United Medical Network - Calcium:
Making up approximately 2 percent of the body's weight, of which 99 percent is found in the teeth and skeleton, calcium is the mineral found in greatest abundance in the body. Calcium is important for maintaining healthy bones, healthy teeth, proper nerve transmission, proper muscle contraction, regulation of the heartbeat and blood clotting.
Foods that are high in naturally occurring calcium (in descending order) include cheese, sesame seeds, sardines in oil, condensed milk, soybeans, nuts, cabbage, yogurt, milk, Brewer's yeast, watercress, figs, cocoa powder, broccoli, cottage cheese, fresh water and ocean fish. 7, 8.
Foods and substances that cause calcium deficiency include alcohol, coffee, and tobacco smoking, high salt diet, and high consumption of red meat. 9.
Calcium supplements, in order to be properly assimilated by the body, should also contain magnesium, vitamin D and the trace mineral boron. A highly bio-available form of supplemental calcium is calcium citrate/malate (CCM). 10.
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Other popular forms of calcium include acetate, carbonate, gluconate and lactate, which are all similar in absorption rates. 11.
Calcium deficiency is most common in people on strict vegetarian, or vegan diets, however, the typical American does not get enough calcium from their diet. The typical American diet provides about 450-550 milligrams of calcium daily, well below the recommended daily allowance (RDA). 12.
Recommended daily allowance (RDA) for calcium is 800 milligrams per day.
The Recommended Daily Allowance (RDA) was created in 1941, by the Food and Nutrition Board of the National Academy of Sciences. The goal of setting RDA's was to prevent diseases cause by nutrient deficiencies. RDAs are commonly referred to as the "minimum wages of nutrition".
United Medical Network - Optimum Daily Allowance (ODA) for calcium is 1500 milligrams.
Optimum Daily Allowance (ODA) reflects the amounts of nutrients required by most adults to support and maintain vibrant good health, as shown by scientific studies.
United Medical Network - Magnesium:
Approximately 60% of the magnesium found in the body is stored in the skeleton, only 1% is found in the blood, and the remainder is stored in the muscles and soft tissues. Relative to anxiety and insomnia, the most important function of magnesium is its role in the relaxation of muscles. Sufficient levels of magnesium are also crucial for the formation of the bones, fatty acids and proteins. Other functions include acting as a co-factor for enzymes, synthesis of RNA and DNA and numerous amino acids, the activation of adenosine triphosphate (ATP) for cellular energy production, proper cardiovascular function, and the formation and utilization of insulin. 13, 14. United Medical Network
Foods that are high in naturally occurring magnesium include (in descending order) wheat bran, cocoa powder, wheat germ, nuts, soy beans, Brewer's yeast, white beans, ocean fish, shrimp, mussels, cheese, condensed milk, and turkey. 15.
Magnesium deficiency is common in people taking oral contraceptives, natural or prescription diuretics, and over-consuming laxatives. Magnesium deficiency is a commonly related to cardiovascular conditions, cirrhosis of the liver (alcoholism), kidney disease, menstrual cramping, and PMS. 16.
A 1994 survey conducted by the Gallup Organization found that 72% of adult American's diets lack sufficient magnesium. The survey revealed that over half of all adults are consuming less than 75% of the RDA and one-third are eating less than 50% of the RDA for magnesium. 17.
Recommended daily allowance (RDA) for magnesium is 350 milligrams for men and 280 milligrams for women per day.
Optimum Daily Allowance (ODA) for magnesium is 750 - 1000 milligrams. 18.
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