth increases rapidly, heightening their need for calcium.
How to address calcium deficiency
Meeting daily calcium requirements through diet remains the most effective solution. Foods like dairy products, broccoli, drumsticks (moringa), figs, almonds, and fortified cereals are rich in calcium. However, without sufficient vitamin D, the body struggles to absorb this mineral, making sunlight exposure essential.
Adults typically require around 800 mg of calcium per day, depending on body weight and physical activity. If the diet is insufficient, calcium supplements may be considered—but only under proper guidance. Care must be taken not to consume calcium and iron supplements together, as they can interfere with each other’s absorption.
Health professionals recommend at least 15–20 minutes of sunlight exposure daily, ideally during early morning or late afternoon, alongside weight-bearing exercises such as walking, jogging, or strength training to improve bone density.
Despite being a widespread issue, calcium deficiency among men is rarely discussed. Public health experts stress the need for awareness campaigns to educate people about its risks and encourage preventive measures.
In a society where men’s health is often overlooked, especially in areas like bone care, addressing calcium deficiency requires a shift in perception. Bone health should not be treated as a gender-specific concern but as a universal health priority.
