For the longest time people have focused on calcium and vitamin D for bone health. While important, without adequate magnesium (Mg) the absorption of calcium is hindered. Magnesium is stored in our bones and is a buffering mineral when our blood becomes too acidic (from poor diet or high protein diet) or when needed in other areas of the body. Many people are Mg deficient and have used up the Mg in their bones and they begin to weaken An Israeli study showed that 22(71%) of the 31 women who took 250 and 750 mg of magnesium daily for 2 years (without extra calcium or vit. D) increased their bone density by 1-8%. The women who took placebos lost 1-3% of their bone density over the same 2 years. Magnesium has also been called the anti-cramping mineral. It is said to be good for migraine headaches, muscle and menstral cramps and other problems commonly associated w/ cramping/tension type symptoms.
Great food sources of Mg include: broccoli, kale, collards, spinach, romaine lettuce, almonds, seafood and apples. Of course you can also supplement w/ magnesium. Since magnesium is needed for calcium absorption a supplement that contains a calcium: magnesium combo may be best. Typically it is said that you need a 2:1 calcium to magnesium ratio so be sure to look for that. Also, in terms of absorption, calcium citrate or malate are best. For magnesium look for mag. citrate, malate or glycinate.
Get Strong! Stay Strong!
Chris
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