Got Magnesium? I Hope So!

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

Bone Health; More Than Just Calcium

Osteoporosis is a condition in which normally dense bone tissue has become less dense,

showing holes and spaces. This happens when the build up of bone is not keeping up

with the breakdown, and the bone’s protein structure and mineral content are lost.

Osteoporosis is estimated to affect more than 25 million people in the U.S. More than 1.3

million fractures annually are attributed to osteoporosis. Contrary to popular wisdom,

lack of calcium is not the only cause of osteoporosis. Additional factors contributing

to poor bone health include but are not limited to: low estrogen levels, poor

absorption of vitamins / minerals and lower secretion of calcitonin (the hormone that prevents calcium from leaving bone) related to aging, endocrine gland disorders involving

the thyroid, parathyroid and adrenal glands, lack of physical activity and bed rest,

malnutrition and high acidity from typical American diet, disease of the liver,

gastrointestinal tract and kidneys, smoking, alcohol, caffeine and lastly pharmacological

drugs. While calcium is important other vitamin and minerals are needed for proper

assimilation and absorption for optimal bone health. These include protein, vitamin C, D

and K, magnesium, boron, zinc, copper silicon, B6 and folic acid. 

Interestingly, bone does not fracture due to thinness alone; that is, osteoporosis by itself does

not cause bone fractures. We now know that diminished self repair abilities are also a significant

component. Dr. Melton of the Mayo clinic notes, “Osteoporosis alone may not be sufficient to

produce such (osteoporotic) fracture, since many individuals remain fracture free even

with in the subgroups of lowest bone density.” This is further substantiated by the fact that

older folks in many other cultures, ranging from France and Germany to China and Japan

have lower bone densities than we do yet suffer far fewer osteoporotic fractures. The

new osteoporosis fracture equation is as follows: Thin Osteoporotic Bone + Poor Bone

Self Repair = Osteoporotic Fracture.  Susan Brown PhD and Director of the Osteoporosis

Education Project identifies seven key intervention areas: maximize nutrients,

minimize antinutrients, build digestive strength, develop an Alkaline Diet, appropriate

bone building exercise, promote endocrine health and use alternatives to estrogen

therapy. Check out her book “Better Bones, Better Body; Beyond Estrogen and Calcium.”

Get Strong! Stay Strong!

Chris