Calcium/Magnesium

A patient asked me questions today about calcium and magnesium and I found myself not having all the answers for her. I dug up some research from Health Canada and thought I would share it with you all as well. Knowledge is wealth everyone! Enjoy!

For adults 31-50 years of age:

CALCIUM

RDA (recommended dietary allowance)/day = 1000mg/day of calcium (total i.e. this includes in your food too) taking more than this does not have any added effects

take a few hours before or after other medications

Calcium is good for:

"Specific

Adequate calcium (and vitamin D) (throughout life) as part of a healthy diet, (along with physical activity) may help prevent bone loss/osteoporosis (in peri- and postmenopausal women) (in later life)
Helps in the development and maintenance of bones and teeth especially in childhood, adolescence and young adulthood
Adequate calcium (and vitamin D) (throughout life) as part of a healthy diet, (along with physical activity) may reduce the risk of developing osteoporosis (in peri- and postmenopausal women) (in later life)
Helps in the development and maintenance of bones and teeth"

Foods with calcium in them include:

"Milk and milk alternatives such as yogurt, cheese, and fortified plant-based beverages (such as fortified soy beverage)
Dark green vegetables such as broccoli, kale and spinach
Fish with soft bones that are eaten, such as canned salmon or sardines."

MAGNESIUM:

Magnesium is good because it helps metabolize carbs, proteins, and fats, helps in bone/teeth/tissue tissue formation and helps maintain proper muscle function. (a lot of runners use magnesium supplementation if they are getting cramping...some of my patients have found it quite useful.)

Note: more than or equal to 351mg/day you may experience diarrhea.

The RDA is 320mg/day