Doctor of Nutritional Medicine Liu Boren pointed out in his book that the minerals needed by the human body can be divided into two types, one is the daily intake of more than 100 mg, called macrominerals, including calcium, phosphorus, magnesium , sodium, potassium, chlorine, sulfur, of which calcium and magnesium are the most important; the rest of the minerals are the so-called trace elements. When it comes to supplementing calcium, calcium and magnesium can be said to complement each other. Many people want to know how to supplement and how to eat to be effective?
The main component of bones is calcium, and magnesium is an element that is related to whether the bones are easily brittle, because magnesium has the function of coating calcium in the bone structure, and can also inhibit the activity of osteocorrosion cells and reduce corrosion. Bone action, preventing bone loss.
Calcium has a wide range of functions. In addition to protecting bones, it can also soothe the nerves, help sleep, lower blood pressure, and improve irritable bowel syndrome. Scope of application: high blood pressure, headache, heart disease, kidney stones, cramps, osteoporosis, insomnia, nervousness, emotional instability, premenstrual syndrome, menopause, irritable bowel syndrome, growth and development, weight loss.
Calcium sources are divided into calcium citrate, calcium gluconate, calcium phosphate, calcium carbonate, etc. Among them, calcium citrate has the best absorption rate, and calcium carbonate (commonly known as coral calcium) has the highest calcium ion content, but the absorption rate is high. The rate is not good; so you must pay attention to the source of its calcium when purchasing.
It is recommended to take it after meals, 1000-1200 mg a day. Optimal absorption requires simultaneous intake of calcium, magnesium, and active vitamin D3. It should be noted that the upper limit of intake is 2500 mg. Those with urethral stones, A large amount of calcium tablets may increase the chance of stones, please consult a medical professional before use.
Schematic／
Magnesium is one of the most abundant minerals in the body, with about 70% found in bones. Magnesium acts as a cofactor for more than 300 kinds of enzymes in the body, and participates in physiological metabolic reactions, including the synthesis of nucleic acids and proteins, and the metabolism of other minerals and vitamin C.
The most important function of magnesium is to regulate the constant of calcium, prevent calcium from depositing in tissues and blood vessel walls, maintain the normal function of the heart, and reduce arteriosclerosis. In addition, magnesium is also the main cation in human cells, which regulates the metabolism of cell energy and maintains the normal function of nerve and muscle cells. Therefore, the demand for magnesium will increase for the middle-aged and the elderly, those with muscle degeneration, long-term alcoholism, and those who engage in strenuous exercise. .
Magnesium is suitable for: vascular calcification, atherosclerosis, angina pectoris, paroxysmal atrial fibrillation, diabetes, urinary tract stones, mental stress, hand and foot spasm.
Magnesium is safe and highly absorbed in organic forms (eg, magnesium gluconate). Grain flour or high-quality calcium and magnesium ingots are good sources. It is recommended that the ratio of magnesium to calcium is one to three, which is easier to absorb and utilize, and a dose of magnesium supplementation is about 50-100 mg at a time, not too much, so as not to cause diarrhea.
The recommended intake of magnesium by the Department of Health is about 350-400 mg per day for adults.The upper limit of intake is 700 mg. During pregnancy, an additional 35 mg can be added to prevent cramps. Usually eat more dark green vegetables, dark fruits and whole grains. Generally, a Western-style refined diet has more meat and less vegetables, resulting in a lower magnesium content than an eastern diet. Therefore, those who prefer Western-style food should pay special attention to the intake of magnesium.
◎ This article is excerpted from / "Diseases Don't Have to Be Treated by "Medicine": The Miracle of Nutrition Therapy by Dr. Liu Boren [Updated Edition]" by Liu Boren ◎ Image source/Provided by Dazhi Image/shutterstock
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