Is It Hurting Your Health?

Previously
by Margaret Durst: Blood
Work â€“ Look Inside the Standard Ranges for Good Health

Magnesium is
a mineral that is often overlooked, particularly in terms of bone
health. Conventional thought considers calcium the most important
mineral for bone health. However, the United States has one of the
highest intakes of dietary calcium and still suffers one of the
highest rates of osteoporosis in the world.

Most people
at risk for osteoporosis tend to be deficient in magnesium and tend
to have diets low in magnesium and/or high in factors that deplete
bone mineral stores. Dietary changes that include magnesium rich
foods such as dark greens, raw almonds and pinto beans while limiting
bone depleting items such as sodas, caffeine and sugar help to restore
balance to the bodyÂ’s mineral stores. Magnesium supplementation
that does not include calcium for a short time (30 to 60 days) is
also helpful.

While calcium
is necessary, the amount included in the average diet is 500 mg
per day. Supplementation of only 500 to 700 mg per day is generally
necessary to reach the ideal intake of 1000 to 1200 mg per day.
With calcium intake at this level, it is best to balance magnesium
intake proportionately. A ratio that preserves bone health is between
3 parts calcium to 2 parts magnesium, or 3:2 and 2 parts calcium
to 3 parts magnesium, or 2:3. Dietary intake of magnesium is approximately
200 mg. per day. Supplement level necessary to reach the minimum
3:2 ratio would be 500 to 600 mg. per day of magnesium.

While most
people aim just to preserve their bones, studies show that bone
density actually increases with a balanced ratio of calcium to magnesium.
One specific study compared 2 groups Â– one that received dietary
advice and another that received both dietary advice plus a supplement
containing 600 mg. magnesium and 500 mg. calcium. The group with
the supplement increased bone mass 11%, while the other group showed
no significant gains. Other significant studies supplementing only
magnesium (no calcium) resulted in bone density increases of 7%
and 8%.

Magnesium
deficiency actually prevents calcium from being deposited in the
bones. It also impairs function of the major organs and systems
including the kidneys, the adrenal glands, the heart, the brain,
the digestive system and the muscles. Magnesium deficiency results
in impaired nerve transmissions, restricts carbohydrate metabolism,
inhibits the function of B vitamins, retards cell growth and slows
the production of DNA.

Symptoms of
magnesium deficiency include fatigue, headaches, hypertension, irregular
or rapid heartbeat, cramps, muscle tics or twitches, constipation,
feelings of despair, irritability, constant worry, nervousness,
a feeling of constant stress, bone weakness, PMS, chest pains and
insomnia. If you are magnesium deficient, it is helpful to supplement
magnesium without calcium since calcium inhibits absorption of magnesium.

If you are
concerned about your bone health, please do not just supplement
calcium. Calcium without an appropriate ratio of magnesium cannot
be absorbed and is wasted, or worse, deposited elsewhere in the
body.

January 11, 2012

Margaret
Durst owns The
Green House, a vitamin, herb and health food store in Mason,
Texas.

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