We have heard since the 1950’s that calcium is needed for strong bones. The milk industry has consistently increased their ads towards the health benefits of milk and milk by-products over these intervening years. Milk and strong bones have almost become synonymous. According to the advertisers, milk is good for growing children and for adults, especially women. However, milk alone is the not the whole picture.
In the last decade, the idea of including magnesium in the equation of strong bone health has increased slowly. Health food advocates have helped point out that magnesium works with calcium and actually moves calcium into the bones. These advocates also include a good diet of whole grains, beans, dark green vegetables, nuts and seeds, and tofu and soy products. However, our Standard American Diet (SAD) does not follow this good diet and instead consumes far more meat and dairy products than this diet suggests. Perhaps we should reconsider the calcium/magnesium ratio of 2/1. Why? Because our diet provides lots of calcium but not as much magnesium so we are not getting that ratio from our diet; and, accordingly, supplementing with a 2/1 ratio does not balance out the proper amounts that we should consume.
Nan Kathryn Fuchs, PhD, of Advanced Bionutritionals, suggests the secretion of a hormone called calcitonin and a hormone called parathyroid “PTH” “regulate the levels of calcium in the bones and soft tissues and are related directly to osteoporosis and osteoarthritis. PTH draws calcium out of the bones and deposits it in the soft tissues, while calcitonin increases calcium in the bones. But the optimum execution of these two delicate functions is dependent upon having sufficient magnesium.”
Pusan National University also found that supplemental magnesium may reduce blood pressure in people with elevated blood pressure, as published in Nutrition, Metabolism and Cardiovascular Diseases. High blood pressure (hypertension), defined as having a systolic and diastolic blood pressure (BP) greater than 140 and 90 mmHg, is a major risk factor for cardiovascular disease (CVD).
These findings suggest that magnesium supplementation may help prevent the progression of hypertension in normo-magnesemic non-diabetic overweight people with higher blood Pressure. The study adds to findings from epidemiological studies which reported that more magnesium, potassium and calcium may reduce the risk of hypertension in certain populations although mechanisms of counter-regulation preventing further blood Pressure increases remain to be studied further.
So, it appears that we need to look at our diets again and judge for ourselves if we are taking in the proper amount of calcium and magnesium based both on the foods we eat and the supplements we are taking.
