The minerals needed by the human body can be divided into two kinds, one is to ingest more than 100 mg per day, called macrominerals, including calcium, phosphorus, magnesium, sodium, potassium, chlorine, sulfur, of which calcium and magnesium are the most important; the rest of the minerals are the so-called trace elements. When it comes to calcium supplementation, calcium and magnesium can be said to complement each other, and many people want to know how to supplement and how to eat to have an effect?
Golden ratio of bone nutrition: The content of calcium and magnesium is 3:1
The main component of bone is calcium, and magnesium is related to whether the bone is easily brittle element, because magnesium has the function of coating calcium in the bone structure, and can also inhibit the activity of bone-eating cells, reduce bone-eating effect, and prevent bone loss. When supplementing bone nutrition, the best content of calcium and magnesium is a golden ratio of three to one, coupled with vitamin D, the calcium ions in the small intestine cavity can be actively transported to the villous cells of the small intestine, increasing the amount of calcium ions in the blood and inhibiting the loss of bone calcium.
Calcium has a wide range of functions, in addition to bone protection, it can also calm sleep, lower blood pressure, improve colorectal irritability and so on. The scope of application is: hypertension, headache, heart disease, kidney stones, cramps, osteoporosis, insomnia, nervous tension, emotional instability, premenstrual syndrome, menopause, intestinal mania, growth and development, weight loss.
How to buy calcium tablets? How to eat? People with urethral stones should not eat indiscriminately
Calcium sources are divided into calcium citrate, calcium gluconate, calcium phosphate, calcium carbonate, etc., of which calcium citrate has the best absorption rate, and calcium carbonate (commonly known as coral calcium) has the most calcium ion content, but the absorption rate is not good; so it is necessary to pay attention to the source of calcium when purchasing.
It is recommended to take it after meals, taking 1000 to 1200 mg a day. Calcium, magnesium, and active vitamin D3 must be consumed at the same time for optimal absorption. It should be noted that the upper limit intake is 2500 mg. If you have urethral stones, taking a large number of calcium tablets may increase the chance of stones, first consult a medical worker.
Magnesium regulates calcium constancy, reduces arteriosclerosis, and maintains muscle normalcy
Magnesium is one of the most abundant minerals in the body, with about 70% present in bones. Magnesium, as a cofactor of more than 300 enzymes in the body, is involved in physiological metabolic reactions, including the synthesis of nucleic acids and proteins, and the metabolism of other minerals and vitamin C.
The most important effect of magnesium is to regulate the constancy of calcium, prevent calcium from precipitating on tissues and blood vessel walls, maintain the normal function of the heart, and reduce arteriosclerosis. In addition, magnesium is also the main cation in human cells, regulating the metabolism of cell energy and maintaining the normal function of nerve and muscle cells; therefore, the demand for magnesium in the elderly, muscle degeneration, long-term alcoholism, and those engaged in strenuous exercise will increase.
Magnesium is the central element of chlorophyll, so dark green vegetables contain a lot of magnesium. Other magnesium-rich foods are bananas, almonds, and cod. Magnesium is suitable for: vascular calcification, atherosclerosis, angina, paroxysmal atrial fibrillation, diabetes mellitus, urinary tract stones, nervousness, hand and foot spasms.
How to buy magnesium? How to eat? Too much supplementation beware of diarrhea
Magnesium is in organic form (e.g., magnesium gluconate) for better safety and absorption. Grains or high-quality calcium and magnesium lozenges are good sources. It is recommended that the ratio of magnesium and calcium is one to three is easier to absorb and utilize, and the dose of magnesium supplementation is about 50 to 100 mg at a time, not too much, so as not to cause diarrhea problems.
The recommended intake is about 350 to 400 mg per day for adults, and the upper limit is 700 mg. An additional 35 mg can be added during pregnancy to prevent cramps. Usually, you can eat more dark green vegetables, dark fruits and whole grains. In general, the Western-style exquisite diet has more meat and less vegetables, resulting in a lower magnesium content than the Eastern diet, so those who prefer Western-style foods should pay special attention to the intake of magnesium.