Calcium vs. Magnesium - The Key is Proper Balance People in the U.S. consume more calcium supplements than any other group on earth. And if that's not enough, additional calcium is added to our cereals, our fruit juices, our crackers, our antacids and many other processed foods. Yet, ironically, the U.S. ranks among nations with the highest incidence of osteoporosis; a painful and debilitating disease marked by calcium loss and bone deterioration. How is this possible? Are we missing something? About 30 or 40 years ago, doctors began routinely prescribing calcium to many men and almost all women over the age of 40, in order to counter the effects of bone loss due to aging. The conventional wisdom was that bone loss is due to calcium deficiency. Yet, after 40 years, it has become evident that taking calcium alone does not stop or even slow bone loss and does not prevent osteoporosis. The new wisdom now emerging is that magnesium is actually the key to the body's proper assimilation and use of calcium, as well as other important nutrients. If we consume too much calcium, and without sufficient magnesium, the excess calcium is not utilized correctly and may actually become toxic, causing painful conditions in the body. Many researchers and nutritionists now believe magnesium is more important that calcium in order to maintain healthy bones. In addition, magnesium is responsible for over 300 biochemical reactions, all necessary for optimum health. Magnesium plays a vital role in digestion, energy production, muscle contraction and relaxation, bone formation and cell division. In addition, magnesium is a key nutrient in the proper functioning of the heart, the kidneys, the adrenals and the entire nervous system. Most calcium and magnesium supplements contain a ratio of 2 parts calcium to 1 part magnesium. The logic behind this ratio is based on the relative amounts of these nutrients used in the body. But in order to determine how much we might need to take as a supplement, we should consider how much of these nutrients we are getting in our food and how they are stored and recycled in the body. For example, the body tends to hold calcium and either store it or recycle it again and again. However, magnesium is either used up or excreted and must be replenished on a daily basis. So, even though the daily need for calcium is greater, we are much more likely to become deficient in magnesium. If you suffer from two or more of the following symptoms, you may have a magnesium deficiency:
If you are taking a mineral supplement, it is also important to consider the form you are taking. In a typical calcium or magnesium tablet, the body can absorb and assimilate only about 10-15%. In the form of a mineral citrate, in which the mineral is combined with citric acid, the body can absorb a much greater amount. If you mix the mineral citrate in warm water and let stand for 10 minutes, until it is fully dissolved, you will absorb almost 100% of the minerals very quickly and your body will feel the difference. And if you are taking calcium or magnesium in this form, you don't have to take nearly as much as with other forms in order to get the same benefit. I recommend magnesium and calcium citrate as the preferred form. If you believe you might be deficient in magnesium, I suggest taking magnesium citrate alone (without any calcium) for one to three months. Some manufacturers are now producing these minerals together in a reverse ratio of 2 or 3 parts magnesium to 1 part calcium. I suggest this ratio for the longer term. If your diet is reasonably balanced, a modest supplementation will help to maintain adequate levels and more important, the correct balance of these important minerals. |
