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Calcium And Magnesium
Originally published in Natural Living Magazine Volume 2 - Issue 3When people think of Calcium, healthy bones and teeth, prevention of osteoporosis and supplementation during pregnancy are what come to mind. These uses have been well documented throughout the years. One thing that people do not realize is that calcium needs other minerals and trace elements for proper absorption and to work as catalysts for activation and proper usage in the body. They end up taking plain Calcium supplements that could do them more harm than good in the long run.
The most important mineral to combine with Calcium is Magnesium. A 2:1 ratio of Calcium to Magnesium has been established as the best for proper assimilation of both elements. Taking more of one of these minerals will directly affect the absorption of the other. Zinc is another mineral that should be included when taking extra Calcium. An extra amount of Zinc does not affect the body's ability to absorb Calcium, but supplementing with Calcium will decrease the absorption of Zinc and so more is required. Vitamin D is also needed to assimilate Calcium properly in the intestinal tract. To ensure a proper balance of these minerals, it is wise to take them all together in one supplement.
Calcium needs an acid environment in the stomach in order to release the positive ion which makes it possible for the mineral to go through intestinal walls. With antacid consumption to relieve indigestion, the vast majority of people's stomachs are in an environment more alkaline than acid. This makes Calcium absorption relatively impossible even if combined with the proper elements. A quality Calcium and Magnesium supplement should contain Glutamic Acid and Betaine Hydrochloride to reinforce the acid environment. Improper Calcium absorption can lead to such conditions as kidney stones or other kidney problems and Calcium deposits in the joints.
Science has come a long way in how we make supplements. Combining minerals with an organic acid (like citric acid) increases the absorption of minerals drastically. At the present time, Calcium Citrate seems to be the best form, both in regards to absorption and a decreased risk in developing kidney stones and deposits. A regular Calcium and Magnesium supplement will have an approximately 20-30 percent absorption rate, while a citrate form will supply an approximately 90 percent absorption rate.
You may be wondering why you should take Calcium supplements if you are not pregnant, or do not consider yourself old enough to be at risk for osteoporosis. The widespread benefits of these minerals would benefit anyone, whether you are male, female, young or old.
Calcium is definitely important for bone development and maintenance but it has many other uses as well. Calcium is involved in the blood clotting process and helps to prevent the accumulation of too much acid or alkali in the blood. It helps with proper nerve transmission and affects levels of neurotransmitters, serotonin, acetylcholine, and norepinephrine in the brain. Muscle stimulation, parathyroid hormone function, and the metabolism of Vitamin D are also affected by Calcium. Calcium acts as a messenger from the cell surface to the inside of the cell and helps regulate the passage of nutrients in and out of cell walls. It aids the body's utilization of Iron and Vitamin B 12 and helps to activate many digestive enzymes. Calcium and Magnesium are known as natural tranquilizers and will help to calm nerves. Taken 20 to 40 minutes before bed, it will help to promote a deep and restful sleep.
Magnesium runs a distant second in popularity to Calcium, but Magnesium has more health benefits attributed to it than any other mineral. It is mainly found in the bones and inside the cells, where it activates enzymes necessary for the metabolism of carbohydrates and proteins. Magnesium promotes metabolism and absorption of other minerals such as Sodium, Phosphorous, Calcium, and Potassium. It helps the body to utilize B Complex Vitamins as well as Vitamins C and E. Magnesium is involved in regulating the acid-alkaline balance in the body, needed for proper neurotransmission and activity, and is necessary for the proper function of muscles, including those of the heart.
While Calcium is needed to contract muscle tissue, Magnesium is needed for the opposite action of relaxing. This is another reason why it is so important for these two minerals to be taken together. If Calcium was taken alone, then the muscles would be in a state of contraction over time without enough Magnesium to relax them. Supplementing with Magnesium will help to relax the heart tissue, blood vessels, and arteries. This will help reduce spasms or narrowing of the arteries leading to the heart. Phyllis Herman, MEd MS and author, states that "an abundance of scientific evidence now indicates that Magnesium deficiency is the likely culprit in sudden death from heart attack, as well as a significant factor in cases of angina, arrhythmia, stroke, and high blood pressure." Because Magnesium is needed by our nervous system, deficient levels have been linked to stress, depression, and other nervous problems such as muscle twitching, hand tremors, and muscle cramps.
Phosphorous is another mineral needed for the absorption of Calcium but it cannot be in excess of Calcium, because then it will combine with Calcium to form an insoluble soap making both of the minerals unavailable to the body. There are many foods that contain Phosphorous, such as processed luncheon meats and soft drinks. People eating a lot of these types of foods should consider a Calcium and Magnesium supplement. Stress is another factor in which a supplement should be considered. When the body is under stress and not enough Calcium and Magnesium are consumed in the diet, the body will withdraw Calcium and Magnesium stores from the bones and nerves. This can be the beginning stages of osteoporosis and nervous disorders.
In today's world of burning the candle at both ends and eating fast food, supplementing your diet with a high quality Calcium and Magnesium supplement in a citrate form for easier absorption would be a wise decision. This is a decision that will help you to better deal with stress now and add insurance for your skeletal system as you age.
By Sharie Hohn, Master Herbologist and Symptomatologist
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