importance of calcium

calcium and PMS

1200mg of calcium may reduce psychological symptoms, food craving, water retention

calcium supplements

absorb calcium from different preparations select pills that deliver calcium at the lowest price over age 50 chewable calcium-carbonate check label for calcium content per tablet best tablet with about 200mg with meals

enhance calcium absorption

acid normal GI motility calcium-phosphate ratio vitamin d need for calcium lactose PTH

osteoporosis prevention

adequate calcium intake increased exercise adequate vitamin d intake avoid excessive protein intake, alcohol, fiber, cigarettes

phosphorous is found in

animal protein (meat, seafood, eggs) milk cheese processed food like pop nuts dried beans and peas grain products

athletic amenorrhea

athletes with amenorrhea have lower bone mineral content in the spine and other bones increased dietary calcium maintains bone

dairy and weight

calcium regulates energy metabolism and reduces body fat

mineral characteristics

deficiency develops when minerals inadequate required in small amounts mineral quantity is controlled greater quantities from animal sources bioavailability

magnesium and the heart

dietary magnesium inadequacy is an independent risk factor in predicting the development of hyptertension and CVD

calcium toxcity

excess vitamin d with calcium supplements symptoms include abnormal heart contractions constipation development of kidney stones may interfere with absorption of key minerals supplements without food may contribute to oxalate stones in the kidney

osteoporosis in sports

female athlete triad- disordered eating, amenorrhea, osteoporosis restrictive diets and excessive exercise may affect hormone status

magnesium deficiency

from prolonged diarrhea symptoms include apathy, muscle weakness, muscle twitching and tremor, muscle cramps and cardiac arrhythmias contribute to increase blood pressure

magnesium and health

important in >300 functions in the body most adults get 2/3

magnesium and bones

inadequacy can increase the fragility of bone

hinder calcium absorption

inadequate vitamin d intake alkaline conditions impaired GI motility bad calcium-phosphate ration excess intake of iron, zinc, magnesium physic of oxalic acid

magnesium

involved in over 300 enzyme systems catalyst to add the last phosphate to ATP acts with calcium in muscle contraction and blood clotting helps hold calcium in tooth helps prevent bone fragility

calcium and caffeine

more caffeine means more calcium excreted

magnesium location and function

more than have of body magnesium is in the bones but serves as reservoir to maintain blood concentration of magnesium

Calcium functions

osteoporosis prevention bone calcification blood pressure control muscle contraction blood clotting tooth formation nerve imputes transmission

vital mineral functions

part of enzymes part of body compounds electrolytes growth and development

phosphorous

phosphorous in part of ATP for energy processes bones and teeth acid-base balance phospholipids are components of cell membrane important for muscle contraction

phytate

phosphorous is part of phytate that decreases absorption of minerals like calcium, iron, zinc, and copper by forming insoluble phosphate salts in the intestine

magnesium and pregnancy

poor magnesium in pregnancy associated with higher frequency of: spontaneous abortions fetal growth retardation maternal hospitizations preterm delivery SIDS referrals to NICUS

diabetes and magnesium

poor magnesium status can increase insulin resistance low magnesium a contributing factor in the development of diabetes improved blood sugar control with a high fiber diet which also provides a better intake of magnesium and chromium

osteoporosis symptoms

porous bones back pain spontaneous fracture loss of height

micromineral

required by the body in amounts less than 100 mg per day (trace)

macromineral

requirement is 100mg or greater

magnesium requirement

typically deficient chocolate, nuts, seafoods, green leafy vegetables, black beans, whole grain products,

calcium and hypertension

women with osteoporosis have hypertension increasing calcium decreases blood pressure DASH