Calcium is undoubtedly extremely important for the health of your bones, but apparently, magnesium, not so much calcium, is the most important tool for creating sound bones during the period of adolescence, as found in a new research introduced at the Pediatric Academic Societies (PAS) yearly group in the USA.
Calcium has been used to strengthen bones for a long time, and calcium supplementation is believed to lead to solid bones and teeth. Yet, is calcium supplementation really that viable?
Researchers in 2004 showed that individuals 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.
They believed that the two most authoritative pointers of heart attacks were LDL levels and calcium accumulation.
However, a 2007 research showed that calcium from dietary sources has better effects for bone wellbeing than calcium from supplements in postmenopausal women.
Plus, another 2008 study showed that calcium supplements are linked to a more noteworthy number of heart attacks in postmenopausal women.
Moreover, another 2010 meta-analysis confirmed that calcium supplements (without coadministered vitamin D) are linked to a higher risk for heart attacks.
According to the National Osteoporosis Foundation (NOF), food will be the best calcium source: “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 team of analysts, headed by Professor Sabine Rohrmann, from Zurich University’s foundation of social and preventive medicine, claims 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. “
Most supplements these days have calcium carbonate which is a secondary type of calcium and manufacturers add a basic chelating agent such as citrus extract to make it more absorbable.
Yet, the final item is second-rate compared to other calcium supplements, like calcium orotate, which is the main calcium manifestation which can properly enter the layers of cells.
Moreover, the dairy business also imposes a myth that the consumption of pasteurized dairy items, for example, milk or cheese, increases the levels of calcium.
However, this is untrue as the purification preparation creates calcium carbonate, which cannot enter the cells without a chelating agent.
As a result, the body forces the calcium from the bones and different tissues in order to cushion the calcium carbonate in the blood. This, in fact, leads to osteoporosis.
On the other hand, Professor Steven Abrams and his partners at the Baylor College of Medicine in Houston discovered that admission and ingestion of magnesium by young people are key indicators of aggregate bone mineral substance and bone thickness – which was not the case with the admission of calcium.
“Dietary magnesium intake may be an important, relatively unrecognized, factor in bone mineral accretion in children. Lots of nutrients are key for children to have healthy bones.
One of these appears to be magnesium. Calcium is important, but, except for those children and adolescents with very low intakes, may not be more important than magnesium.”
They maintain that parents are advised to give their children a decent admission of calcium so as to help build solid and sound bones, but they should soon start to guarantee that their kids consume enough magnesium, too.
Research has shown that magnesium admission leads to a higher bone mineral thickness (BMD) in men and ladies. There is a surmised 2% increment in entire body BMD for each 100-milligram daily increment in magnesium.
Dr. Kathryn M. Ryder, of the University of Tennessee, Memphis, reports that:
“Osteoporotic fractures are a critical wellbeing issue in aging adults. Given the high pervasiveness of low BMD and fracture, little changes in BMD may have a huge general wellbeing impact.”
Her team also maintains that:
“Magnesium is a “less-examined” part of the bone that may assume a part in calcium digestion system and bone quality. ”
For numerous years, the proportion of calcium to magnesium in the eating methodology was 1:1, and even a 2:1 ratio is satisfactory. However, nowadays, weight control plans contain a normal of 10 times more calcium than magnesium.
Magnesium can have many structures. Magnesium oxide or chloride, as well as chelated magnesium, are extremely beneficial. Containers normally contain 250-500 mg of magnesium.
The Recommended Daily Allowance (RDA) for magnesium is 350-400 mg, but the body might need twice the sum in order to function ideally.
For best effects, take magnesium in isolated measurements for the duration of the day with meals or on an empty stomach.
You will benefit a lot from Epsom salts baths as well. The skin absorbs magnesium easily and you will restore its proper levels. If these level drop, the blood contains 1% of the magnesium in the body, and the bones and tissues will use it.
Yet, the richest sources of magnesium remain among the foods. Therefore, you should increase the intake of green leafy vegetables, nuts, seeds, and cacao.