You don’t need more calcium in your diet, but more magnesium and Vitamin D.
There’s actually an over abundant push for adding calcium into your diet. I’m sure you are familiar with “you need calcium for strong bones.” But you don’t hear much about needing more magnesium or vitamin D for strong bones. Studies have shown that people who have a calcium deficiency actually do better when they add more vitamin D and magnesium into their diet, not more calcium. That’s because these vitamins and minerals work together to be absorbed and assimilated by the body. It’s sort of like waiting for your dinner reservation in Chicago – all members have to be present in order to be seated…
Dr. Carolyn Dean (M.D. & N.D) says that “in general, we absorb less than half of the calcium we ingest.” That’s because the average American is deficient in magnesium and vitamin D. Read more about what she has to say about magnesium, vitamin D and calcium here.
Consider that you don’t need more calcium, but that your calcium intake is not properly absorbing due to the lack of magnesium and vitamin D.
Let’s focus on one of these two lesser promoted nutrients: Magnesium
It’s not just good for bone health, but also muscle health. It helps muscles relax. If you have frequent muscle soreness, twitches or cramps, that may be a sign of magnesium deficiency. If you increase your magnesium intake, you may not only help your muscles and bones but you could also enhance the treatment of this massive list of conditions.
Foods that are rich in magnesium are:
- Spinach
- Swiss Chard
- Pumpkin Seeds
- Summer Squash
- Quinoa
- Beans
- Dark Chocolate or cacao*
*ps the nutrient density of magnesium in chocolate is very high – Ladies – This may be why you crave chocolate during that time of month your female organs cramp up.
Could you be needing more magnesium than calcium?
This week your healthy challenge is to add in more magnesium rich foods into your diet.
Next week: Bone Health Part 2, where we’ll talk about vitamin D.
