Magnesium – The Key Mineral For Healthy Bones
Calcium is a mineral that is extremely important for the bone health, but according to latest scientific studies, the mineral nutrient that is crucial for creation of the bones during the period of adolescence is magnesium.
For a long period of time, medical experts considered that calcium is the mineral that leads to solid bones and teeth and doctors advised their patients to take calcium supplementation for strengthening of the bones. But according to the research conducted by the Pediatric Academic Societies (PAS), this belief actually is wrong.
Read on and find out if calcium supplementation really that viable?
In 2004, scientists conducted a study and discovered that participants with excess calcium in their coronary artery, who were taking statins, are at significantly higher risk of heart attacks compared to participants with lower blood vessel calcium levels. According to some scientists, LDL levels and calcium accumulation are two factors that indicate a heart attack.
It is important to highlight that a research conducted in 2007 discovered that calcium from dietary sources is much more beneficial for the bone health than calcium supplements.
A study conducted in 2008 showed that regular consummation of calcium supplements is linked to significant number of heart attacks in postmenopausal women.
According to a meta-analysis from 2010, patients who take calcium supplements without coadministered vitamin D are at significantly higher risk for heart diseases and heart attacks.
Experts at the NOF (National Osteoporosis Foundation) confirmed that food is the best and healthiest source of calcium: “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 leader of the team of researchers, professor Sabine Rohrmann, from Zurich University’s foundation of social and preventive medicine explains 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 of the supplements sold in the pharmacies and health food stores contain calcium carbonate. This secondary type of calcium is a compound and in order to make it more absorbable, manufacturers add a basic chelating agent, such as, citrus extract. Compared with other calcium supplements, the supplements that contain calcium carbonate are a second-rate. For instance, calcium orotate is the main calcium manifestation which has the ability to enter the layers of cells in our organism properly.
When it comes to consummation of pasteurized dairy items such as milk or cheese, it is important to mention that the during the purification preparation, calcium carbonate is created and without a chelating agent this substance cannot enter the cells in human body. In other words, pasteurized dairy products will not provide you the needed amounts of calcium.
Human organism forces the calcium from the bones and different tissues in order to cushion the calcium carbonate in the blood and this is one of the main causes for osteoporosis at many adults and elderly.
Professor Steven Abrams and team of experts at the Baylor College of Medicine in Houston have discovered that when young people take magnesium, there is aggregation of bone mineral substance and bone thickness, unlike taking 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”, concluded the professor Steven Abrams and his partners.
Despite the fact that calcium is a mineral extremely important for the health of the bones, experts highlight that for children it is important to take enough magnesium in order to have solid and sound bones.
Another scientific research linked to admission of magnesium showed that this mineral leads to a higher bone mineral thickness (BMD) in men and women. To be more precise, studies showed that for each 100-milligram daily increase of magnesium intake, there is a surmised 2% increment in entire body BMD of the participant.
“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” reported Dr. Kathryn M. Ryder, of the University of Tennessee, Memphis.
Dr. Ryder also explains that: “Magnesium is a “less-examined” part of the bone that may assume a part in calcium digestion system and bone quality”.
For many years, both medical experts and nutritionists considered that proportion of calcium to magnesium should be 1:1 or 2:1 ratio. However, there are numerous scientific studies which have proved that this ratio is not satisfactory. In fact, adults should take 10 times more calcium than magnesium.
The Recommended Daily Allowance (RDA) for magnesium is 350-400 mg, but scientists explain that in order to function ideally, human body might need twice the sum.
You can take magnesium during the entire day, and you can take it with meals or on an empty stomach.
Epsom salts baths are efficient way to increase the magnesium levels in your organism. The skin easily absorbs magnesium and this is a completely natural way to restore the magnesium levels of your body.
Last, but not least, foods high in magnesium are the best way to increase the magnesium levels in your body. For instance, you can eat more green leafy vegetables, nuts, seeds and cacao.