Don’t Forget This Critical Nutrient..

                                         Dessert idea from yours truly 🙂

We hear a lot these days about the importance of getting enough calcium.  It is one of the most highly recommended supplements – heck even Dr Oz uses it!   And for good reason too.  Calcium is of course needed for strong bones – the mineral makes up @ 60% of their composition, and it is also needed for muscle/nerve signal transmission and a host of other functions.  But if you do decide to take added calcium, don’t forget to supplement magnesium as well.

Magnesium seems to get a bit overlooked these days.  It is just as important as calcium; magnesium is required for over 300 metabolic functions in the human body.  Yet according to current data, half the people in the developed world are magnesium deficient, in America alone women consume only 68% of the recommended daily intake.  ( I personally feel RDA’s are waaay to low to begin with)  

Magnesium is also required for bone formation.  Along with collagen it forms the matrix upon which calcium can collect and solidify.  It also has an important role in energy production, and in the transmission of nerve impulses.  Here its relationship with calcium is clearly shown.  Magnesium has been called natures “natural calcium channel blocker”  meaning it tempers the stimulating impulse of the calcium in effect.  It therefore can lead to a more regular heart beat, lowered blood pressure and other cardiovascular benefits.   

In one recent review, published in the American Journal of Clinical Nutrition, an analysis of over 240,000 people found that for each additional 100mg of magnesium supplemented daily the risk of ischemic stroke decreased by 9 percent.

Another meta-analysis recently published in the journal Diabetes Care showed a greatly reduced risk of type 2 diabetes among people who consume or supplement with more magnesium than is commonly taken.  Diabetes along with obesity are hallmarks of Metabolic Syndrome and should be reason enough by itself to start pounding it down.

(I found my own benefit when I tried it for painful food cramps I had been getting after recently taking up running.  What a difference! 🙂

How much magnesium should you take?  If you are supplementing with calcium it is important to injest nearly as much magnesium also.  The RDA for calcium is @ 900 mg, and for magnesium @ 450, but only about one-third of magnesium is absorbed from dietary sources.  Also, injestion of calcium greatly blocks the absorbtion of magnesium along with most other minerals.  Therefore you should take them seperately.  I cannot understand why supplement manufacturers include them all in one tablet! 😉

If you do not wish to take your minerals in supplement form why not give my little dessert suggestion a try?  Pumpkin seeds are loaded with magnesium, nuts are another good source.  Pumpkin seeds also possess the added benefit of urinary continence facilitation.  They can help to elliminate those nocturnal trips to the bathroom.   So they are the perfect after dinner snack.   I like to throw a few of the chocolate covered almonds in with them to make em more enjoyable.  It’s dark chocolate of course – which has its own list of serious health benefits.             “Bone”  appetit!

.

Advertisements

About Warren Dostie

Fitness trainer, author and avid anti-aging specialist. Age 55
This entry was posted in Diet, health, supplements and tagged , , , , , , , , , . Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s