More Confused Than Ever About Calcium, Magnesium, and Vitamin D?
Posted Nov 07 2012 8:04am
I hoping this will answer some of your questions.
Should I Supplement?
Calcium is found highest in milk, leafy greens such as broccoli, cauliflower, and peas, as well as many nuts, especially almonds, brazil and hazelnuts.
You should supplement if You are not consuming regular amounts of these products throughout the day.
Your any race but Northern European and Indian. If so their’s a good chance you’re part of the population who can digest milk properly, upwards of 70%.
You eat a lot of vegetables high in oxalic acid which affects the absorption of calcium. Such vegetables include: spinach, chard, and beat greens.
You eat a lot of processed foods, and meats. In the process your body becomes very acid and will borrow calcium salts from your bones in order to neutralize the ph.
We often don’t get enough. Deficiency is caused by processed foods, caffeine, sugar, boiling meals, drinking soft water, alcohol consumption, and most the fruits and veggies these days are low in magnesium because of poor farming practices and soil quality.
Highest sources include mostly vegetables grown on good soil, some sea foods, nuts and soy.
Essential, unless you live close or below the equator.
What do they even do?
Builds bones, and keeps them strong as well as contracts muscles. Most importantly it regulates the heartbeat. Ineffective if Vitamin D, Magnesium and a few other minerals are not present.
Assist in the process of carbohydrate and protein metabolism, hence energy. Most importantly it relaxes you’re muscles. If calcium contracts the heart, magnesium is what creates relaxation between heartbeats. Low magnesium levels lead to heart spasms and eventually cardiovascular disease.
Taken in conjunction with tight muscles and stress the body will let go of it’s tension.
Regulates calcium metabolism and normal calcification of the bones. If calcium was the wood you needed to build a house, vitamin d is the workers that actually build it.
How Much to Supplement
Anywhere from 1000mg to 2500mg for an adult between the ages of 19-50. You can keep it in the lower ranges if you don’t do a lot of lifting and labour, higher if your activity level is excessive. As you age you can approach the upper limits to deal with the breakdown of the skeletal structure. Calcium should be intake 2:1 to magnesium. Keep in mind without vitamin D and a regular diet containing trace minerals it’s useless. Take it before bed with magnesium or between meals when your stomach acid is high.
Upwards of 1000mg. The average U.S citizen only gets 175mg in their diet, whereas the usual recommendation is above 300mg for minimum function. Take it before bed with calcium or between meals when your stomach acid is high. Magnesium is also very effective post workout to essentially cool the body down and relax tense muscles. Epsom salt is actually a form of magnesium.
800 UI for most adults with an upper limit of 4000 UI. There is a lot of research pointing to the fact that we can intake much more of this fat soluble vitamin but it’s important you do your own research. I take 5000 - 10,000 a day and have been for close to year. Actually much less than some of my colleagues. Vitamin D should be taken upon rising or in-conjunction with minerals to increase their absorbency.