Is Magnesium, not Calcium, The Key To Having Healthy, Strong Bones?
Many know that foods rich in calcium are the way in which we can improve our overall bone health, but is it true? One study suggests that magnesium found in basil, spinach, broccoli, sesame seeds, and sunflower seeds, might be the true key to healthy and strong bones.
What Do Studies Say About Calcium?
There are few studies that have associated a lot of calcium and calcium supplements with a greater risk of heart attacks, and women are at the highest risk.
According to the NOF, calcium supplements are not a good substitute for calcium found in foods. Getting too much calcium is related to stones in kidneys as well as other problems with health.
In most of the calcium supplements, there is a calcium carbonate which is not easy for the body to absorb if there is no citric acid as a chelating agent.
One study from 2007 revealed that in postmenopausal women, calcium found in food is better for bones’ health than calcium from supplements.
What Do Studies Say About Magnesium?
A study at the Baylor College of Medicine analyzed the absorption and consumption of magnesium in children, and Abrams was the head of the study. Their findings were surprising.
Consuming calcium and its absorption was not linked to bone density and mineral content in bones. On the other hand, consumption and absorption of magnesium were.
According to the researchers, magnesium is very important for bone mineral accretion in kids. Abrams explained that there are many nutrients that are important for kids’ bones, magnesium is more important than calcium.
Researchers were worried that minerals like magnesium were not really popular as important for healthy bones. So, they recommend parents to make sure their kids get enough magnesium for healthy bones
Also, they would like to raise the awareness among people about magnesium intake and its role in overall bone health.
A report by Kathryn M. Ride as well as her colleagues from the Memphis University says that magnesium is important for older people as it is for kids. Those people who are at high risk of bone fractures need to consume a lot of magnesium. (1)
The perfect ratio of calcium and magnesium in seems to be 1:1, and even a 2:1 is okay. But, nowadays diets have rates such as 10:1 which means people take ten times more calcium than magnesium.
You can find magnesium in many foods like seeds, cocoa, nuts, and green leafy veggies. Also, you can add Epsom salt to your bath because it is made of magnesium sulfate and you can absorb it through your skin.
The best way is to consume magnesium naturally, but there are a lot of people who lack magnesium and may try supplements. The approved dosage of magnesium per day is 350-400 milligrams.
Most of the magnesium capsules are 200-500 milligrams, and you can consume them while being hungry or with meals.
It can be tricky to measure the levels of magnesium in your body because just a little bit of it goes in the blood, and when that is dropped, the body takes the magnesium stored in bones and tissues.
So, even if you get tested, the results may show that you have normal magnesium levels, but still be lack of magnesium. It is very important to take magnesium on a regular basis, so if you do not take it through foods, you can use supplements.