Have you ever taken antidepressants and noticed that something continues to feel very troubling?
Many people experience this when they’re depressed and anxious. About 40 million Americans suffer from anxiety disorders, the most common mental illness globally. These complicated disorders have various causes. Major factors include stress and genetics, but there’s another factor that’s often overlooked—nutrition.
It is well-known among integrative psychiatrists that mental disorders can be caused by nutritional deficiencies, including vitamin B12 deficiencies. Do other nutrients have any effect? Often overlooked, calcium and magnesium deficiencies can cause mental disorders.
Calcium is one of the vital nutrients of emotional stability. This crucial brain mineral is apparent to interact strongly with various neurotransmitters and their receptor sites that control mood and anxiety.
For example, calcium deficiency causes muscle cramps and spasms, which can make a person uneasy (symptoms of anxiety disorder). Low calcium levels can also disrupt GABA (gamma-aminobutyric acid), a brain-calming neurotransmitter. If GABA is low, a person may feel anxious and out of control. Studies have shown that calcium has a role in the secretion of GABA and other neurotransmitters that have a sedative effect on the brain. So, GABA action may be diminished by low calcium levels, which could cause anxiety.
However, both calcium deficiency and anxiety are treatable, and since ignoring one can have serious health consequences, neither condition should be ignored.
What are the Deficiency Symptoms of Calcium?
The term “calcium deficiency,” or “hypocalcemia,” refers to low blood calcium levels. Calcium is one of four main dietary components that impact public health in the US, with 42% of the population not getting enough of it. Numerous body processes, such as blood pressure regulation, neuron function, clotting factor activation, and bone production and metabolism, rely on calcium.
Symptoms such as skeletal, neuromuscular, dermatological, circulatory, neurological, cardiovascular, and cognitive issues may arise from deficient calcium intake. However, calcium deficiency symptoms vary, with some appearing quickly and worsening over time. The following symptoms of calcium deficiency are:
Skeletal Symptoms:
Bones and teeth contain a lot of calcium. Generally, the body stores about 99% of its calcium in bones. The other 1% is in blood, muscle, and other tissues. Therefore, its deficiency might cause skeletal issues such as:
- Bone diseases: Low calcium levels increase the risk of osteopenia (bone loss) and osteoporosis (weak, fragile bones). Most people are unaware they have these conditions until they are tending to a fractured or broken bone.
- Bone soreness: Calcium deficiency might cause some people to experience sore or aching bones.
Neuromuscular Symptoms:
Calcium is essential for nerve and muscle function. Too low levels can disrupt several functions, including muscular contraction. Neuromuscular symptoms can be severe or minor and affect almost everyone. The symptoms include:
- Cramping and spasming of muscles, especially in the hands, feet, and face
- Tingling and numbness in the arms and legs
- Bone and muscle fatigue
- Uncontrolled twitching or tremors
- Problems with speech and muscular control during swallowing
In severe hypocalcemia, laryngospasms—involuntary voice box contractions—can cause breathing issues.
Dermatological Symptoms:
Calcium deficiency can affect hair, skin, and nails. Common dermatological symptoms of calcium deficiency include:
- Dry and itchy skin
- Weakened and damaged hair
- Chipped, cracked, or brittle nails
Additionally, calcium is needed for the epidermis to operate properly. Low calcium levels can damage the skin barrier, causing moisture loss. Moreover, calcium also regulates perspiration and sebaceous glands, which create oils that nourish the skin and hair and maintain epidermal integrity. If there is a calcium deficiency, normal gland activity may be interrupted, potentially leading to skin dryness.
Circulatory Symptoms:
Smooth (involuntary) muscles and blood vessel linings need calcium to function properly. Low calcium levels cause blood vessel dilation, which lowers blood pressure. Additional symptoms may include:
- Reduced cardiac function: Calcium is essential for heart muscle contraction. Calcium deficiency can impair the heart’s pumping, lower blood pressure, and create cardiovascular issues.
- Irregular beat: Hypocalcemia causes cardiac rhythm disturbances. This is partly due to low calcium levels, which affect the heart’s electrical impulses.
Neurological Symptoms:
Calcium plays an essential role in the functioning of the nervous system, especially in the brain. It is necessary for the release of neurotransmitters, which are the chemicals that transmit signals between neurons.
Inadequate levels of calcium (or calcium deficiency) might inhibit the release of these neurotransmitters and then increase the excitability of neurons via an indirect pathway.
When neurons become overexcited, the most common manifestation in both humans and laboratory animals is seizures. Although it is not common, severe calcium deficiency can lead to seizures.
Cardiovascular Symptoms:
Calcium is needed for normal cardiac electrical activity. Calcium deficiency may affect the heart’s electrolyte balance and cause arrhythmia. Mild calcium deficiency may not affect cardiac rhythm. However, extreme calcium deficiency disrupts cardiac rhythms. These irregular beats might cause cardiac issues.
Psychological Symptoms:
Calcium deficiency affects mental health. Calcium is needed for the production and release of brain neurotransmitters that govern mood and emotional regulation. Low calcium can cause various symptoms that can affect your daily life, including:
- Depression symptoms, such as feeling down or hopeless
- Excessive crankiness or irritability over minor things
- Nervousness or anxiety
Studies also show that hormone changes, especially those related to the menstrual cycle, might worsen a woman’s mood. This study demonstrates that calcium supplements may reduce hormone-induced mood swings.
Can Calcium Deficiency Cause Anxiety?
Yes, calcium deficiency can lead to anxiety disorders, the most common mental health problem. Even though anxiety is usually caused by a complex interaction of psychological, environmental, and physiological factors, low calcium levels may increase anxiety in some people.
Theoretically, this might be because low calcium levels (or calcium deficiency) make neurons more excitable, which could be the result of an anxious nervous system. More studies are needed to fully understand this link, but calcium levels tend to be crucial for both physical and mental health.
Research has shown that calcium deficiency can cause an increased risk of anxiety disorders due to the following:
- Calcium Impact on Neurotransmitter Function:
Calcium plays a key role in the release and signaling of neurotransmitters, which are essential for effective neuronal activity and communication. Calcium ions facilitate neurotransmitter communication at synapses, affecting both excitatory and inhibitory signals sent between neurons.
When calcium levels are too low, the transmission and reception of messages can become erratic. This disruption can cause an imbalance between glutamate (an excitatory neurotransmitter) and GABA (an inhibitory neurotransmitter), which can increase feelings of anxiety.
- Calcium Impact on Brain Function:
Calcium is required for normal brain function, as well as biological processes. For example, it is required for the production of gamma-aminobutyric acid (GABA), a key neurotransmitter that calms the brain. When calcium levels drop, the release of GABA and other calming neurotransmitters decreases, potentially increasing anxiety.
- Calcium Impact on Muscle Function:
Calcium is needed for the contraction and relaxation of both controlled and involuntary muscles, such as breathing. Anxiety is known to affect breathing patterns. It often leads to shallower and more rapid breathing.
Accordingly, without enough calcium nutrients, those muscles might become stiff, causing (or exacerbating) the abnormalities in breathing patterns that are often linked with anxiety.
- Calcium Impact on Nervous System Health:
Communication between nerve cells (neurons) and the secretion of chemical signaling molecules (neurotransmitters) depend on calcium. If calcium levels drop below healthy levels, the neurotransmitters GABA and glutamate can become unbalanced, and anxiety disorders can become worse as a result.
- Anxiety and Its Biochemical Influence:
Research suggests that anxiety disorders are often associated with an imbalance between glutamate (the primary excitatory neurotransmitter) and γ-aminobutyric acid (GABA, the primary inhibitory neurotransmitter).
Calcium deficiencies can cause these neurotransmitter systems to become less active, which can occur when a person has an inadequate calcium intake over a long period of time. Decreased calcium levels may decrease neurotransmitter release and may contribute to exaggerated anxiety symptoms.
For example, a person might feel “stressed out and unable to handle” something that, under normal circumstances, they could manage perfectly well.
Another example is anxiety before exams. Hardworking John is studying for his final exams. As the day of the exam approaches, he begins to feel almost unbearable anxiety. He doesn’t know what happened, but his mind moves thoughts quickly like a stone on water and makes it difficult to concentrate. It turns out his GABA levels were low because he wasn’t getting enough calcium. That’s why he felt nervous and felt like he was losing control.
Can Nutritional Deficiency Cause Anxiety?
Nutrient deficiencies can disrupt the natural balance of neurotransmitters critical for normal brain function. Nutrients necessary for the production of neurotransmitters including serotonin, dopamine, and norepinephrine—crucial for regulating mood, appetite, and cognition—include tryptophan, vitamin B6 (pyridoxine), vitamin B12 (cobalamin), folic acid (folate), choline, tyrosine, histidine, phenylalanine, and glutamic acid as well as marine-derived omega-3 (n-3) fatty acids.
Furthermore, vitamin and mineral deficiencies (especially calcium and vitamin D) can seriously affect mental health. Vitamin D is needed for calcium absorption, so a lack of it can lead to calcium deficiency. Calcium deficiency might contribute to a decline in physical and mental health, such as anxiety and depression.
Additionally, studies have found that anxiety disorder patients had lower vitamin D and calcium levels than the normal population. These two nutrients aren’t the main causes of anxiety, although certain people need them for proper bodily functions.
Cure for Calcium Deficiency and Anxiety
Although calcium deficiency alone does not cause anxiety disorders, its interaction with human physiology and biochemistry can result in extreme anxiety. We must eat enough calcium to counteract any negative effects that a lack of this vital nutrient may have on our mental health.
If you think your anxiety is caused due to not having enough calcium, consider the following to address calcium deficiency and reduce anxiety:
- Eating a calcium-rich diet:
The most effective method of preventing or treating calcium deficiency is dietary calcium. It is recommended that you consume a variety of calcium-rich foods to obtain the necessary daily amount of calcium.
Calcium should be taken daily in the following amounts:
- Children, ages 1–3 years: 700 mg
- Children, ages 4–8 years: 1,000 mg
- Children, ages 9–18 years: 1,300 mg
- Adults, ages 19–50 years: 1,000 mg
- Men, ages 51–70 years: 1,000 mg
- Women, ages 51 and older: 1,200 mg
- Everyone, ages 70 and older: 1,200 mg
- Pregnant and nursing women, ages 19-50 years: 1,000 mg
Good calcium sources— dairy products (milk, cheese, yogurt), leafy greens (kale, broccoli), calcium-fortified meals (cereals, plant-based milk), fish with bones (sardines, salmon), and some fortified foods.
- Supplements:
Nutritional supplements are not generally required for a healthy person who is eating a well-balanced diet. However, if you find that you cannot meet your calcium needs from food alone, calcium supplements can be an effective option.
Additionally, vitamin D is crucial for calcium absorption. Make sure to get plenty of sunlight, vitamin D rich foods, or consider taking vitamin D supplements.
- Monitor and maintain magnesium level:
Magnesium functions well together with calcium, so it is crucial to keep sufficient amounts of both in the body for good health.
- Avoiding caffeine and alcohol:
Excessive consumption of coffee, tea, and alcohol can slow down the absorption of calcium. So, limit or avoid consumption of these substances.
- Seek medical advice:
Consult a psychiatrist if anxiety symptoms persist following diet changes. Other diagnosable conditions, such as hormonal imbalances and gastrointestinal problems, and certain medication side effects, can cause both calcium deficiency and anxiety.
Calcium Magnesium Supplement for Anxiety
Calcium absorption does not require magnesium, yet without it, calcium can become toxic. It builds up in soft tissues, kidneys, arteries, and cartilage instead of where it is most beneficial—in the bones. A person may develop kidney stones as a result of calcium deposits if they consume calcium without magnesium. Over 20% of individuals use calcium supplements, generally in tablet form with magnesium.
Numerous studies have demonstrated links between enhanced mood and calcium and magnesium supplements. These investigations not only demonstrated an association between deficiencies in these two minerals and mood disorders, but they also linked these deficiencies to mental illnesses such as anxiety and depression.
A study on the relationship between dairy and calcium consumption and the mental health of college students in the United States suggests that calcium deficiency may be a contributing cause of anxiety. The study discovered that increased calcium consumption was associated with reduced anxiety, less rumination, and more resilience.
According to other research, individuals who suffer from anxiety and are lacking in magnesium may benefit from taking supplements. Due to its relaxing impact on the neurological system, magnesium may relieve anxiety and enhance well-being. More research is required to pinpoint the precise effect of magnesium on anxiety, though. Supporting more than 300 metabolic events, magnesium is vital for overall health, from mental to physical. These processes include energy production, muscular function, and bone growth, among many others.
Therefore, considering the link between magnesium, calcium deficiency, and anxiety, individuals may consider magnesium and calcium supplements to reduce anxiety.
However, taking calcium supplements requires certain considerations, such as:
Health Professional Consultation:
Before starting a supplement course, consult a medical professional. It ensures a thorough assessment of individual needs and dose determination. The key to consider while using a calcium supplement is:
- Calcium supplement varieties: There are many kinds of calcium supplements, such as calcium carbonate and calcium citrate. Each has different absorption rates, so it is important to choose one that fits both your body and lifestyle.
- Calcium supplement dosage: Everyone’s need for calcium is different, and how much they take in from their diet varies. The amount a person should get from supplements, if they’re needed, is best determined by a blood test by a healthcare professional. Although lab results vary, healthy people’s blood calcium levels range from 8.8 to 10.4 mg/dL.
- Calcium dietary sources: Along with supplements, don’t forget to obtain enough calcium through your diet. A well-rounded diet can keep calcium levels maintained, preventing mental health disorders like anxiety.
- Calcium supplements administered intravenously: In an emergency, it can be essential to administer calcium intravenously in order to quickly cure a potentially fatal deficiency.
Balanced Approach:
Calcium is necessary, but magnesium and vitamin D, which regulate bone health and mood, must also be consumed. Maximum daily magnesium consumption for adults is 420 mg for men and 350 mg for women, although your dosage may vary based on age and health.
Furthermore, vitamin D is absolutely necessary for the body to absorb calcium. Most individuals should obtain 400–800 IU (10–20 mcg) of vitamin D daily.
- Adults 19 years and older — 600 IU (15 mcg)
- >70 years — 800 IU (20 mcg)
Important Tips: Remember that individuals shouldn’t use dietary supplements without a doctor’s prescription. Instead, they should consult medical professionals or psychiatrists regarding the best dosages and combinations of supplements for their unique health conditions.
Monitoring Symptoms:
When taking calcium supplements, observe your symptoms and any possible adverse effects. Additionally, if anxiety symptoms remain or become worse, consult with our board-certified psychiatrist immediately.
Comprehensive Mental Health Evaluation:
Anxiety disorders refer to a group of problems in which a person experiences excessive dread or worry; it is more than merely feeling uneasy. Some of these problems include social anxiety disorder, panic disorder, and generalized anxiety disorder. When a person has one of these illnesses, it may and does impair their everyday functioning and living, including:
- Impact your connections with others
- Your academic performance could be affected negatively
- Endanger your health
- Prevent your career growth or advancement
Although calcium deficiency can cause anxiety, and supplements can help, taking calcium is not the only solution for someone with a mental health condition. If a person wants to achieve overall health and a healthy mind, a more comprehensive approach is needed. This can include:
- Cognitive behavior therapy (CBT)
- Stress management techniques and mind-body practices (yoga, tai chi, etc.)
- Lifestyle changes that impact overall health
- Medication (in severe anxiety cases)
For more information on anxiety treatment, visit our homepage.
Is Mental Health Overlooked?
Wondering why mental health issues linked to calcium deficiency typically go overlooked? Calcium deficiency is often overlooked for various reasons. Regular blood testing may miss it until calcium levels drop alarmingly, making it often misdiagnosed. Even when calcium is deficient, the body pulls calcium from the bones to maintain blood calcium levels. This mechanism ensures that vital organs like the heart get the calcium they need, but it also enables the deficiencies to go unnoticed until they worsen.
Calcium is involved in many vital neurological functions. When calcium levels are too low, the amount of calcium that crosses the blood-brain barrier also diminishes. This can potentially lead to psychiatric symptoms like anxiety, depression, and cognitive disturbances. The brain’s level of calcium appears to be the body’s final safeguard against calcium depletion. A deficiency is noticeable after it has suffered neurological repercussions.
Integrative medicine psychiatrists are aware of the importance of diet for mental health. If a person doesn’t consume specific meals or eats the wrong ones, their brain won’t interact with the rest of their body. Integrative psychiatrists consider this when screening and treating anxiety and depression.
At GABA Telepsychiatry, our integrative psychiatrists conduct integrated examinations of various factors, including:
- Nutrition: Evaluating nutritional intake and any associated deficiencies, and assessing their impact on mental health.
- Hormones: Analyze hormonal abnormalities that may be contributing to mental health issues, such as anxiety.
- Medical illness: Screening for medical issues (e.g., lupus, diabetes) that may affect mental health. This involves assessing medical issues and disorders that may cause mental illness.
- Psychosomatic causes of symptoms: Evaluation involving the mind-body connection and how mental wellness may manifest physically.
- External stressors: Assessing environmental or specific stresses that may exacerbate anxiety.
- Other factors: Assessing the patient’s relationships, lifestyle choices, and other factors that may be significantly harming their mental health.
Our integrative psychiatrists evaluate these above factors and use both traditional and innovative therapy to treat anxiety and other mental health concerns.
Therefore, if you find yourself wondering if your anxiety could be linked to something physical, like a calcium deficiency, you’re not alone. Our team of professional, board-certified integrative psychiatrists is here for you. We offer personalized, holistic strategies that consider both your mental and physical health.
To schedule a consultation with a board-certified integrative psychiatrist, call +1(833) 312-4222 or visit our website.
Reference:
- Nutrition and behavioral health disorders: depression and anxiety
- Relationships between Dairy and Calcium Intake and Mental Health Measures of Higher Education Students in the United States: Outcomes from Moderation Analyses
- Trends in Calcium Intake among the US Population: Results from the NHANES (1999–2018)
