Calcium and magnesium are two elements that are highly essential for the body. They are mentioned together because they mostly function as a group. Calcium is the most abundant element in the body and is extremely essential for the growth and development of the bones. However it is not very easy for calcium to get absorbed within the body and hence most of it is flushed out. Magnesium is the element that helps calcium to get absorbed within the body.
Calcium and magnesium are retailed together in the form of tablets. Since both of them are better absorbed in the body in their chelated forms, one should look for their citrates, gluconates, aspartates, glycinates or lactates in the ingredients.
When the diet is insufficient in magnesium, calcium does not get absorbed in the blood and bones. Instead, it collects in the soft tissues, leading to arthritic pains. A common misconception was that arthritis is caused due to the deficiency of calcium. It is actually not the deficiency, but the malabsorption of calcium that is the culprit. A diet supplemented with magnesium can remedy the situation by allowing calcium to get absorbed in the blood and the bones.
Osteoporosis, i.e. the softening of long bones, is also caused due to improper absorption of calcium in the body. A diet well-balanced with magnesium can treat conditions of osteoporosis. Magnesium and calcium together can also reduce pain during menstrual cramps and pregnancy in women.
A proper ratio of calcium and magnesium in the body is 2:1. Higher proportion of calcium is required because it has difficulties in getting absorbed in the body. It is advisable to have at least 1000 mg of calcium and 500 mg of magnesium in the daily diet.
There are many natural foods that are rich in both calcium and magnesium. Calcium is present in all dairy foods such as butter, cheese, yoghurt, etc. It is also present in turnips and kelps. Magnesium is found abundantly in nuts such as almonds, cashew nuts and brazil nuts. It is also found in good proportions in buckwheat, brown rice, dandelion greens and corn.
Refined sugar and alcohol interfere directly with the amounts of calcium and magnesium in the body. Both of these substances eliminate more magnesium out of the body in the form of urine. As a result, magnesium is unavailable for the absorption of calcium and its level goes down too. Hence, people suffering from bone related problems must reduce their intake of both refined sugar and alcohol.
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