Magnesium Health Watch

Managing bone health is not just about taking calcium supplements.  Research at the University of Toronto has indicated that calcium, when combined with nutritional supplements of leafy greens, is more effective at treating osteoporosis.  Calcium alone is not sufficient in healthy bones.  Multiple nutritional components such as magnesium, vitamins D, C, and B, zinc, copper and other minerals are essential.

“Although calcium is positively associated with increased bone mineral density, there is also evidence to show that calcium alone is not sufficient,” says Rao. “Several antioxidants, a number of which are obtained primarily through foods such as fruits and vegetables and nutritional supplements, have been shown in both in vitro and clinical studies that they can counteract oxidative stress and prevent the risk of osteoporosis. In other words, it requires other nutritional components in increasing bone formation.”

Eat your greens, for your bones’ sake.

Dr. Michael Rozien, chairman of the Wellness Institute at the Cleveland Clinic has shown that multivitamins (despite some controversy) are key to baby boomers getting adequate nutrition.  This is partly due to the gap between the needed vitamins and minerals for the body, and what people actually consume through food.  He tells us what to look for in vitamin supplements:

“You want to look for a multivitamin that has less than 3,500 international units of vitamin A,” he said.

Buy a pill splitter, and take part in the morning, part at night, to improve absorption, he said.

Most Boomers need extra vitamin D, in the form of D3, as well, he said. Those under age 50 need around 1,000 IUs, while those over age 50 should get 1,200 IUs.

Two hours after taking their multivitamin and extra D, he recommends taking 600 mg of calcium two times a day, plus 200 mg of magnesium two times a day.

Last, he wants most of his adult patients to take fish oil, for the omega 3 fatty acids which benefit heart, brain and vascular health. Look for ones that offer 600 mg of DHA, he said. In his books, Roizen cautions patients to stay within his guidelines, and not fall for the “if a little is good, a lot must be better” mentality.”

The lowdown on multivitamins (yes, we need them).

In a food based nutritional supplement, vitamins and minerals are transported in a “food base,” meaning that minerals are added to whole foods  when the capsule is created. As a result, when you take a food based vitamin, the minerals are more easily absorbed by the body than with a standard, non-food based supplement.

The importance of food-based supplements is especially key with calcium. Research has indicated that calcium supplements are more effective when they are food based, and paired with other vitamins and minerals like magnesium and Vitamin K. In order to be absorbed by the body, calcium must fully dissolve.  For that reason, the calcium must be a particular type so that it can break down efficiently in the stomach.

For information on a plant-source based calcium magnesium supplement, check out Bone Strength Take Care by New Chapter (60 Fcaps).

From Kalyx Natural Marketplace: Calcium is known best of all as a promoter of healthy and strong bones. But it plays a critical role in performance as well. Too little calcium and you can’t relax your muscles. Bad relaxation makes for less potential energy and so on and ultimately for less than satisfactory contraction. Magnesium is a mineral needed by every cell of your body. About half of your body’s magnesium stores are found inside cells of body tissues and organs, and half are combined with calcium and phosphorus in bone. Regular exercise and a healthy diet with enough calcium helps teen and young adult women maintain good bone health.

Calcium Magnesium Complex, 360 tabs: W

The Nutrition Source at the Harvard School of Public Health is a great resource for learning about health supplements, nutritional supplements, and vitamins.

It gives information on healthy eating and drinking, including serving sizes.  It also talks about the best sources of fats, proteins and carbohydrates.  Finally, it addresses the pros and cons of vitamin and mineral supplements, warning consumers not to go overboard with multivitamins or mega-fortified vitamins.

As a start, here are their 8 tops for eating right:

1. Choose good carbs, not no carbs. Whole grains are your best bet.
2. Pay attention to the protein package. Fish, poultry, nuts, and beans are the best choices.
3. Choose healthy fats, limit saturated fat, and avoid trans fat. Plant oils, nuts, and fish are the healthiest sources.
4. Choose a fiber-filled diet, rich in whole grains, vegetables, and fruits.
5. Eat more vegetables and fruits. Go for color and variety—dark green, yellow, orange, and red.
6. Calcium is important. But milk isn’t the only, or even best, source.
7. Moderate drinking can be healthy—but not for everyone. You must weigh the benefits and risks.
8. A daily multivitamin is a great nutrition insurance policy. Some extra vitamin D may add an extra health boost.

Vitamins – What Should You Eat? – The Nutrition Source – Harvard School of Public Health.