Magnesium Health Watch

This is a great explanation of calcium, calcium supplements and preventing bone loss. It suggests supplement ingredients to avoid and the best combinations for optimal calcium absorption (e.g. chelated calciums like calcium citrate and malate). It also discusses the importance of additional elements (manganese, copper, zinc, strontium and more) in maximizing calcium and optimizing bone density.  Remember, always read your labels!

Magnesium, calcium, vitamin D and vitamin K are particularly important for bone health.  Eating smart can often get you the vitamins and minerals you need.

For example, enjoying some lowfat yogurt can get up to half of a day’s calcium.

Vitamin D can be a tricky one, as it’s not present in many foods, though many are vitamin d fortified.

A handful of almonds can take care of 1/4 of your daily magnesium needs.

Enhance your diet with soybeans and leafy greens, and you’ll be well on your way to the right magnesium levels.

Here Cooking light presents the foods that best supply these vitamins.  On calcium and tofu:

“A great non-dairy source of calcium is tofu. Just one-half cup of firm tofu fortified with calcium has about 20 percent of the daily recommendation for calcium. (Not every tofu is made this way, so look for labels that declare it’s a good source of calcium.) Tofu is also a good source of protein and a wonderful addition to any stir-fry.”

All Photos – Calcium, magnesium, vitamin D, and vitamin K are key nutrients for healthy bones. Our RD shows you good food sources. – Photos – CookingLight.com.

Colon cancer is one of the most curable cancers when detected early.  Research from Vanderbilt University has indicated that it is the proper balance of magnesium and calcium levels that reduces the risk of colon cancer.  As you’ve probably seen, calcium and magnesium combination supplements are extremely common because too-high levels of calcium can deplete magnesium.  This balance is essential not only in addressing colon cancer but a variety of conditions.

The article states:

Both high magnesium and calcium levels have been linked to reduced risks of the disease, but studies have also shown that high calcium levels inhibit the absorption of magnesium.

“According to Qi Dai, MD, PhD, and co-workers, Americans have high calcium intake, but also a high incidence of colorectal cancer. “If calcium levels were involved alone, you’d expect the opposite direction. There may be something about these two factors combined – the ratio of one to the other – that might be at play,” said Dai.

At the AACR conference, the researchers report results from a large clinical trial that found indeed that supplementation of calcium only reduced the risk of cancer recurrence if the ratio of calcium to magnesium was low, and remained low during the intervention period.

“The risk of colorectal cancer adenoma recurrence was reduced by 32 per cent among those with baseline calcium to magnesium ratio below the median in comparison to no reduction for those above the median,” said Dai”

Magnesium may be key to calcium’s cancer benefits: study.

There’s good news regarding the use of minerals in treating insomnia.  Studies have found that calcium helps produce melatonin, which causes sleep. One symptom of magnesium deficiency is chronic insomnia.  This condition was shown to be relieved with normal magnesium levels.  Keep in mind that balancing your calcium and magnesium levels is essential as one can deplete the other. (more…)

There’s a lot of confusion on the relationship between calcium and magnesium and this article gives some solid recommendations on the optimal intake of these critical minerals.  It also suggests a variety of food sources and how they work together. (more…)