Comments on: Calcium for the milk-averse http://www.tamaraduker.com/2009/01/calcium-for-the-milk-averse/ (and what's eating me) Wed, 08 Feb 2012 21:14:29 +0000 hourly 1 http://wordpress.org/?v=3.3.1 By: Tamara http://www.tamaraduker.com/2009/01/calcium-for-the-milk-averse/comment-page-1/#comment-1072 Tamara Wed, 31 Mar 2010 14:47:10 +0000 http://www.tamaraduker.com/?p=95#comment-1072 Hi, Carole, You raise an interesting issue here. Mg has a role in bone formation and crystalization, so its effect on bone health is certainly an important one. Mg deficiency has been shown to induce Vitamin D resistance, which can impair calcium absorption. It has also been linked epidemiologically to higher rates of osteoporsis/loss of bone mass in post menopausal women, although my understanding is that the science is yet lacking in whether actively supplementing Mg does in fact improve bone mass without unintended side effects. So I suppose it really depends what you mean by "far greater magnesium," as large doses of Mg from non-food sources (e.g., supplements) can result in potentially dangerous adverse effects (e.g, low blood pressure, nausea/vomiting. At very high overdoses, it can cause cardiac arrest or death.) Last I checked, the safe upper limit from supplements as established by the institute of medicine is 350mg/day. (Most womens' diets provide an additional ~230mg from food, which falls short of the recommended intake for women by about 100mg/day.) There is no limit to the amount of Mg you can safely take in from food sources. I am not aware of a specific ratio of Ca/Mg that is advocated for bone health per your question, and have certainly not heard anything about taking in LESS calcium. However, I am happy to evaluate any source you can provide for this information for its scientific merit. My recommendation would be to ensure your diet is rich in Mg-containing foods--for this benefit as well as all of the other nutrition they offer: nuts, pumpkin seeds, beans, spinach, swiss chard, artichokes (in season now!), fish (tuna, halibut, salmon), whole grains (kasha/buckwheat, oats, wheat, barley), seaweed, cocoa powder. Basically, all the foods I blog about. :) If you're still concerned, try taking a calcium supplement or multivitamin/mineral that contains no more than the safe upper limit of 350mg/day. Hi, Carole,
You raise an interesting issue here. Mg has a role in bone formation and crystalization, so its effect on bone health is certainly an important one. Mg deficiency has been shown to induce Vitamin D resistance, which can impair calcium absorption. It has also been linked epidemiologically to higher rates of osteoporsis/loss of bone mass in post menopausal women, although my understanding is that the science is yet lacking in whether actively supplementing Mg does in fact improve bone mass without unintended side effects.

So I suppose it really depends what you mean by “far greater magnesium,” as large doses of Mg from non-food sources (e.g., supplements) can result in potentially dangerous adverse effects (e.g, low blood pressure, nausea/vomiting. At very high overdoses, it can cause cardiac arrest or death.) Last I checked, the safe upper limit from supplements as established by the institute of medicine is 350mg/day. (Most womens’ diets provide an additional ~230mg from food, which falls short of the recommended intake for women by about 100mg/day.) There is no limit to the amount of Mg you can safely take in from food sources.

I am not aware of a specific ratio of Ca/Mg that is advocated for bone health per your question, and have certainly not heard anything about taking in LESS calcium. However, I am happy to evaluate any source you can provide for this information for its scientific merit. My recommendation would be to ensure your diet is rich in Mg-containing foods–for this benefit as well as all of the other nutrition they offer: nuts, pumpkin seeds, beans, spinach, swiss chard, artichokes (in season now!), fish (tuna, halibut, salmon), whole grains (kasha/buckwheat, oats, wheat, barley), seaweed, cocoa powder. Basically, all the foods I blog about. :) If you’re still concerned, try taking a calcium supplement or multivitamin/mineral that contains no more than the safe upper limit of 350mg/day.

]]> By: carole http://www.tamaraduker.com/2009/01/calcium-for-the-milk-averse/comment-page-1/#comment-1070 carole Sun, 28 Mar 2010 17:05:45 +0000 http://www.tamaraduker.com/?p=95#comment-1070 I've been following info about the Ca/Mg ratio -- the need from far greater magnesium and less calcium for strong bones. Jave you done any reading in this realm? If so, I'd like to hear your thoughts. Thnx I’ve been following info about the Ca/Mg ratio — the need from far greater magnesium and less calcium for strong bones. Jave you done any reading in this realm? If so, I’d like to hear your thoughts. Thnx

]]> By: What I’m Eating Now » Gluten-free Guide to Chinese Food http://www.tamaraduker.com/2009/01/calcium-for-the-milk-averse/comment-page-1/#comment-1016 What I’m Eating Now » Gluten-free Guide to Chinese Food Sat, 13 Feb 2010 01:33:17 +0000 http://www.tamaraduker.com/?p=95#comment-1016 [...] its favor, Chinese cuisine hosts some of the most nutritious, calcium-rich veggies one can eat: Chinese mustard greens (aka Gai Choy: one cup chopped has the same amount of [...] [...] its favor, Chinese cuisine hosts some of the most nutritious, calcium-rich veggies one can eat: Chinese mustard greens (aka Gai Choy: one cup chopped has the same amount of [...]

]]> By: What I’m Eating Now » Sharing grandma’s love for wallflowerish canned salmon http://www.tamaraduker.com/2009/01/calcium-for-the-milk-averse/comment-page-1/#comment-217 What I’m Eating Now » Sharing grandma’s love for wallflowerish canned salmon Sun, 15 Feb 2009 19:10:12 +0000 http://www.tamaraduker.com/?p=95#comment-217 [...] canned salmon is an excellent non-dairy source of calcium, assuming you eat the teensy-tiny, wispy bones…which you can do without really even noticing [...] [...] canned salmon is an excellent non-dairy source of calcium, assuming you eat the teensy-tiny, wispy bones…which you can do without really even noticing [...]

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