Calcium Magnesium - Supplements, Uses, Deficiencies and Benefits
Both calcium and magnesium supplements have many uses and benefits and are important to combat many diseases associated with aging, including high blood pressure, kidney failure, heart disease, and, most notably, osteoporosis.
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Calcium Magnesium - Key Minerals For Increased Health
There are many questions still unanswered about the relationship between calcium, magnesium, and the absorption of the two, but the two minerals seem to have a beneficial relationship in the body. Along with vitamin D , magnesium seems to help the body absorb calcium more efficiently. Low magnesium blood levels also cause problems with the body utilizing vitamin D and parathyroid hormone.
Although calcium and magnesium are both abundant in food, certain groups have difficulties getting all that they need from their diets, making a calcium magnesium supplement useful. These groups include the elderly, people with thyroid problems, and alcoholics.
Dairy products are an excellent source of vitamin D. In fact, milk in the United States is routinely fortified with these vitamins. You also find vitamin D in fish, oysters and other fortified food products.
Variety of Supplements
There are many calcium magnesium supplements on the market, but each of these has varying proportions of calcium to magnesium. The standard is two parts calcium to one part magnesium, like the ratio found in coral calcium , but nutritionists and naturopathic doctors have been known to suggest everything from a one to one ratio to a four to one ratio.
As an anti-aging supplement, take about 500 to 800 mg of calcium with about 250 to 400 mg magnesium per day. For high blood pressure, take about 800-1,200 mg calcium with about 400-800 mg magnesium per day. To reduce the risk of osteoporosis, begin taking about 800-1,200 mg calcium with about 400-800 mg magnesium twice per day at the time of perimenopause. Of course, before starting any supplement, consult your physician or naturopath.
For maximum absorption of a calcium magnesium supplement, the calcium should be calcium carbonate, calcium citrate, or calcium malate, while the magnesium should be magnesium aspartate, magnesium citrate, or magnesium glycinate. As with any calcium supplement , read the label to find out the elemental calcium and magnesium, because this is the amount your body will actually use.
The type of supplement used also influences absorption. For best results with any calcium carbonate-based supplement, it is best to take after a meal, when stomach acids are being used. Calcium citrate contains some acid, which means it can be taken any time. There are also liquid calcium and liquid calcium magnesium supplements, which usually contain vitamin D to help with absorption.
If you suffer from thyroid, heart, or kidney disease, consult your doctor before taking a calcium magnesium supplement because there may be some drug interactions.
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