Calcium is directly connected to our bones. Foods that contain high amounts of calcium provide bones with structure and strength, at the same time preventing them become fragile.
But, the latest studies prove that calcium might not be the main mineral responsible for the bones’ health and function. Instead, they found magnesium to be the leading mineral for the health of our bones. Magnesium can be found in spinach, sesame seeds, basil, broccoli, and sunflower seeds.
Counter-Effects of Calcium
Increased levels of calcium pose risk for heart attacks, especially in women. According to the National Osteoporosis Foundation, calcium supplements don’t provide the same effects as dietary calcium. Overconsumption of calcium increases the risk of kidney stones and other health issues.
Calcium supplements, as well as pasteurized milk, are loaded with the compound calcium carbonate, which is difficult to absorb if a citric acid or some other chelating agent is not present.
Another 2007 study proved that dietary calcium is way more beneficial for our body than calcium supplements, particularly in postmenopausal women.
Studies on Magnesium
A study conducted by Abrams and the Baylor College of Medicine analyzed the intake and absorption of magnesium during childhood. It turned out that magnesium was much more effective than calcium in keeping the healthy structure of bones. The researchers stated that although relatively unrecognized, dietary magnesium might be an important element in bone mineral accretion in children.
Healthy bones in children require many nutrients, one of which Abrams believes is magnesium. Although calcium is important, it’s probably not more important than magnesium, except for children and adolescents with low calcium intake. It’s quite worrying that only calcium is promoted as being a beneficial mineral for the bones, and although magnesium’s benefits have been confirmed, they aren’t mentioned anywhere in terms of bone health.
Researchers recommended parents give their children a planet of magnesium to promote the growth of bones during their childhood. What’s more, they wanted to bring the importance of magnesium intake into the spotlight.
Besides being beneficial for children, Kathryn M. Ride and her team from the University of Memphis, Tennessee, proved magnesium to be very important for the bones in elderly people as well. Nowadays calcium to magnesium ratio is 10:1, although it should be 1:1, or at least 2:1. This shows that our bodies contain high amounts of calcium, but very low of magnesium.
Foods packed with magnesium are cacao, nuts, green leafy veggies, and seeds. You can also add Epsom salt to your baths. Oral intake of magnesium is the best option, but some people who have magnesium deficiency must take magnesium supplements. The recommended daily dose of magnesium is 350-400 mg, whereas most magnesium capsules include 250 to 500 mg. You can take the dose either on an empty stomach or with meals.
The exact levels of magnesium are difficult to spot, since if there’s a magnesium deficiency in the blood, the body pulls it out from the bones, making them fragile. Consequently, your blood tests might show normal levels of magnesium, while your bones are suffering. Therefore, add magnesium-based foods to your everyday diet, in order to preserve the good health and strong consistency of your bones.
Via Healthy Food House | Daily Health Post