Calcium is an essential mineral that plays a vital role in building and sustaining strong bones and teeth. It also supports proper functioning of your muscles, nerves, and heart. Ensuring an adequate intake of calcium is crucial for all age groups.

However, in recent years, there has been a worrying trend among millennials and Gen Zs, the two youngest adult age groups, who reportedly are at a higher risk of developing calcium deficiency.

What Is Calcium Deficiency?

Calcium deficiency, also known as hypocalcemia, is a condition where the levels of calcium in the body are inadequate.

Symptoms can range from mild to severe and may include muscle cramps, tingling or numbness in the fingers or feet, weakened bones, and ultimately, osteoporosis.

Why Are Millennials and Gen Zs at Risk?

There are a few reasons why these age groups are at higher risk of developing calcium deficiency.

1. Dietary Habits

The growing popularity of fast food and convenience meals is one of the leading factors behind this new lack of calcium.

Foods like burgers, pizzas, and fries are heavily processed and contain high levels of sodium, sugar, and unhealthy fats, but are low in vital nutrients like calcium, vitamin D, and fiber. Millennials and Gen Zs have a tendency to opt for these meals out of convenience and time constraints, prioritizing their busy lifestyles over healthy eating habits.

2. Vegan and Vegetarian Diets

Another factor that may contribute to the calcium deficiency in young adults is the popularity of vegan and vegetarian diets. While these diets are rich in fiber, vitamins, and minerals, they can be low in calcium, as many dairy products are avoided.

Calcium can be obtained from plant-based sources such as spinach, kale, almonds, and tofu, but these alternatives are often less convenient and more expensive.

3. Lack of Physical Activity

Millennials and Gen Zs are known for their sedentary lifestyles, with many jobs requiring them to sit for prolonged periods.

Lack of physical activity can put them at a higher risk of developing osteoporosis, especially if their diets do not provide adequate calcium intake.

4. Low Exposure to Sunlight

Calcium absorption requires adequate levels of vitamin D, which is mainly produced by the skin when exposed to sunlight. However, many young adults spend most of their time indoors, either at work or at home, and do not get enough exposure to sunlight.

This can lead to a deficiency in vitamin D, which can impact calcium absorption and contribute to bone health problems.

How to Prevent Calcium Deficiency

To prevent calcium deficiency, it is essential to adopt healthy habits and a balanced diet that includes a variety of calcium-rich foods.

Some of the best sources of calcium include dairy products like milk, yogurt, and cheese, leafy greens like kale and broccoli, almonds, tofu, canned salmon, and sardines with bones. Additionally, it is crucial to get enough vitamin D, which can be obtained through sunlight exposure, fortified foods like milk and cereal, and supplements.

The Bottom Line

Calcium deficiency is a growing health concern among the younger generations, and it is important to take preventative measures to promote better bone and overall health.

By adopting healthy dietary and lifestyle habits and supplementing calcium and vitamin D intake, millennials and Gen Zs can help reduce their risk of developing bone health problems later in life.