Many people know that foods rich in calcium is the key to healthy and strong bones. But is this true?
What do studies say about calcium?
There are several studies associating excess of calcium with a higher risk of heart attack. Moreover, women are at the highest risk.
According to the NOF, calcium supplements are related to stones in kidneys, and some other problems with your health.
In most of the calcium supplements, there is a calcium carbonate which is not easy for our body to absorb it if there is no citric acid as a chelating agent.
One study from 2007 has revealed that in postmenopausal women, calcium absorbed from food is better for the health of our bones than calcium from supplements.
What do studies say about magnesium?
There was a study at the Baylor College of Medicine that analyzed the absorption and consumption of magnesium in children, and Abrams was the head of the research. Their findings were surprising.
The consumption of calcium and its absorption was not linked to bone density and mineral content in bones. On the other hand, the consumption, as well as absorption of magnesium were.
According to the researchers, magnesium is very significant for bone mineral accretion in kids. Abrams explained that there are a lot of nutrients which are essential for kids’ bones, magnesium is more important than calcium.
Researchers were worried that the minerals like magnesium were not popular as important for healthy bones. So, they recommend parents to make sure that their kids get enough magnesium for having their bones healthy.
Also, they want to raise the awareness among people about the intake of magnesium and its role in overall bone health.
One report by Kathryn M. Ride and her colleagues from the Memphis University says that magnesium is significant for older people as it is for kids. Those people that are at high risk of bone fractures have to consume a right amount of magnesium.
Tne Calcium – Magnesium Ratio
The excellent ratio of calcium and magnesium seems to be 1:1 and even a 2:1 is okay too. Nowadays, diets have rates such as 10:1 which means that people take ten times more calcium than magnesium.
We can find magnesium in a lot of foods such as seeds, cocoa, nuts, and green leafy veggies. Also, you can add Epsom salt to your bath. Epsom salt contains magnesium sulfate, so our body can absorb magnesium through the skin.
One of the best ways is to consume magnesium naturally, but there are a lot of people that lack magnesium and may try some supplements. The recommended dosage of magnesium per day is about 350-400 milligrams.
Most of the magnesium capsules are 200-500 milligrams, and you can consume them while you are hungry or with meals.
Measuring the levels of magnesium in your body is complicated. That’s because only a small amount of it goes into the blood. When that amount drops, the body will take the magnesium stored in bones, as well as tissues.
So, even if you get tested, the results may probably show that you have healthy magnesium levels. However, there will be lack of magnesium. It is also essential to take magnesium regularly. If you do not receive it through foods, you can use specific supplements.