A Spoonful a Day for Better Health
In 2004 calcium supplements were the number one selling mineral supplement and the third highest selling supplement overall in the U.S. nutrition industry. Calcium's popularity is based on strong scientific evidence and observational studies supporting many roles in human health. One benefit of taking magnesium and calcium together is that magnesium may help correct calcium deficiencies.
Calcium
According to the Office of Dietary Supplements at the U.S. National Institutes of Health, calcium is the most abundant mineral in the human body and has several important functions. "More than 99% of total body calcium is stored in the bones and teeth where it functions to support their structure. The remaining 1% is found throughout the body in blood, muscle, and the fluid between cells.
Calcium is needed for muscle contraction, blood vessel contraction, and expansion, the secretion of hormones and enzymes, and sending messages through the nervous system. A constant level of calcium is maintained in the body fluid and tissues so that these vital body processes function efficiently."
Several factors can affect calcium absorption from the digestive system into the body circulation. Vitamin D helps improve calcium absorption; however, the older a person is, the less their body tends to absorb calcium. This is why there is an increased calcium recommendation for people over age 51. Pregnant women appear to have increased calcium absorption. That is why government recommendations are the same for pregnant and non-pregnant women.
Calcium excretion can be affected by many factors. Dietary sodium and protein increase calcium excretion as the amount of their intake is increased. Caffeine temporarily increases calcium excretion and may modestly decrease calcium absorption. Calcium excretion refers to the amount of calcium eliminated from the body in urine, feces and sweat.
Magnesium
"Magnesium is the fourth most abundant mineral in the body and is essential to good health," according to the Office of Dietary Supplements. "Approximately 50% of total body magnesium is found in bone. The other half is found predominately inside cells of body tissues and organs. Only 1% of magnesium is found in the blood, but the body works very hard to keep blood levels of magnesium constant. Magnesium is needed for more than 300 biochemical reactions in the body. It helps maintain normal muscle and nerve functions, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis. There is an increased interest in the role of magnesium in preventing and managing disorders such as hypertension, cardiovascular disease, and diabetes."
Some evidence suggests that magnesium deficiency may be an additional risk factor for postmenopausal osteoporosis. This may be due to the fact that magnesium deficiency alters calcium metabolism and the hormones that regulate calcium. Several human studies have suggested that magnesium supplementation may improve bone mineral density. The Recommended Daily Value for magnesium is 400mg per day, but the requirements may be elevated somewhat by stressors such as exercise and when taking calcium supplements for bone building or prevention of bone loss. Source: Tropical Oasis
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Scientific References
1. Natural Foods Merchandiser: Market Overview, 2004; June 2005. For 52 weeks ending Feb. 19, 2005. ACNielsen/SPINS. Based on dollar sales at conventional food, drug and mass retailers.
2. Shils ME. Magnesium. In Modern Nutrition in Health ad Disease, 9th Edition. New York: Lippincott Williams and Wilkins, 1999, p. 169-92.
3. http://ods.od.nih.gov/factsheets/calcium.asp.
4. Standing Committee on the Scientific Evaluation of Dietary Reference Intakes, Food and Nutrition Board, Institute of Medicine. Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride. Washington, DC: The National Academies Press, 1997.
5. http://ods.od.nih.gove/factsheets/magnesium.asp.
6. Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride. National Academy Press. Washington, DC, 1999.
7. Ibid.
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