Many people believe that in order to strengthen their bones they need to consume foods abundant in calcium but recent studies suggest otherwise. According to the latest study it’s the magnesium in broccoli, spinach, basil, sesame and sunflower seeds is what can keep your bones strong and healthy.
Studies on Calcium
A couple of studies have shown that calcium and calcium supplements increase the risk of heart attacks especially in women.
The NOF reveals that calcium supplements can’t substitute the calcium we get from food, as they’re not the same quality. Too much calcium can be linked to kidney stones and other health problems, which is why many experts don’t recommend calcium supplements. These supplements are also rich in calcium carbonate, a substitute which your body can’t absorb properly is there’s no citric acid to play the role of a chelating agent.
According to a study conducted in 2007 women in post menopause can benefit much more from food sources of calcium than supplements regarding bone health.
Studies on Magnesium
One study which analyzed the consumption and absorption of magnesium in children stumbled upon some quite remarkable findings. It turned out that calcium consumption and absorption weren’t connected to bone density and mineral content while magnesium absorption and consumption were.
The researchers in charge of the study found out that magnesium is crucial for bone mineral accretion in children and the lead study author further explained that even though many minerals play a role in strengthening the bones in kids, magnesium is far more important than calcium.
The most worrisome part is that not many people are aware about the importance of magnesium when it comes to healthy bones, especially in children, which is why many health experts now recommend parents to mind their kids’ magnesium intake.
According to a report written by Memphis University professor Kathryn M. Ride and her colleagues magnesium is just as important for the elderly as it is for children, as they have a higher risk of fractures and weak bones. This means that they too need to up their intake of magnesium.
The ratio between magnesium and calcium according to experts needs to be 1:1 or 1:2 but today’s diets are so much depleted from magnesium and experts estimate that people consume 10 times more calcium than magnesium through food.
If you want to increase your intake of magnesium, it can be found in foods like nuts, cocoa, green leafy veggies and seeds. Epsom salt is another rich source of magnesium and you can increase its intake through Epsom salt baths.
The best way to increase your magnesium intake is through food but if your levels are way too low you may try supplements as well. The RDI is 350-400mg on a daily basis and most capsules are 250-500mg which means 1-2 a day would be sufficient. You can consume them alongside food.
The best way to find out if your body lacks magnesium is to check its levels but this can be a bit tricky because often when your body lacks magnesium it drains it from your tissues and bones and tests can often show normal magnesium levels even when they’re depleted. Just make sure your diet is rich in magnesium and you should improve your bone health in no time.
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