All of us firmly believe that calcium is crucial for our bone health. But, the truth is, calcium is just another mineral among others in your body that participates in strengthening the bones.
According to a new research introduced at the Pediatric Academic Societies (PAS) yearly group in the USA, dietary admission of magnesium plays far bigger role in creating sound bones amid adolescence.
For many years, calcium was the number one choice in fighting weak bones. But, a 2004 research showed that people with excess calcium in their coronary artery, who take statins, have a 17-fold higher risk of heart attacks than those with lower blood vessel calcium levels.
Another study from 2007 indicates that calcium from dietary sources has better consequences for bone wellbeing than calcium from supplements in postmenopausal ladies.
In 2008, researchers found out that calcium supplements are connected with a high number of heart attacks in postmenopausal ladies.
A 2010 meta-analysis demonstrated calcium supplements (without coadministered vitamin D) are connected with increased danger for heart attacks.
According to the National Osteoporosis Foundation (NOF), “People who get the recommended amount of calcium from foods do not need to take a calcium supplement. These individuals still may need to take a vitamin D supplement. Getting too much calcium from supplements may increase the risk of kidney stones and other health problems.”
The analysts, led by Professor Sabine Rohrmann, from Zurich University’s foundation of social and preventive medicine, stated that “Calcium supplements have been widely embraced by doctors and the public, on the grounds that they are a natural and therefore safe way of preventing osteoporotic fractures.”
“It is now becoming clear that taking this micronutrient in one or two daily [doses] is not natural, in that it does not reproduce the same metabolic effects as calcium in food,” they added.
Great number of the supplements found in supplement markets contains calcium carbonate which is a secondary type of calcium. They contain a basic chelating agent like citrus extract to make it more absorbable, but still the final result is second rate compared to other calcium supplements, like calcium orotate, which is the main known manifestation of calcium which can adequately enter the layers of cells.
Another myth everyone believes in is that eating pasteurized dairy items, for example, milk or cheese, builds calcium levels, which is completely untrue. The purification preparation just makes calcium carbonate, which has truly no chance to get of entering the cells without a chelating agent.
So, the body forces the calcium from the bones and different tissues keeping in mind the end goal to cushion the calcium carbonate in the blood, and this actually causes osteoporosis!
Professor Steven Abrams and his partners at the Baylor College of Medicine in Houston claim that magnesium consumption is the key factor for stronger bones.
“Dietary magnesium intake may be an important, relatively unrecognized, factor in bone mineral accretion in children,” – the researchers discovered.
“Lots of nutrients are key for children to have healthy bones. One of these appears to be magnesium,” reported Abrams. “Calcium is important, but, except for those children and adolescents with very low intakes, may not be more important than magnesium.”
Higher magnesium consumption is linked to higher bone mineral thickness (BMD) in men and ladies.
Dr. Kathryn M. Ryder, of the University of Tennessee, Memphis and associates, note that osteoporotic fractures are a critical wellbeing issue in aging adults. They add that magnesium is a “less-examined” part of bone that may assume a part in calcium digestion system and bone quality.
the proportion of calcium to magnesium in the eating methodology was 1:1, a degree that is viewed as ideal. A proportion that is somewhere around 1:1 and 2:1 is satisfactory (for instance, 800 mg of calcium to 400 mg of magnesium). But, that’s in the past. Sadly, today’s weight control plans contain a normal of 10 times more calcium than magnesium.
Magnesium oxide or chloride is fine, as is chelated magnesium. You can also consume a calcium/magnesium supplement. The Recommended Daily Allowance (RDA) for magnesium is 350-400 mg every day. It’s best to take your magnesium in isolated measurements for the duration of the day. You can take it either on an empty stomach or with meals.
Epsom salts are another great way. They contain magnesium sulfate that enters the body through the skin.
But, the best way to get magnesium is through food. Consider consuming green leafy vegetables, cacao, seeds, and nuts of any sort.