A lot of us are familiar with the fact that the foods which are high in calcium are the ones that are supporting the health of our bones, but is that fact true? According to one study it was concluded that the foods which are rich in magnesium such as spinach, sunflower, sesame seeds, broccoli and basil are the ones that are supportive for our bone health and the ones that will keep our bones strong.
What Do Studies Say About Calcium?
There are certain studies which have proven that the excessive consumption of calcium or calcium supplements will increase the risk of developing a heart attack, especially in women.
Calcium supplements are not as good as the calcium that is found in foods, reported the NOF. Also the consumption of too much calcium may cause the appearance of stones in the kidneys and cause a lot of other health problems and issues.
Most of the calcium supplements that are available to us contain calcium carbonate, which is very hard for absorption by our body, especially if we don’t have the citric acid which acts as a chelating agent.
According to a study from 2007, it was concluded that women in their postmenopausal period, should consume calcium that is found in foods which is far more better, than the calcium in the supplements.
What Do Studies Say About Magnesium?
There is a study done on the consumption and absorption in children, and it was analyzed at the Baylor College of Medicine, and the head of the study was Abrams. The conclusions at the end of the study were very surprising.
The mineral content in bones and bone density was not connected with the calcium absorption nor its consumption. It was quite the opposite, the absorption and consumption of magnesium were linked.
The researchers said that the magnesium is a very important mineral for children, especially for the bone mineral accretion in them. According to Abrams, many nutrients and minerals are important for children, but the magnesium is far more important then calcium for them!
The only thing that researchers worried about was that magnesium wasn’t that popular, and people were not aware that it was healthy for their bones. And that is why they started to tell parents that they should give their kids magnesium in order for them to have healthy and strong bones.
But that is not their only goal, they would also like to make everybody aware of how important the magnesium is for bone health and strength.
Kathryn M. and her colleagues from the Memphis University reported that the magnesium is important for children very much, and older people need it just as much. People who are prone to bone fractures or their risk of bone fractures is increased, also need to increase the intake of magnesium!
If you are looking for the best ratio of magnesium and calcium, then you should know that it’s 1:1 and it is fine 1:2 as well. But with the diets we have today the ratio sometimes might be 1:10, because people sometimes intake 10 times more calcium, than they intake magnesium.
Magnesium is contained in many foods, including cocoa, leafy greens and veggies, nuts and seeds. Since the Epsom salt is made of magnesium sulfate, you can add it into your warm bath and soak inside, you will be able to absorb it through the skin as well.
Since many people find it difficult to naturally intake magnesium, which is the best way to consume it, they start to take magnesium supplements because they are in lack of this mineral. The recommended daily dosage for magnesium is from 350 to 400 milligrams.
And the magnesium capsules that most people turn to, have from 200 to 250 mg of magnesium, therefore you can take them during your meals, or if you feel hungry.
It is very difficult to measure the magnesium levels in the body, because very small amount of the magnesium we consume goes in our blood, and when that amount is gone, our organism uses the magnesium stored in our tissues and bones!
Therefore be aware that even if your tests for magnesium levels are positive and show that your magnesium levels are good, you might still be in lack of this mineral. So, it would be wise to consume magnesium regularly, use supplements if you are not a fan of the foods that are rich in magnesium.