Calcium and Magnesium

Stephen B. Strum M.D. 1996

Calcium is deficient in most of our diets. This deficiency is most prevalent in women who have had children and have never supplemented their own diets with calcium. Calcium consumption, along with exercise, is the best means to prevent calcium deficiency. Once calcium from bone is lost and signs of osteopenia develop, this medical problem may be hard to reverse. Collapse of bone and fractures commonly of the pelvis may occur in such individuals. When people "shrink" with age it is due to vertebral compression fractures caused by osteopenia, commonly referred to as osteoporosis. Bone density studies can be used to determine the extent of osteopenia. In addition, urine tests can determine the degree of bone resorption by measuring bone breakdown products such as deoxypyridoline (Dpd) and the cross-linked N-telopeptide of type I collagen (Ntx).

Calcium, like B complex, acts as a membrane stabilizer and natural tranquilizer as does magnesium and potassium. A daily calcium intake of 1,000 to 1,500 mg is reasonable. Calcium/magnesium supplements should be taken after dinner and at bedtime to improve calcium absorption into bone and suppress the normal nocturnal increase in bone resorption. Evening supplementation may also help to induce sleep. I have used a calcium citrate source containing vitamin D to enhance calcium absorption. This is an effervescent formulation and it is taken as two tablets dissolved in a glass of cold water per day. Calcium citrate is better-absorbed and utilized than calcium carbonate found in many supplements.

Magnesium in the form of magnesium oxide in combination with vitamin B-6 has been shown to dissolve certain types of kidney stones (calcium oxalate stones). It is also helpful in patients with chronic constipation since magnesium salts have a mild laxative effect. During pregnancy, the intake of calcium and magnesium should be increased to prevent deficiency in mother and child. In the presence of magnesium depletion, a concurrent potassium deficiency can develop that can be very difficult to correct if the magnesium deficiency is not also corrected. Magnesium should be taken concurrently with calcium supplements and given in a 1:2 ratio to the calcium dose.

 

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