What Is Calcium?
Calcium is an important mineral, but to build strong bones and healthy teeth it takes more than just calcium. Magnesium and Vitamin D are also important for building healthy bones, and taking these substances together increase the likelihood of calcium being used for bone building. The mineral salts of calcium, magnesium, fluoride, and sulfate are deposited between the protein fibers of collagen, and crystalized into salts, making the bone hard. If bones are too mineralized they will become brittle and easily break. In order to make good strong bones, we need all of these things in our diet.
Foods with Calcium
Almost all leafy greens are high in calcium. Nuts and seeds deliver more calcium than milk, and usually more absorbable because they’re often raw. Sesame seeds offer 2200 mg calcium per cup vs 228 mg of calcium per cup of milk. One tenth of a cup or 1 ½ tablespoons of sesame seeds, would be the same amount of calcium as 1 cup of milk.
Food sources: Tahini or sesame seed butter, almonds (powerhouse of calcium), salmon and sardines (with bones), soy, navy beans, blackstrap molasses, amaranth, broccoli, and kale.
Benefits of Magnesium
Magnesium is an essential mineral and is one of the most abundant minerals in the body. Magnesium is absolutely essential for the regulation of hundreds of biochemical reactions. Magnesium also contributes to the structural development of bone and is required for the synthesis of DNA, RNA, and the antioxidant glutathione. The average adult body contains approximately 25 g magnesium, with 50% to 60% present in the bones. As previously mentioned, it is integral to bone formation, and including it with calcium allows for better absorption of calcium.
Benefits of Vitamin D
This fat-soluble vitamin is also often called the ‘sunshine vitamin’. Under the right circumstances the skin is able to synthesize Vitamin D from the UV rays from the sun. This can work well during the summer months, but can make it more challenging to get enough Vitamin D in the winter months. Vitamin D is also not naturally present in a lot of foods, so either consuming fortified foods or taking a supplement are the main ways to get Vitamin D.
Why Vitamin D In A Cal Mag Supplement?
-Promotes calcium absorption in the gut
-Maintains appropriate calcium and phosphate levels in the blood
-Normal bone mineralization
-Ensures the muscles contract properly, which is also part of creating strong bones