Essential for Healthy Bones, Heart, Muscles, and More!
It is widely known that calcium deficiencies cause illness, especially in women. It was stated in the Journal of the American Medical Association "virtually all Americans are deficient in calcium," and that calcium is also effective against a wide variety of PMS symptoms. In a controlled study of 497 women performed at Columbia University, calcium consumed daily reduced the occurrence of mood swings, headaches, food cravings, and bloating by 50%! This significant evidence suggests that PMS may actually be an early sign of future osteoporosis.
Magnesium is vital to the health of your heart, and bones, and nervous system. Magnesium is a mineral necessary for energy metabolism, neuromuscular transmission, ammonia scavenging and binding of calcium to teeth, etc. Magnesium aids in bone growth, and is necessary for proper functioning of nerves and muscles.
The DASH study (Dietary Approaches to Stop Hypertension) suggested that high blood pressure could be significantly lowered by a diet high in magnesium, potassium, and calcium, and low in sodium and fat. Magnesium deficiencies have been linked to insomnia and chronic fatigue, poor digestion and loss of appetite, irritable bowel syndrome, possibly diabetes, asthma, muscle weakness, chronic pain syndromes, depression, and pulmonary disorders, asthma, PMS, panic attacks, anxiety and migraine headaches.
Ideally, for either to be absorbed efficiently calcium and magnesium need to be taken together and the best formula is a 2:1 ratio. Calcium is the most abundant mineral in the body; essential for the formation and repair of bone and teeth, but also essential to nerve transmission, muscle contraction, blood clotting and other metabolic activities as well. Long term calcium deficiency is linked to degenerative bone diseases. Current evidence suggests that a combination of Vitamin D and calcium supplements can help prevent, inhibit and possibly reverse the effects of osteoporosis. Daily supplementation of calcium and Vitamin D has been found to have reverse effects on bone loss. Some evidence also points to the possible reduction of risk for breast, colon, pancreas and prostate cancers when supplementing with calcium and Vitamin D. Vital to the formation of new bone and teeth, Vitamin D also regulates the amount of calcium your body absorbs.
Calcium is more effective when taken in smaller does spread throughout the day and before bedtime. When taken at night, it also promotes a sound sleep. This mineral works less effectively when taken in a single mega dose. Female athletes and women experiencing menopause need greater amounts of calcium due to lower estrogen levels. Estrogen protects the skeletal system by promoting the deposit of calcium in bone. Sources of calcium include dairy foods, salmon (with bones), sardines, seafood, and green leafy vegetables. It is found in broccoli, buttermilk, cabbage, cheese, figs, oats; prunes, parsley, and yogurt just to name a few of the foods loaded with calcium.
Calcium supplements should not be taken by those suffering from kidney stones or kidney disease.Calcium may interfere with the effects of Verapamil, a calcium channel blocker for the heart. Magnesium is found in most foods, especially dairy products, fish, meat, and seafood. Other rich food sources include apples, apricots, avocados, bananas, blackstrap molasses, brewer's yeast, brown rice, figs, pineapple, blueberries, garlic, millet, nuts, peaches, black-eyed peas, salmon, sesame seeds, tofu, green leafy vegetables, wheat, and whole grains.
Supplementing the diet with magnesium helps prevent depression, dizziness, muscle weakness, twitching, heart disease and high blood pressure, and also aids in maintaining the proper pH balance. This essential mineral protects the arterial lining from stress caused by sudden blood pressure changes, and plays a role in the formation of bone and in carbohydrate and mineral metabolism. With vitamin B-6 magnesium helps reduce and dissolve calcium phosphate stones.
Hope this article answers some of the questions you may have had about calcium and magnesium. See you next month, with more Moments with Mary.
