Magnesium: A Key to Calcium Absorption

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Magnesium:

A Key to Calcium Absorption

By Nan Fuchs, Ph.D.

_http://www.mgwater.com/calmagab.shtml_

(http://www.mgwater.com/calmagab.shtml)

Dr. Fuchs is a nutritional consultant in private practice in Santa ,

CA, and is author of **The Nutrition Detective.**

One of the most popular minerals in the news today is calcium, needed for

strong bones and teeth. We are told to take increased amounts in our diet

as a supplement to prevent osteoporosis and eliminate muscle cramping during

menstruation or from over-exercising. Yet, calcium alone is often not

enough. Without magnesium, calcium may be not fully utilized, and

underabsorption problems may occur leading to arthritis, osteoporosis,

menstrual cramps,

and some premenstrual symptoms.

Perhaps the single most significant reason calcium malabsorption is so

common today is due to a discrepancy between what we eat and how we digest and

absorb the nutrients in our food. Our diets today are very different from

those of our ancestors though our bodies remain similar.

Thousands of years ago, our ancestors ate foods high in magnesium and low

in calcium. Because calcium supplies were scarce and the need for this

vital mineral was great, it was effectively stored by the body. Magnesium, on

the other hand, was abundant and readily available, in the form of nuts,

seeds, grains, and vegetables, and did not need to be stored internally.

Our bodies still retain calcium and not magnesium although we tend to eat

much more dairy than our ancestors. In addition, our sugar and alcohol

consumption is higher than theirs, and both sugar and alcohol increase

magnesium excretion through the urine. Our grains, originally high in magnesium,

have been refined, which means that the nutrient is lost in the refining

process. The quality of our soil has deteriorated as well, due to the use of

fertilizers that contain large amounts of potassium a magnesium antagonist.

This results in foods lower in magnesium than ever before.

ARTHRITIS AND OSTEOPOROSIS

Two major health problems, arthritis and osteoporosis, may be caused in

part by a magnesium deficiency. When you look at how calcium is absorbed these

problems become easier to understand, and often can be controlled through

diet.

Magnesium is needed for calcium absorption. Without enough magnesium,

calcium can collect in the soft tissues and cause one type of arthritis. Not

only does calcium collect in the soft tissues of arthritics, it is poorly, if

at all, absorbed into their blood and bones. But taking more calcium is

not the answer; it only amplifies the problem. In fact, excessive calcium

intake and insufficient magnesium can contribute to both of these diseases.

Magnesium taken in proper dosages can solve the problem of calcium deficiency.

When calcium is elevated in the blood it stimulates the secretion of a

hormone called calcitonin and suppresses the secretion of the parathyroid

hormone (PTH). These hormones regulate the levels of calcium in our bones and

soft tissues and are, therefore, directly related to both osteoporosis and

arthritis. PTH draws calcium out of the bones and deposits it in the soft

tissues, while calcitonin increases calcium in our bones and keeps it from

being absorbed in our soft tissues. Sufficient amounts of magnesium determine

this delicate and important balance.

Because magnesium suppresses PTH and stimulates calcitonin it helps put

calcium into our bones, preventing osteoporosis, and helps remove it from our

soft tissues eliminating some forms of arthritis. A magnesium deficiency

will prevent this chemical action from taking place in our bodies, and no

amount of calcium can correct it. While magnesium helps our body absorb and

retain calcium, too much calcium prevents magnesium from being absorbed. So

taking large amounts of calcium without adequate magnesium may either

create malabsorption or a magnesium deficiency. Whichever occurs, only

magnesium

can break the cycle.

In experiments reported in " International Clinical Nutrition Review, " a

number of volunteers on a low-magnesium diet were given both calcium and

vitamin D supplements. All the subjects were magnesium-depleted and although

they had been given adequate supplements, all but one became deficient in

calcium. When they were given calcium intravenously, the level of calcium in

their blood rose, but only for the duration of the intravenous feeding. As

soon as the intravenous calcium was stopped, the levels calcium in the blood

dropped. However, when magnesium was given, their magnesium levels rose

and stabilized rapidly, and calcium levels also rose within a few days -

although no additional calcium had been taken.

Dr. Guy Abraham, M.D., a research gynecologist and endocrinologist in

premenstrual syndrome and osteoporosis has found strong evidence to suggest

that women with osteoporosis have a deficiency of a chemical that is made when

they take twice as much magnesium as calcium. In fact, he has found that

when calcium intake is decreased, it is utilized better than when it is

high. Dr. Abraham is one of many doctors and biochemists who advocate taking

more magnesium to correct calcium-deficiency diseases.

A magnesium-rich diet can be helpful both for arthritis and to help

prevent osteoporosis. This consists of nuts, whole grains such as brown rice,

millet, buckwheat (kasha), whole wheat, triticate, and rye, and legumes

including lentils, split peas, and a varieties of beans. A whole grain cereal

or

bread in the morning, a cup of bean soup at lunch, a snack of a few nuts,

and serving of brown rice, millet, or buckwheat with dinner should help

increase magnesium when a deficiency is suspected.

At the same time, refined sugar and alcohol should be reduced, and

eliminated when possible to prevent magnesium from being excreted in large

quantities in the urine. You may also want to re-evaluate the amount of dairy

in

your diet. If it has been disproportionately high, reduce or temporarily

eliminate it until some of your symptoms are alleviated, or until you feel

more of a balance has been achieved through the inclusion of whole grains and

legumes. Oriental and Indian diets contain little or no dairy, yet

arthritis and osteoporosis are not major health problems in these cultures.

Their

foods consist primarily of green vegetables, grains, tofu, and seafood, and

are twice as high in magnesium as our average diets.

Calcium causes muscles to contract, while magnesium helps them relax. When

calcium is taken for menstrual cramps it knocks magnesium out of the cells

and makes it more available for immediate use. However, it depletes the

body of magnesium and ensures that the problem will recur the following month

unless sufficient magnesium is added to the diet. Taking calcium gives

temporary relief of menstrual cramps.

A diet high in dairy and low in whole grains can lead to excess calcium in

the tissues and a magnesium deficiency. The source of menstrual cramps may

be coming from eating too much cheese, yogurt, ice cream or milk, combined

with insufficient whole grains and beans. Or it could come from taking too

much calcium without enough magnesium. Modifying your diet and increasing

your magnesium supplementation may allow your menstrual cramps to disappear.

Premenstrual chocolate craving is a phenomenon that has puzzled a great

many women who are not controlled by this overwhelming urge at other times of

the month. Yet chocolate, which is highest in magnesium of all foods, is

often a sign of magnesium deficiency. If your diet is high in calcium you

may have poor calcium absorption as well. The answer is not to eat more

chocolate, but to increase your magnesium by eating more whole grains, nuts,

seafood, and green vegetables, and by increasing your magnesium supplements.

Your chocolate cravings will vanish when you have enough magnesium in your

diet.

According to Dr. Mildred Seelig, executive president of the American

College of Nutrition, we need an average of 200 mg. more than we get from the

average diet.

Foods highest in magnesium are nuts (especially almonds and cashews),

whole grains, seafood, and legumes (including tofu). Eat more of these, while

reducing sugar and alcohol, which increase magnesium excretion. Don't

overlook one vitamin or mineral for another since all work together to supply

you

with the nutrients you need. And consult your nutritionally- oriented

physician about all nutrients before trying them.

A balanced diet of fresh, whole foods is your best maintenance diet. But

if you have been taking large amounts of calcium and ignoring magnesium you

may want to reverse the proportions until you achieve a better balance.

Sufficient magnesium may be your missing link.

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