Calcium And Not Magnesium Is The Key For Healthy Bones
The widespread assumption that calcium is the most important for healthy bones is instilled in our minds, but in reality it has no premise, since calcium is just one of the many important minerals that strengthen the bones.
A research done by the Pediatric Academic Societies in USA indicates that the implementation of magnesium instead of calcium in the diet is the key to solid bones.
Why you should use calcium?
The popular claim that the body requires calcium in order to create solid teeth and bones is no longer viable.
A research done in 2004 showed that patients who had excess amounts of calcium in the coronary arteries and who were taking statins had higher risks of heart attacks in comparison with the ones with lower calcium levels in their blood vessels. Accordingly, scientists believed this was due to the high levels of both calcium and LDL.
In addition, in a research conveyed in 2007 in postmenopausal women, it was shown that calcium intake from dietary sources is more beneficial for the bones rather than the intake of calcium supplements.
Another research done in 2008, demonstrated that calcium supplements were directly linked to the significant number of heart attacks in postmenopausal ladies.
A meta-analysis done in 2010 showed that calcium supplements (those that did not contain vitamin D), were associated with heart attacks as well.
According to the National Osteoporosis Foundation, people do not need calcium supplements since they can get calcium through food.
They may also have increased requirements for vitamin D supplements too. However, increasing the amount of calcium in the body through supplements may increase the risk of health ailments or kidney stones.
The analysts from the Zurich University’s foundation of preventive and social medicine, headed by the professor Sabine Rohrmann, have reported that calcium supplements were widely embraced both by the doctors and the public due to the popular notion that they are safe and natural way for preventing osteoporotic fractures.
They also added that taking this supplement in two doses daily is not natural and it cannot reproduce the very same effects as the calcium in food.
Most of the calcium supplements on the market contain a secondary type of calcium, known as calcium carbonate and a citrus extract added to it to make it more absorbable. However, the main manifestation of calcium that can enter the cells layers is calcium orotate.
The truth that most people are ignorant of is the myth that consuming pasteurized items such as cheese or milk increase the levels of calcium. However, this is not true. Calcium carbonate cannot enter the cells without the chelating agent.
The body takes the calcium from the bones and other tissues. As a result osteoporosis occurs.
The benefits of magnesium
Professor Steven Abrams and his team from the Houston Baylor College of Medicine, claims that ingestion and admission of magnesium during the youth leads to bone thickness, which is not the case with calcium admission.
Researchers have also found out that although magnesium intake is unrecognized it is an important factor in accumulation of minerals in the bones.
Abrams has also reported that magnesium is one of the most important nutrients for children to have strong and healthy bones. He added that calcium is important as well but only if children suffer from its deficiency. However, it is not more important than magnesium.
The scientists have also noticed that parents have been encouraged to make sure their children receive the necessary amount of calcium daily. In that way the importance of other minerals, such as magnesium, was disregarded.
Abrams recommends that parents should guarantee if their children get enough magnesium instead.
Increased magnesium intake is also associated with higher mineral thickness in the bones in men and women. For each 100 mg daily increment in magnesium there is 2% increment in the body.
According to a doctor from the University of Tennessee in Memphis, Dr. Kathryn M. Ryder osteoporotic fractures are common issue in aging adults. Accordingly, little changes in the bone mineral thickness may have a huge positive impact.
Magnesium is the most neglected part of the bone which has an impact on the bone quality and calcium digestion.
The ideal proportion of calcium to magnesium was considered to be 1:1 or 2:1 which is equivalent to 400 g magnesium and 800 g calcium. However, the weight control plans today contain 10 times more calcium rather than magnesium.
Magnesium can be found in various structures, such as magnesium chloride or magnesium oxide. Containers usually contain between 250 and 500 mg of magnesium.
You can use magnesium supplement too. The RDA (recommended daily allowance) of magnesium is between 350 and 400 mg besides the fact that in order to get ideal levels you need as much as twice that amount.
It is better to take magnesium in isolated measurements, either with meals or on an empty stomach.
Moreover, you can add Epsom salt to your bath since it is rich in magnesium sulfate. It is absorbed through the skin and will contribute to renewing magnesium stores.
The body contains only 1% of the body’s magnesium and if that levels drop, the body will get it from other tissues and bones.
The best way to increase the magnesium levels in the body is through food, especially leaf vegetables, seeds, cacao and some nuts.