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Magnesium: A Key to Calcium Absorption

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Magnesium:

A Key to Calcium Absorption

_http://www.mgwater.com/calmagab.shtml_

(http://www.mgwater.com/calmagab.shtml)

By Nan Kathryn Fuchs, Ph.D

Dr. Fuchs is a nutritional consultant in private practice in Santa Monica,

CA, and is author of " The Nutrition Detective. "

 

One of the most popular minerals in the news today is calcium, needed for

strong bones and teeth. We are told to take increased amounts in our diet as a

supplement to prevent osteoporosis and eliminate muscle cramping during

menstruation or from over-exercising. Yet, calcium alone is often not enough.

Without magnesium, calcium may be not fully utilized, and underabsorption

problems may occur leading to arthritis, osteoporosis, menstrual cramps, and

some

premenstrual symptoms.

Perhaps the single most significant reason calcium malabsorption is so

common today is due to a discrepancy between what we eat and how we digest and

absorb the nutrients in our food. Our diets today are very different from those

of our ancestors though our bodies remain similar.

Thousands of years ago, our ancestors ate foods high in magnesium and low in

calcium. Because calcium supplies were scarce and the need for this vital

mineral was great, it was effectively stored by the body. Magnesium, on the

other hand, was abundant and readily available, in the form of nuts, seeds,

grains, and vegetables, and did not need to be stored internally.

Our bodies still retain calcium and not magnesium although we tend to eat

much more dairy than our ancestors. In addition, our sugar and alcohol

consumption is higher than theirs, and both sugar and alcohol increase

magnesium

excretion through the urine. Our grains, originally high in magnesium, have

been

refined, which means that the nutrient is lost in the refining process. The

quality of our soil has deteriorated as well, due to the use of fertilizers

that contain large amounts of potassium a magnesium antagonist. This results in

foods lower in magnesium than ever before.

ARTHRITIS AND OSTEOPOROSIS

Two major health problems, arthritis and osteoporosis, may be caused in part

by a magnesium deficiency. When you look at how calcium is absorbed these

problems become easier to understand, and often can be controlled through diet.

Magnesium is needed for calcium absorption. Without enough magnesium,

calcium can collect in the soft tissues and cause one type of arthritis. Not

only

does calcium collect in the soft tissues of arthritics, it is poorly, if at

all, absorbed into their blood and bones. But taking more calcium is not the

answer; it only amplifies the problem. In fact, excessive calcium intake and

insufficient magnesium can contribute to both of these diseases. Magnesium

taken in proper dosages can solve the problem of calcium deficiency.

When calcium is elevated in the blood it stimulates the secretion of a

hormone called calcitonin and suppresses the secretion of the parathyroid

hormone

(PTH). These hormones regulate the levels of calcium in our bones and soft

tissues and are, therefore, directly related to both osteoporosis and

arthritis. PTH draws calcium out of the bones and deposits it in the soft

tissues,

while calcitonin increases calcium in our bones and keeps it from being

absorbed

in our soft tissues. Sufficient amounts of magnesium determine this delicate

and important balance.

Because magnesium suppresses PTH and stimulates calcitonin it helps put

calcium into our bones, preventing osteoporosis, and helps remove it from our

soft tissues eliminating some forms of arthritis. A magnesium deficiency will

prevent this chemical action from taking place in our bodies, and no amount of

calcium can correct it. While magnesium helps our body absorb and retain

calcium, too much calcium prevents magnesium from being absorbed. So taking

large

amounts of calcium without adequate magnesium may either create

malabsorption or a magnesium deficiency. Whichever occurs, only magnesium can

break the

cycle.

In experiments reported in " International Clinical Nutrition Review, " a

number of volunteers on a low-magnesium diet were given both calcium and

vitamin

D supplements. AU the subjects were magnesium-depleted and although they had

been given adequate supplements, all but one became deficient in calcium.

When they were given calcium intravenously, the level of calcium in their blood

rose, but only for the duration of the intravenous feeding. As soon as the

intravenous calcium was stopped, the levels calcium in the blood dropped.

However, when magnesium was given, their magnesium levels rose and stabilized

rapidly, and calcium levels also rose within a few days - although no additional

calcium had been taken.

Dr. Guy Abraham, M.D., a research gynecologist and endocrinologist in

premenstrual syndrome and osteoporosis has found strong evidence to suggest

that

women with osteoporosis have a deficiency of a chemical that is made when they

take twice as much magnesium as calcium. In fact, he has found that when

calcium intake is decreased, it is utilized better than when it is high. Dr.

Abraham is one of many doctors and biochemists who advocate taking more

magnesium

to correct calcium-deficiency diseases.

A magnesium-rich diet can be helpful both for arthritis and to help prevent

osteoporosis. This consists of nuts, whole grains such as brown rice, millet,

buckwheat (kasha), whole wheat, triticate, and rye, and legumes including

lentils, split peas, and a varieties of beans. A whole grain cereal or bread in

the morning, a cup of bean soup at lunch, a snack of a few nuts, and serving

of brown rice, millet, or buckwheat with dinner should help increase

magnesium when a deficiency is suspected.

At the same time, refined sugar and alcohol should be reduced, and

eliminated when possible to prevent magnesium from being excreted in large

quantities

in the urine. You may also want to re-evaluate the amount of dairy in your

diet. If it has been disproportionately high, reduce or temporarily eliminate

it until some of your symptoms are alleviated, or until you feel more of a

balance has been achieved through the inclusion of whole grains and legumes.

Oriental and Indian diets contain little or no dairy, yet arthritis and

osteoporosis are not major health problems in these cultures. Their foods

consist

primarily of green vegetables, grains, tofu, and seafood, and are twice as high

in magnesium as our average diets.

Calcium causes muscles to contract, while magnesium helps them relax. When

calcium is taken for menstrual cramps it knocks magnesium out of the cells and

makes it more available for immediate use. However, it depletes the body of

magnesium and ensures that the problem will recur the following month unless

sufficient magnesium is added to the diet. Taking calcium gives temporary

relief of menstrual cramps.

A diet high in dairy and low in whole grains can lead to excess calcium in

the tissues and a magnesium deficiency. The source of menstrual cramps may be

coming from eating too much cheese, yogurt, ice cream or milk, combined with

insufficient whole grains and beans. Or it could come from taking too much

calcium without enough magnesium. Modifying your diet and increasing your

magnesium supplementation may allow your menstrual cramps to disappear.

Premenstrual chocolate craving is a phenomenon that has puzzled a great many

women who are not controlled by this overwhelming urge at other times of the

month. Yet chocolate, which is highest in magnesium of all foods, is often a

sign of magnesium deficiency. If your diet is high in calcium you may have

poor calcium absorption as well. The answer is not to eat more chocolate, but

to increase your magnesium by eating more whole grains, nuts, seafood, and

green vegetables, and by increasing your magnesium supplements. Your chocolate

cravings will vanish when you have enough magnesium in your diet.

According to Dr. Mildred Seelig, executive president of the American College

of Nutrition, we need an average of 200 mg. more than we get from the

average diet.

Foods highest in magnesium are nuts (especially almonds and cashews), whole

grains, seafood, and legumes (including tofu). Eat more of these, while

reducing sugar and alcohol, which increase magnesium excretion. Don't overlook

one

vitamin or mineral for another since all work together to supply you with

the nutrients you need. And consult your nutritionally- oriented physician

about all nutrients before trying them.

A balanced diet of fresh, whole foods is your best maintenance diet. But if

you have been taking large amounts of calcium and ignoring magnesium you may

want to reverse the proportions until you achieve a better balance.

Sufficient magnesium may be your missing link.

 

 

 

**************

 

 

 

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