Calcium is the most abundant mineral found in the body and most of it is found in our bones. It is one of the most important minerals involved in the treatment and prevention of osteoporosis. Adequate amounts of calcium in your diet can help reduce bone loss by 30 to 50 percent.
There are many forms of calcium supplements available. However, in order to be effective, calcium must be properly absorbed by the body. Look for chelated forms of calcium (calcium citrate, calcium lactate, or calcium gluconate) because it is the easiest form for most people to absorb. The recommended amount of calcium is 1000 mg to 1500 mg per day. However, since your body can’t absorb more than about 500 mg of calcium at a time, you should divide your doses and take them at different times of the day. Also, for maximum absorption, take your calcium supplements with food, stomach acids help break down the calcium so it is more usable.
Magnesium is usually referred to as a “macromineral,” which means that our food must provide us with hundreds of milligrams of magnesium every day. (The other macrominerals that all humans must get from food are calcium, phosphorus, sodium, potassium, and chloride).
Inside our bodies, magnesium is found mostly in our bones (60-65%), but also in our muscles (25%), and in other cell types and body fluids. Like all minerals, magnesium cannot be made in our body and must therefore be plentiful in our diet in order for us to remain healthy. Calcium needs magnesium to form bone material.
Elevated blood pressure (BP) or hypertension can lead to cardiovascular disease, stroke and renal disease. Epidemiological studies suggest that changing the dietary levels of calcium, potassium, magnesium or sodium can affect BP in some people. This systematic review focuses on the effects of concurrently attempting to change any combination of calcium, magnesium, or potassium levels in the diet of adults with primary hypertension.
Magnesium is the 11th most abundant element by mass in the human body; its ions are essential to all living cells, where they play a major role in manipulating important biological polyphosphate compounds like ATP, DNA, and RNA. Hundreds of enzymes thus require magnesium ions in order to function. Magnesium is also the metallic ion at the center of chlorophyll, and is thus a common additive to fertilizers. Magnesium compounds are used medicinally as common laxatives, antacids (i.e., milk of magnesia), and in a number of situations where stabilization of abnormal nerve excitation and blood vessel spasm is required (i.e., to treat eclampsia). Magnesium ions are sour to the taste, and in low concentrations help to impart a natural tartness to fresh mineral waters.
The free element (metal) is not found naturally on Earth, since it is highly reactive (though once produced, is coated in a thin layer of oxide which partly masks this reactivity). The free metal burns with a characteristic brilliant white light, making it a useful ingredient in flares. The metal is now mainly obtained by electrolysis of magnesium salts obtained from brine. Commercially, the chief use for the metal is as an alloying agent to make aluminium-magnesium alloys, sometimes called “magnalium” or “magnelium”. Since magnesium is less dense than aluminum, these alloys are prized for their relative lightness and strength.
“According to the U.S. National Academy of Sciences (1977) there have been more than 50 studies, in nine countries, that have indicated an inverse relationship between water hardness and mortality from cardiovascular disease. That is, people who drink water that is deficient in magnesium and calcium generally appear more susceptible to this disease. The U.S. National Academy of Sciences has estimated that a nation-wide initiative to add calcium and magnesium to soft water might reduce the annual cardiovascular death rate by 150,000 in the United States.” (Dr. Harold D. Foster, “Groundwater and Human Health,” Groundwater Resources of British Columbia, Ministry of Environment, Lands, and Parks and Environment Canada, pp 6.1-6.3 (reprint), 1994.
Magnesium and calcium are essential to strong bones, proper function of muscles, and over all health. Magnesium and calcium come in combinations together as well as individually in capsule and tablet forms. Look for a good name brand calcium and magnesium supplement at your local or internet health food store.
*Statements contained herein have not been evaluated by the Food and Drug Administration. Calcium and magnesium are not intended to diagnose, treat and cure or prevent disease. Always consult with your professional health care provider before changing any medication or adding Vitamins to medications.
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