Are you concerned about the possibility of a bone fracture? Have you been taking more than the recommended daily amount (RDA) of calcium for some time without any improvement in your DEXA bone density scan?
Is magnesium the missing element causing your osteopenia?
Let's consider that possibility:
• What is magnesium?
• Why do you need magnesium?
• What foods provide magnesium?
Magnesium is the fourth most prevalent mineral in the body. About one half of the total magnesium in the body is found in the bones. Only 1% of your magnesium is needed by your blood. The rest is used by your muscles and nerves.
Magnesium is necessary for over 300 biochemical reactions. Some nutritionists have claimed that it acts much like a hormone because it affects so many bodily functions. It is needed to regulate your heart's rhythm. In fact your heart cannot beat without magnesium. Some Emergency Rooms automatically give magnesium intravenously to every heart attack patient they receive.
For the diabetic, magnesium is needed to regulate blood sugar levels and for energy metabolism. It is vital in promoting normal blood pressure. It also helps to keep nerve and muscle functions normal. It also aids immune function.
It is needed in equal amounts as calcium. If you have more calcium than magnesium, the excess calcium is excreted rather than being used by your body. This is one reason why you may take extra calcium and consume lots of dairy products, but still be low in calcium. The needed amount of calcium according to the Agriculture Department's recommended daily allowance has been set at one half the amount of calcium. However, recent researchers have determined that amount needs to be updated to an amount equal to the amount of calcium.
Many believe that the low amount of magnesium we get in our diet has contributed to the skyrocketing rate of heart attacks in our country. And some attribute the increase in osteoporosis to the same deficiency.
Some recommended food sources for magnesium to help you meet your daily need of at least 500 mg. are:
Almonds, 1 ounce dry roasted 80 milligrams (mg)
Cashews, 1 ounce dry roasted 75 mg.
Soybeans, cooked ? cup 75 mg.
Spinach, frozen, cooked ? cup 75 mg.
Nuts, mixed, dry roasted, 1 ounce 65 mg.
Shredded Wheat, 2 biscuits 55 mg.
Oatmeal, 1 cup 55 mg.
Potato, baked w/skin, 1 medium 50 mg
Peanuts, dry roasted, 1 ounce 50 mg.
Plain yogurt or milk ? cup 45 mg.
Peanut Butter (natural) 2 tbsp. 50 mg.
Brown rice, cooked ? cup 40 mg.
Pinto, Kidney, Navy Beans (cooked) 35 mg.
For most of us, it is necessary to take a supplement to get the recommended amount of this important mineral. A chelated form (which has a protein coating) is recommended for best absorption.
For more information regarding osteoporosis and osteopenia, please visit my blog at: Reverse Osteopenia for a free PDF on the dangers of bone density drugs, and the ebook, 7 Secrets to Reverse Osteoporosis and Osteopenia. Your comments and questions are very welcome.