What Are the Benefits of Calcium Magnesium Zinc Supplements?
Calcium is essential for bone health. Without it your bones will not grow properly or at all. Your body needs calcium to make collagen which is a protein that makes up most of your connective tissues such as tendons, ligaments, muscles and skin. Collagen helps keep bones strong and flexible while allowing them to move freely throughout your body. Without collagen, bones become brittle and weak.
Your body also needs calcium to build teeth and teeth decay occurs when there is too little calcium in your blood. Too much fluoride accumulates in your system if you drink fluoridated water because it binds with the minerals in the water making them unavailable for absorption. Fluoride levels have been shown to cause dental problems including cavities, tooth loss, bone fractures and even cancer.
The recommended daily allowance (RDA) for calcium is 1,000 mg per day. However, many Americans do not get enough calcium from their diet and others may need extra amounts through supplements. A 2000 calorie diet provides only about 400 mg of calcium per day. If you eat less than 500 calories a day without any additional dietary sources of calcium, then you are likely to suffer from low energy levels and fatigue.
Food Sources of Calcium include:
Dairy products such as milk, yogurt and cheese are all good sources of calcium. Low fat varieties are preferable to whole milk or cream because fat is high in calories. If you don’t eat dairy products then consider fortified soya or grain milks, they are not the most pleasant to drink but they have a good amount of calcium.
Fish with bones such as sardines and salmon regardless of whether they are fresh, tinned or smoked. If you enjoy fish then these are great sources of nutrition and the bones can even be eaten for a double calcium hit.
Seeds and nuts including almonds, brazils, cashews, peanuts and sesame seeds all contain calcium. Eat them raw or dry roasted but avoid using too much salt or other additives when cooking them.
Dark green vegetables such as broccoli, cabbage and kale all have calcium in them. In addition to the calcium they also contain other beneficial minerals and vitamins so they are a good choice whether you are dieting or not.
Dried fruits such as figs, prunes and apricots all have calcium in them but they also have a lot of sugar so eat them only in moderation. Raisins are a better choice because they are lower in sugar.
You can get calcium from many different sources and it is essential for bone strength and dental health. Despite rumors about lead and other impurities, most tap water in the US is safe to drink. Bottled water can be expensive so if you don’t like the taste of your tap water or you’re worried about your water supply then switch to a good filter instead. Brita and PUR make affordable options that are available in most grocery and big box stores.
Sources & references used in this article:
Effects of Calcium, Magnesium, Zinc, Copper, and Vitamin D Supplementation on Prevention and Treatment of Osteoporosis in Women over 40 Years Old [J] by B MA, M CAI, P GAO, X MAO, K YANG… – Chinese Journal of …, 2006 – en.cnki.com.cn
Effect of calcium, magnesium, zinc, copper and vitamin D supplementation on prevention and treatment of osteoporosis in women over 40 years old by B Ma, M Cai, P Gao, XX Mao, KF Yang… – Chinese Journal of …, 2006 – en.cnki.com.cn
Seminal plasma selenium, calcium, magnesium and zinc levels in infertile men by IE Bassey, OE Essien, AE Udoh, IU Imo, IO Effiong – J Med Sci, 2013 – researchgate.net