We’ve all learned and know by now that calcium is very important if we want to have healthy and solid bones. But, actually it’s only one of the minerals we need, because there are some that are far more important.
According to a recent research, it’s actually the magnesium that we need to intake more during adolescence if we want to have healthy and solid bones throughout our whole life.
Another Look On Calcium
As we mentioned previously, calcium is not the one that is responsible for healthy bones. According to one research from 2004, people who have excess of calcium in their own coronary artery actually have more heart attacks.
A research from 2007 claims that calcium gathered from food is better for our bones than the one we get from supplements.
A research from 2008 claims that supplements with calcium were connected to numerous heart attacks in women during the period post menopause.
According to a meta-analysis from 2010, calcium supplements taken without vitamin D were linked to an increased risk of heart attacks.
People who intake enough calcium from food don’t have to take supplements, but they will still have to supplement with a vitamin D. If you intake too much calcium, you may end up with an increased risk of acquiring kidney stones.
If you need to intake calcium supplements, try to intake them from natural sources.
Most of the supplements present on the market nowadays are full of calcium carbonate, but also some chelating agent like for example, some citrus extract so that it can be more absorbable.
People nowadays believe that they intake enough calcium from dairy products, like cheese or milk, but this isn’t true. The calcium can’t enter our cells without some chelating agent.
Our body only forces the calcium from our bones and other different tissues so that the calcium carbonate could be sent in the blood. Because of this osteoporosis appears.
A recent research by Professor Steven Abrams along with his partners at the Baylor College of Medicine in Houston claims that the intake of magnesium is what is more important than the intake of calcium if we want to have healthy and thick bones. It’s especially important during the period of childhood and adolescence.
The scientists recommended every parent to give their children magnesium and also calcium supplements.
Osteoporotic fractures are something which is a very critical problem in aging adults.
Supplementing With Magnesium
The ratio of calcium to magnesium is 1:1 which is thought as an ideal. You can also intake it 2:1 (800 mg of calcium and 400 mg of magnesium).
The best form of magnesium for you to intake is magnesium oxide or chloride. The products are usually full of 250-500 mg of magnesium.
Take a calcium/magnesium supplement. The Recommended Daily Allowance (RDA) for magnesium is 350-400 mg a day.
Magnesium can be taken with meals or on an empty stomach.
Magnesium can be also taken through our skin if we perform Epsom salt baths since they are full of magnesium.
A simple blood analysis can tell you if you need to correct your levels of calcium or magnesium.
The best way to intake magnesium is through green leafy vegetables, cacao, nuts and seeds.