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Saturday
Nov052011

Cal/Mag 1001

Written by Anika DeCoster, RD, CISSN, CPT - Life Time Fitness

Got calcium?  Most Americans try to, in fact, calcium to this day is one of the most popular purchased supplements on the market.  But are you aware of the importance magnesium has when it comes to your skeleton?  If you are looking to support your bones, don’t count this mineral out, especially because the American diet is deficient in it.  Unlike most calcium supplements out there (including the infamous chocolate chews), Cal/Mg 1001™ is designed to be a strong osteo-support of your bones and contains highly absorbable forms of both calcium and magnesium.  If you are truly interested in supporting that skeleton, this is a supplement for you!

How does Cal/Mg 1001™ impact health?

Life Time Fitness Registered Dietitians and Personal Trainers recommend Cal/Mg 1001™ as one of the top foundational products for your supplement routine.  Because 90% of your body’s calcium, and 60% of its magnesium, is located in our bones, it’s extremely important to ensure proper intake.   Bone constantly turns over in a continuous process of formation and resorption (breaking down).  As we age, the rate of resorption is faster than formation, so in turn, there is a gradual loss of bone in the normal aging process.  If we confirm adequate intake throughout our lives, we can dampen our risk of developing osteoporosis. 

Both calcium and magnesium are common deficiencies in the American diet, making supplementation crucial.  Cal/Mg 1001™ provides a unique formulary of a one to one ratio of both minerals.  This not only ensures your bones to get proper nutrients, but helps keep the ratio between both minerals even.  Research has shown a risk in stroke, or thrombosis, to be higher if the ratio is uneven, or if you have a much higher level of calcium in the blood than magnesium. 

Magnesium not only supports bone health, but is an essential mineral, available in all cells and involved in over 300 enzymatic processes in the body.  Some of these include maintaining cardiac rhythm, muscle and nerve function, and blood glucose regulation.   Not only are our diets lacking in this nutrient, but our body depletes it when we continuously train or are constantly stressed, increasing our need.  

Who would benefit from taking it?

Cal/Mg 1001™ may be a beneficial dietary supplement for individuals who are interested in preserving and maintaining optimal bone health, especially amongst childhood and adolescent populations to encourage adequate bone density later in life.  This includes individuals more at risk of developing osteoporosis (Caucasian and Asian women) and those already diagnosed with the condition. 

Individuals who are training on a regular basis are in more need of replacing their magnesium, often depleted through sweat.  Cal/Mg 1001™ would be beneficial for this population, especially if they are suffering from muscle tenderness, leg spasms, restless leg, heart palpitations and fatigue; all common symptoms of magnesium deficiency.   

What is the recommended dose?

Douglas Labs Cal/Mg 1001 comes with 500mg of Calcium + 500mg of Magnesium per 3 tablets.  The dosage is 3-6 tablets per day, but because the body can only absorb so much calcium at a time, Cal/Mg 1001 should be taken in split doses, 1-2 tablets at a time. 

Potential Contraindications:

Individuals should monitor tolerance.  Because magnesium can relax muscles, if stools become loose, decrease dosage. 

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.

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Reader Comments (1)

Here is an ecerpt from a previous discussion about why magnesium supplements may be necessary for more of us than we think (full discussion is here: http://lifetime-weightloss.com/blog/2011/3/11/target-belly-fat.html):

"Beth brings up an important point; it would be ideal to have all of our food choices allow us to achieve adequate nutritient supply using our daily diet choices. However, the recommended dietary allowance (RDA) only represents the amount of a given nutrient needed so avoid deficiency syndromes -- not achieve optimal function or help correct misfunctioning inslulin receptors, for example.

Let's take a look at magnesium and what types of food choices would be made EVERY DAY to reach that baseline RDA number (>300mg/day for most adults).

Top 5 magnesium containing foods (source: http://ods.od.nih.gov/factsheets/magnesium):
Halibut 3oz (90mg)
1oz Almonds (80mg)
1oz Cashews (75mg)
1/2 Cup Soybeans (75mg)
1/2 cup frozen spinach, cooked (75mg)

That's just over 600 calories of food for just under 400mg of magnesium. One could get an equivalent amount in 0 calories by taking 2 tablets a day.

Most people will not eat this consistently, even when trying to lose weight or manage a health condition, so supplements are a key strategy to ensure consistent daily nutrient supply. There are other food souces of course, but I hope this gives you an explanation of why supplements are part of my recommendations. If not, please visit the National Institutes of Health office of Dietary Supplements link listed above to read more. In the discussion on magnesium, for example, the NIH points out the "substantial numbers of adults in the US fail to get the recommended amounts of magnesium in their diets." It goes on to say that people with certain health conditions (uncontrolled blood sugars for example) or who take certain medications (many common prescription blood pressure meds) are at increased risk of magnesium deficiency due to increased loss of the mineral (and others) through the urine.

I enjoy these discussions and applaud all who participate for constantly striving to find and learn up-to-date information. My most successful clients are great at maximizing their nutrients through food but also fill the gaps with supplements as necessary. The sad fact is, even with perfect food choices, we often fail to achieve adequate levels of certain nutrients for our needs. I hope this sheds light on a very hot topic."

Eat well & visit your local RD,

Paul

November 12, 2011 | Unregistered CommenterPaul Kriegler, RD/LD

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