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Mon Aug 06, 2012 5:01 pm  |
I was browsing the calcium plus magnesium supplements at Whole Foods today and I feel so confused. Some of them were non-magnesium and labeled "gentle for vegans".. others were calcium nitrate supplements. There were so many different variations...some had Zinc, horsetail, Vitamin D, Boron, etc. I remember reading somewhere on these boards that the balance of calcium and magnesium is important.
I just didn't know which one to buy. The non-magnesium one made it seem like it was bad or something.
Firefox, what do you recommend? |
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Sun Aug 12, 2012 7:49 am |
Ideally, you want the ratio of calcium to magnesium to be between 3:1 - 2:1. This is why, for example, drinking lots of milk with a ratio around 10:1 to get all your calcium is less than ideal. Calcium absorption and strong bones are also enhanced by vitamin D, strontium, and boron. It's hard to give a hard and fast answer, but as a starting place, I'd try to analyze your current diet to see how much calcium, magnesium, and vitamin D you are getting, and then aim to get a total (from food and supplements, but ideally mostly from the former) of at least
800 mg calcium
300 mg magnesium
2000 IU vitamin D
Not all in supplements, but in total from food and supplements. Just my opinion. Oh, and finally, high doses of calcium supplements (> 500 mg) have been linked to heart disease, so again, it's best to get as much as possible from food. I hope this helps  |
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34 y.o. FlexEffect and massage. Love experimenting with DIY and botanical skin care products. Appreciate both hard science and natural approaches. Eat green smoothies + lots of raw fruit and veggies. |
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