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Calcium is one of the most abundant minerals in the body, found primarily in the bones and teeth. Multiple factors play into calcium homeostasis, such as the presence of parathyroid hormone and vitamin D, phosphate, and magnesium concentrations. (source, source)
Low serum calcium levels can be influenced by physiological factors affecting the parathyroid glands and kidneys, which regulate calcium balance in the body. From a nutritional perspective, insufficient intake of calcium-rich foods and nutrients like vitamin D, which aids in calcium absorption, can also contribute to decreased serum calcium levels. (source, source)
Prioritize calcium-rich foods: Consumption of calcium has been shown to raise serum concentrations. (source) Recommendation: Consume at least two servings of calcium-rich foods daily.
One serving examples: Greek Yogurt (1 cup), Sardines (3 oz), Cheddar Cheese (1.5 oz), Milk (1 cup)
Aerobic training: Aerobic training is associated with normalized levels of calcium. (source) Exercise increases plasma parathormone which elicits the mobilization of calcium stores. (source) Further, exercise stimulates calcium absorption in the intestines. (source) Recommendation: Follow a structured program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week.
Supplement with calcium: Supplementation with calcium has been shown to raise serum calcium concentrations. (source) Recommendation: Supplement with at least 500mg of calcium daily.
Elevated serum calcium levels can stem from physiological factors involving the parathyroid glands and kidneys, which regulate calcium balance in the body. Nutritionally, excessive intake of calcium-rich foods or supplements can contribute to increased serum calcium levels. (source, source)
Limit calcium-rich foods: Overconsumption of calcium can lead to increased calcium levels in the blood. (source) Recommendation: Monitor and limit excess consumption of calcium-rich foods, like milk, seeds, and lentils.
Train regularly: Physical activity has been shown to normalize serum calcium levels. (source) Exercise normalized parathyroid hormone leading to a normalization in calcium concentration levels. (source) Recommendation: Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. This includes a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week and a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each resistance training exercise should be taken within two repetitions of failure.
Avoid calcium: Over-supplementation of calcium can lead to increased calcium levels in the blood. (source) Recommendation: Monitor calcium intake and concentrations in supplements.
Supplement with vitamin C: Supplementation with vitamin C has been shown to decrease calcium levels. (source) Vitamin C supplementation aids in a decrease in parathyroid hormone which helps to reduce calcium. (source) Recommendation: Supplement with at least 100 mg of vitamin C daily.
Avoid vitamin D: Over-supplementation of vitamin D can lead to increased calcium levels in the blood. (source) Vitamin D increases intestinal absorption of calcium, increasing levels in the blood. (source) Recommendation: Monitor excess vitamin D intake and supplement concentrations.
