If you pay attention to the various misleading ads in the media, you are probably aware that calcium is not only important to health, but it’s critical to women to avoid osteoporosis as they age. Playing on fear about health is one way to sell things. There’s a little truth in those ads, but not much, as the whole truth doesn’t sell the product. Let’s look at the whole story.

In order to change calcium from blood calcium into bone calcium takes a complex chemical change requiring several chemical catalysts in lots of steps. In the body, these chemical catalysts are actually enzymes, and each of these steps requires a particular enzyme to do this job. Enzymes are basically protein – differing combinations of amino acids – along with a vitamin or a mineral as well.

This means that if you are short in any vitamin or mineral or particular amino acid required for this complex process, at any step in the process, it may not happen. Thus, you don’t just need lots of calcium, but you also have to have every vitamin and mineral needed at each step in this complex process. And, to complicate it further, your ability to digest foods changes as you age.

One of the most used minerals in enzyme making is magnesium, and it is also used in the body to “balance” the calcium. The ideal balance is about 2/1, and that’s what most nutritionists recommend as a supplement. (I used to do the same.) Calcium and magnesium also make
up the “battery” the powers the heart, and these two minerals are ones required in the largest amounts of all.

Surprisingly enough, most people in our culture of milk, cheese, and ice cream etc get plenty of calcium. It’s rare for a real calcium deficiency in an individual, although it certainly is possible. What is much more probable is that a magnesium deficiency is present, and the top priority (triage in doctorese) of the body is keeping the heart beating, along with all the other enzymes necessary that need magnesium (over 6000 at last count) . Making bone just isn’t that high on the priority scale.

A common result is that we wind up with much more calcium than magnesium for good balance. So, what happens to the excess calcium?

1. The body tries to take it out the kidney/urine pathway, but without enough vitamin C to make it water soluble, it might cause kidney stones. (There’s absolutely no truth to the idea that too much vitamin C causes kidney stones. The opposite is actually true.)

2. Excess calcium may be deposited in bone spurs or cysts in various spots on the skeleton. Arthritis and back problems are often to due to this.

3. It can also be deposited in lungs, breasts and other various body tissues, causing calcareous spots on x-rays in these areas. Sarcoidosis is a possible lung problem.

4. Calcium is the “backbone” of plaque found in blood vessels, and on teeth. Remove excess calcium and these problems lessen. Another way that vitamin C helps health.

Where is magnesium found, and why do we not get enough? One of the prime sources of magnesium is green vegetables. I hate them, from early childhood, and as a result, I have been plagued with bone spurs, cysts, and back problems. (They taste extremely bitter to me for no good reason). Vegetables are excellent for health in three ways – fiber, magnesium and folic acid.

Much of the water in the world flows thru limestone (dolomite) which is mostly composed of a 2/1 mix of calcium and magnesium. This makes the local water in many areas “hard”, because the soft dolomite is dissolved into the water as calcium and magnesium carbonate. Many local water systems are so loaded with this “hard” water that they have to use an ion exchange system to wash clothes. (Along with various other minerals found locally – but that’s another issue).

By the way, drinking “hard” water is actually better for you. The ion exchange method of “softening” water exchanges sodium ions for the calcium and magnesium ions. This adds sodium to the water, usually not very good for persons with heart problems.)

So, a BALANCE between magnesium and calcium is required. How can you, as an individual different in many ways than anyone else, obtain that balance?

1. Make sure you take sufficient vitamin C to help get rid of excess calcium. I recommend and take 4 grams per day (4000 mg) in two doses 2 grams in AM, and 2 in PM.

2. Eat lots of green leafy vegetables, and take a good vitamin/mineral supplement. (Better than those cheap once daily types.)

3. This is a bit tricky – How much milk product do you consume every day? These only have calcium so you have to supplement with magnesium to keep the balance. A hair mineral analysis (not very accurate, but it will show balance) may help.

There are a few useful symptoms that may help:

1. Do you have bone spurs, kidney stones, calcareous cysts or spots, etc? If so, you have or have had excess calcium. More vitamin C will gradually take this out.

2. How about cramps? They are a very useful symptom of either a shortage of calcium or magnesium. You have to decide which. Look at your recent diet for few days or weeks.

3. How fast are your hair and your fingernails growing? Hair and fingernails are pretty good indicators for most people. It is an often overlooked excretion route, and both use calcium. If very fast, perhaps you have too much calcium. If very slow, perhaps too little.

YOUR nutrition needs are somewhat different from everyone else. You uptake vitamins and minerals at least somewhat differently, even from those in your immediate family. This idea of INDIVIDUALITY is very important and needs to be more fully understood.

Very few enlightened persons in our culture get enough Vitamin C. The RDA is a joke, and while 75 mg will prevent outright scurvy, it just isn’t enough for good health in this polluted world. (By the way, the zoo vets know that a 150 lb ape requires a minimum of 4000 mg (4 grams) of Vitamin C per day, and our body requirements are exactly the same.)

Oh, also by the way, don’t fall for the hype in the health food stores. Any source of calcium or magnesium works. The cheapest forms work almost as well as the most expensive. (Another myth, dolomite does NOT contain lead, and if you want a 2/1 mix, it works well.)

For more free info on vitamin/mineral requirements and recommendations, go
to: http://www.alternate-health.com/vitmin.html. Good luck and better
health.

By: Phil Bate PhD

Yes, many calcium-rich supplements available today are blends of calcium, vitamin D and magnesium. Many other minerals like potassium, sodium, phosphorus, iron and vitamins like vitamin K2 and K3 are also used in making high-quality calcium supplements.

For the development of healthy bones, teeth and muscles children as well as adults need adequate quantities of calcium either from food or from nutritional supplements. A calcium vitamin D magnesium supplement is ideal for people of all ages since vitamin D helps in the absorption of calcium and magnesium has its own health benefits.

Women are advised to increase their intake of calcium-rich foods to reduce risk of developing osteoporosis in old age. Many other illnesses like depression and PMS in women are associated with calcium deficiency. Liquid calcium vitamin D and magnesium supplement is also available now and is very effective in overcoming calcium deficiency.

Divide the dosage of calcium-rich supplement in such a way that you receive up to 500 mg of calcium at one time. Read the instructions and ingredients on the bottle carefully before starting the course. Liquid calcium vitamin D and magnesium supplement can be used by taking 1-2 tablespoons daily. You can also have your serum calcium (blood test) performed to measure the level of calcium in blood and then consuming nutritional supplements accordingly.

Normally pregnant and lactating women require up to 1000 mg calcium daily. They are strongly advised to consult their doctor before taking any calcium-rich supplement. In addition to calcium you also need to know that women require 400 – 800 IU of vitamin D everyday. Multi-vitamin pills and calcium – vitamin D tablets can be consumed to fulfill these needs in addition to a healthy, balanced diet.

Doctors suggest exercising on a regular basis for proper absorption of calcium and other minerals in blood. Do not sit idle for long periods of time. Degenerative diseases occur in old age and one of their major causes is calcium deficiency. Calcium also assists in losing weight and controlling blood pressure. People who eat calcium-rich food and drink milk regularly are at reduced risk of developing cardiovascular disease, colon cancer and kidney stones.

Don’t forget to find high-quality calcium and vitamin D supplements available on the market. They are not only important for your bone health but are also needed by many other systems of the body to function properly.

By: John Gibb

Calcium helps reduce constipation

Using calcium and magnesium in the right quantities can prevent or relieve constipation. They can support the health of your colon and keep you regular.

In your colon, calcium combines with excess bile and decaying fat to form a harmless insoluble soap, which is excreted with your stool. This helps to keep your colon clean.

Most Nutritionists recommend you take 1000 – 1500mg daily of Calcium. Because Calcium can cause constipation, it is necessary to take 500 – 1000 mg of magnesium at the same time you take Calcium.

You should space out your intake of calcium over Take only 400 to 600 mg each time. Also take some time-out when taking calcium and other vitamin supplements. In a month, take 2-3 Sundays or Saturdays of from taking vitamins.

Avoid taking calcium carbonate, which will reduce the times you will have a bowel movement. Avoid, also, taking calcium when eating foods that contain oxalates phosphates, or phytates. They tie up calcium and are excreted with the fecal matter

If you are taking a thyroid hormone, beta-blockers, calcium-channel blockers, or antibiotics, calcium supplements can interfere with adsorption of these drugs.

It is best to take calcium around 2 hours before or after taking these and other drugs.

Avoid taking calcium citrate with aluminum-containing antacids. This combination has been seen to increase your body’s absorption of aluminum. Aluminum has been associated with senility and Alzheimer’s

Calcium is safe for pregnant women and they should take an adequate amount of calcium.

The best calcium to take is calcium gluconate, orotate or aspartate. The gluconate type is similar to the calcium you get from milk and some vegetables. It is a gentle calcium and is easily absorbed by children and adults with weak digestion.

The foods to eat for good calcium are:

Goat milk, egg yolk, fish, lemons, rhubarb, cheese, skimmed milk, bone broth, seeds, dulse, kelp, greens, nuts, cauliflower, celery, cottage cheese, gelatin preparations, barns,

Magnesium helps reduce constipation

Magnesium, a gentle laxative, helps to prevent constipation by relaxing your colon walls when you are under stress, have anxiety, or have too many worries. It normalizes tension on colon walls allowing for a normal peristaltic action.

Because magnesium attracts water, you can bring in more water into your colon by taking magnesium supplements or by eating foods, which are high in magnesium. Water in your colon makes your stools softer and allows your colon to absorb water from your fecal matter if you body needs it.

How do you know if you are short on magnesium? You will get cramps in your calves at night or so called “Charlie horses.” Or, you will feel sore after some mild exercise or activity.

Take 400 mg in the morning and 400 mg in the evening of Magnesium gluconate, or citrate.

Jesse Lynn Hanley, M.D., in his book call, Tired of Being Tired, 2002, gives another way to take Magnesium to relieve your constipation,

“Take at bedtime. Begin with 200 milligrams magnesium oxide or magnesium citrate-you may increase the dosage in 200-milligram increments until your bowels move regularly. The dose for magnesium is individual, so begin low and increase the dosage as needed. Reduce the dosage if you experience loose bowels. Unlike irritating laxatives, magnesium does not create laxative dependency.”

If taking hypoglycemic drugs, magnesium may increase absorption of these drugs. It is recommended you consult with your doctor on the effects of magnesium with the type of hypoglycemic drug you are taking.

If taking magnesium, do not take it within 2 hours of taking any kind of drug.

If you have severe kidney or heart disease, you need to avoid magnesium and consult with your doctor on its use.

Magnesium is considered safe for pregnant women.

Foods High in Magnesium

Chlorophyll is high in magnesium and chlorophyll comes in capsules. These are some of the foods that are high in magnesium.

Greens, berries, wheat germ, grains, nuts, cornmeal, apples, apricots, oats, pears, pecans, spinach, tofu, lentils, honey, fish, cabbage, avocados, cashews, peas, prunes, soy milk, chard

You can see that calcium and magnesium is not just for bone building and acid neutralization, but it is also good for constipation prevention and relief.

By: Rudy Silva