MISCELLANEOUS USEFUL ABOUT CALCIUM
As is known, neutralization of excess acids in our blood occurs in two ways: either through the work of buffer systems, or through alkali metals.
Ideally, this neutralization should be carried out ONLY through blood buffer systems(in fact, that’s what they were created for).
First of all, of course, this is the task of the bicarbonate blood buffer (or, more simply, the soda that is dissolved in our blood and is part of our blood). This is the largest and fastest-acting blood buffer, accounting for as much as 82% of our entire blood buffer capacity.
But as the reality of our life shows, we absolutely do not have enough negatively charged ions, which make up the bicarbonate buffer, with a normal, standard, statistically average lifestyle.
Let's look around:
- Do people drink a lot of FRESH water?
- Do people eat a lot of FRESH greens, vegetables, fruits (and in the right combination, because if you eat all this, combining them incorrectly, then there will be no intake of negatively charged ions)
- Do people drink a lot of freshly squeezed juices?
- Do people breathe a lot of FRESH air?
- Do people often breathe deeply, using the entire volume of their lungs?
- Do we sleep enough for the nervous system to fully rest?
- Do we live in spiritual comfort and harmony?
Unfortunately, we are very lacking in all this.
And if we take into account that, despite all this, people are also actively poisoning themselves with unhealthy diets, smoking, alcohol, and stress, then it becomes clear that the situation with our buffer systems is, on average, very deplorable.
And then, this barrage of acids continuously entering the blood is neutralized in a second way - through alkali metals.
And the logic here is simple - if there is no free alkali (bicarbonate buffer), then the body donates alkali from its structures, tissues, which, as is known, consist of some trace elements.
Which microelements are most important for our lives?
Almost any educated modern person can easily, offhand, list these microelements: calcium, magnesium, sodium, potassium...
If we look at the good old, familiar from school (but already pretty much forgotten by most :)) periodic table, we will see that all these vital microelements we have listed ALL belong to the group called “ALKALINE METALS”
Here they are all - in the first two columns of the table:
Alkali metals are capable of reacting with dilute acids to release hydrogen. This is how magnesium does it, for example.
Let's say a person experiences severe stress. The boss there called him out on the carpet, a child did something funny at school, someone stepped on a pet peeve in transport, the salary was sharply reduced...
Stress causes the release of hydrochloric acid.
And so, if a person’s bicarbonate blood buffer is in its “average” state, then the body neutralizes this acid in exactly this way, according to this scheme, REMOVING such valuable magnesium from its structures.
And here’s the same thing, but with sodium:
Calcium works according to a slightly different scheme (since it is not purely alkaline, but alkaline earth metal)
.
The formula looks complicated. I will not explain it, because we need to understand the simple essence here: alkali metals are SACRIFICED by the body.
Moreover, they are FORCED to sacrifice.
That is why in the Alkaline Health System such importance is attached to the replenishment of microelements.
Because things are really bad with calcium:(
Civilization has reached the point where osteoporosis has become a mass phenomenon...
It's World Osteoporosis Day"
had to enter. Wow!
First of all, this problem with calcium, strange as it may sound to the “average statistical ear,” is associated with the active consumption of dairy products.
Since childhood, we have been taught the myth that cow's milk and dairy products based on cow's milk are a storehouse of calcium.
We actively consume these dairy products and...and we have exactly what we have - “World Osteoporosis Day”.
The reasons for this myth about "they say O chka" are understandable to anyone whose head is not only used for eating :)
The reason is simple: very good business.
Milk production is not that difficult.
Cows produce it in large quantities.
The production technologies for the entire line of dairy products are not that complicated. No special investments are required here.
But the profit is huge.
So this myth about dairy products lives on, destroying our bodies from childhood...
In fact, the calcium contained in dairy products not only does not work in the body, but also binds other microelements, removing them.
Alexander Timofeevich Ogulov talks about this literally at the very first lecture of his course, because it is truly a disaster what dairy products are doing to us.
For many years now, since I began to practice the Alkaline Health System, I constantly talk and talk about the need to give up dairy products. And I almost always hear a concerned question: what about calcium? Where can I get it? :)
Well, finally I got around to putting together all the material that had accumulated on calcium - fortunately my students wrote very informative and visual materials on this topic
Firstly, post about sesame
Secondly, an absolutely wonderful, clear and informative post about how to cook at home :
And finally, I have collected a number of materials about calcium here, below.
And here, in particular, the differences and advantages of two options for replenishing calcium are well discussed - through calcium carbonate (simply ground eggshells) and calcium citrate (ground shells and quenched with lemon juice).
Each of these options has its own advantages and nuances.
Depending on the acidity of gastric juice, you can choose the most suitable option.
Calcium carbonate and calcium citrate
It has been known since ancient times that eating chicken egg shells helps strengthen nails and bones.
In modern parlance, this shell is rich in calcium.
But there are nuances...
Calcium carbonate CaCO3 (it is in this form that calcium is found in eggshells) is insoluble in water and alcohol, butA prerequisite for the absorption of calcium is its solubility in water.
But at the same time, digestion in the stomach occurs due to hydrochloric acid.
And this is what happens in our stomach:
CaCO3 + 2HCl(hydrochloric acid) = CaCl2(calcium chloride) + Co2 + H20
And the calcium chloride formed as a result of this reaction is perfectly soluble in water!!! And it is in this form that calcium is absorbed!
Is this really Doctors don’t know???
Or are they just being disingenuous and selling us medications???
Further: during this reaction, the acidity of the gastric juice decreases, which is important for people suffering from high acidity.
So, for those who suffer from high stomach acidity, you can safely use ground egg acid and you will have double benefits: decreased acidity and additional calcium.
But eggshell powder quenched with lemon juice will not work for such people - usually nausea immediately occurs, since lemon juice increases the acidity of the stomach.
So, to absorb calcium from calcium carbonate, gastric juice with high acidity is required.
In real life, a situation very often occurs when the acidity of the stomach is low or zero. This situation is especially typical for older people, when the need for calcium is especially high to prevent osteoporosis. For example, after 50 years, low acidity is observed in approximately 40% of people. Under these conditions, the absorption of calcium carbonate, which requires hydrochloric acid to dissolve in the stomach, drops to 2%.
This is probably the answer why older people more often suffer from diseases associated with a lack of calcium - they simply cannot absorb it in its usual form.
Now let's look at why many recipes for taking crushed eggshells advise quenching them with lemon juice.
When we add lemon juice to crushed citric acid, calcium carbonate (CaCo3) reacts with citric acid (C6H8O7) and we getcalcium citrate(Ca3(C6H5O7)2) :
2C6H8O7 + 3CaCO3 = Ca3(C6H5O7)2 + 3CO2 + 3H2O
Here. And the absorption of calcium citrate, which does not require hydrochloric acid to dissolve in the stomach, is 44%. As a result, in conditions of low acidity, the body receives 11 times more calcium from calcium citrate than from carbonate!
Conclusion, if you have high acidity, it is better to use simply crushed eggshells; if the acidity is low, it is better to extinguish the eggshell powder with lemon juice.
Further.
At night, there is an accelerated release of mineral salts from the body (circadian acceleration of resorptive processes in the bone).Therefore, it is advisable to take calcium supplements after lunch and in the evening., which will prevent accelerated loss of calcium in the second half of the night, especially if its level is reduced (or absent) in the intestines. A negative dose-dependent effect of the pharmacotherapeutic activity of calcium is also noted:in low doses this biometal is absorbed better than in high doses.
Due to this It is more rational to take the drug several times a day.
Source: http://health-diet.ru/people/user/37786/blog/7390/
Calcium Citrate vs Calcium Carbonate
Calcium carbonate is most often used in vitamin-mineral complexes.
Calcium carbonate is often marketed as calcium from natural sources: dolomite, limestone, animal bones, oyster shells, eggshells and other natural products.
Manufacturers claim the benefits of this calcium due to its “natural origin”.
Let's compare the bioavailability of calcium carbonate with calcium citrate.
So, calcium citrate has convincing advantages over calcium carbonate.
It is no coincidence that a number of manufacturers resort to this trick: they add calcium citrate in small quantities to calcium carbonate and then praise their product as the most bioavailable.
The only exception is the category of people with high stomach acidity.
Source<
http://www.ortho.ru/77_KMD/Ca_Sravni.htm >
Calcium citrate is an excellent source of absorbable calcium, which plays a very important role in the body, as it affects many enzymatic processes and blood clotting.
Calcium deficiency leads to brittle bones and osteoporosis.
For young children, it is beneficial for dental health; adults require regular calcium intake to stabilize blood pressure.
According to the National Cancer Institute (USA), E-333 supplement may potentially prevent colon cancer and other types of cancer. In addition, calcium citrates are used in medicine to remove heavy metals from the body.
Since calcium citrate is one of the most important transport forms of calcium into the human body, it is used in medicine along with the less effective calcium carbonate (additive E-170 ) to replenish calcium reserves in the body. For the same reason, calcium citrate is also used in the form of dietary supplements (BAS).
In the food industry, additive E-333 is used as a stabilizer, preservative, acidity regulator, and color fixative.As a stabilizer, food additive E-333 is used in the production of condensed milk, dry cream, and processed cheese. In jams, jellies and canned fruits, the E-333 additive is used as an acidity regulator. Calcium citrates are also widely used to fortify milk and fermented milk products, bakery and flour products, and soft drinks with calcium.
In appearance, calcium citrate is a white powder with a pronounced sour taste. Let's dissolve in water. Molecular Formula of Calcium Citrate: Ca3(C6H5O7)2.
E-333 is obtained by reacting citric acid with calcium hydroxide.
Properties and technological functions:
| Stabilizer: | A special group of additives, the main purpose of which is the formation and preservation of the consistency, texture and shape of food products |
| Acidity regulator: | Substances that establish and maintain a certain pH value in a food product. Adding acids lowers the pH of the product, adding alkalis increases it, and adding buffers maintains the pH at a certain level. |
| Preservative: | Preservatives significantly increase the shelf life of products. The safety of some preservatives is questionable. |
Possible names of the dietary supplement:
- E-333
- E-333
- Calcium citrates
- Calcium Citrates
- Monocalcium Citrate
- Dicalcium Citrate
- Tricalcium Citrate
Source<
http://prodobavki.com/dobavki/E333.html >
In the middle of the twentieth century. a kind of “boom” began: biochemists, physiologists, biophysicists, pharmacologists and clinicians began to show increased interest in studying the role of calcium in regulating the activity of organs and systems of the body. It has been established that calcium ions take part in the excitation and contraction of muscle cells, regulation of the permeability of cell membranes, intercellular interactions, blood clotting, secretion of hormones, mediators, enzymes; They function as a transducer of signals entering the cell and participate in the processes of regulation of intracellular metabolism, including energy. On the surface of the membrane of cardiomyocytes and blood vessels, there are 1000 times more free calcium ions than in the cytosol of the cells. From the extracellular space they penetrate into the cytoplasm through special calcium channels, influencing various physiological processes and functions of cells in all organs, vascular tone, the intensity of systole and diastole.
Calcium plays an important role in the formation of bone tissue and maintaining its normal structure and function. Along with special proteins, calcium ions provide bone hardness and elasticity.
All this served as a theoretical foundation for the development and introduction into medical practice of calcium preparations created on the basis of its salts. Currently, calcium salts such as glycerophosphate, gluconate, carbonate, lactate, citrate, chloride, phosphate and many others are used in medical practice.
The pharmacokinetics of the drug CALCIUM CITRATE has its own characteristics. Calcium is absorbed from the intestines in a soluble, ionized form. The drug dissolves better in the acidic environment of the stomach. Dissolved ionized calcium penetrates well into all tissues, penetrates the placental barrier, and enters breast milk. It is excreted from the body mainly in feces, about 20% in urine. An important feature of CALCIUM CITRATE is its low ability to form kidney stones, which is important for long-term use of this salt. This is because the citrate salt reduces the amount of oxalate in the urine.
Bioavailability is determined by the speed and extent to which the active substance is absorbed from the dosage form and becomes available at the site of the intended therapeutic effect.
At night, there is an accelerated release of mineral salts from the body (circadian acceleration of resorptive processes in the bone). Therefore, it is advisable to take calcium supplements in the afternoon and evening, which will prevent accelerated loss of calcium in the second half of the night, especially if its level is reduced (or absent) in the intestines. There is a negative dose-dependent effect of the pharmacotherapeutic activity of calcium: in low doses this biometal is absorbed better than in high doses. In this regard, it is more rational to take the drug several times a day. For different age groups there are different physiological norms for calcium intake (table).
Table
Recommended intake of calcium for people of different ages
(according to the Canadian Osteoporosis Society)
| Age, years | Physiological norms of calcium intake, mg/day |
| 4-8 | 800 |
| 9-18 | 1300 |
| 19-50 | 1000 |
| 50 and older | 1500 |
| Pregnant and breastfeeding (18 and older) | 1000 |
The absorption of calcium ions is facilitated by vitamin D, hydrochloric acid, lactose, citric acid, the presence of protein in food, phosphorus, magnesium, as well as some foods: vegetable butter, eggs, fish, cod oil, cabbage, etc.
The absorption of calcium is impaired by: lack of protein in food, lack of magnesium, phosphorus, foods rich in oxalic acid (sorrel, rhubarb, spinach).
Calcium absorption slows down in diseases of the digestive system (gastritis, enteritis, colitis, peptic ulcer), pancreas (diabetes mellitus, pancreatitis), and pathology of other endocrine organs.
It should be emphasized that some drugs, especially glucocorticoids, hormonal contraceptives for systemic use, and levothyroxine also impair the absorption of calcium ions.
According to the results of scientific research (data from the Canadian Osteoporosis Society), there is no convincing evidence on the basis of which additional intake of other minerals (magnesium, zinc, copper, etc.) can be recommended for the prevention or treatment of osteoporosis.
The results of clinical studies conducted in Ukraine and other countries confirmed the high effectiveness of this drug in the treatment of many diseases. CALCIUM CITRATE is also used for prophylactic purposes for various diseases.
For osteoporosis in the elderly, osteomalacia CALCIUM CITRATE is prescribed 2-6 tablets per day, dividing the daily dose into 3-4 doses. The drug is taken before meals or 1–1.5 hours after meals, for 3 months. Such patients should also be prescribed vitamin D3 at 400–800 IU per day, and also include butter, milk, fish, and eggs in the diet.
CALCIUM CITRATE is the optimal dosage form for providing calcium not only to adults, but also to children and adolescents, as it helps to increase bone mineral density, increase bone mass, strengthen dentin and tooth enamel. Children under the age of 6 months are prescribed 1/2 tablet (250 mg) (crushed, dissolved in a small amount of milk), at the age of 6–12 months - also 1/2 tablet 2 times a day, at the age of 1 year–10 years - 1–2 tablets, 10–18 years old - 2–3 tablets per day.
Indications for the use of CALCIUM CITRATE are:
hypocalcemia due to bleeding of various origins, as well as during pregnancy and lactation, in case of injuries - to replenish the body’s increased need for calcium ions;
impaired calcium absorption in diseases of the digestive tract and increased levels of calcium excretion through the kidneys and intestines;
hypoparathyroidism, dehydration of various origins, allergic diseases and allergic complications when taking medications, increased permeability of the vascular wall, reduced blood clotting.
CALCIUM CITRATE must be prescribed when taking glucocorticoids, oral contraceptives, levothyroxine. In the last three cases, the drug is taken 1 tablet 6 times a day after meals.
CALCIUM CITRATE, as a rule, is well tolerated, sometimes dyspeptic symptoms (constipation or diarrhea, nausea, vomiting, loss of appetite, abdominal pain), polyuria may occur.
Concomitant use of CALCIUM CITRATE with antacids containing aluminum is not recommended due to a decrease in their effectiveness. It is not advisable to prescribe it simultaneously with other calcium preparations.
In conclusion, we can note the positive pharmacological properties of CALCIUM CITRATE:
calcium citrate salt dissolves well and is absorbed in the digestive tract, which determines good absorption of calcium in the body and, accordingly, the effectiveness of the drug when used prophylactically or therapeutically, which is confirmed by the results of many clinical studies.
The low risk of kidney stone formation when taking the drug increases the value of CALCIUM CITRATE with long-term use.
Source<
http://www.apteka.ua/article/13980 >
Where can you get the notorious calcium?
Almost all of the human body's calcium is found in bones and teeth. A small amount of calcium is present in the circulatory system, and important functions such as the contraction of muscle tissue, the maintenance of the heartbeat and the transmission of nerve impulses depend on it.
The human body constantly loses calcium from the circulatory system through urine output, sweat production and bowel movements. The supply of calcium is reproduced from bones or from food consumed by humans.
Bones are in a constant process of decomposition and restoration. Until the age of 30, we build more bone tissue than we lose it; later the processes change places. The rate of calcium loss depends on the composition of the protein we eat, as well as other aspects of our diet and lifestyle.
Reducing calcium loss from the body
A number of factors influence these losses:
Protein-rich diets stimulate calcium loss from the body through urine. Protein from animal products causes greater calcium leaching. This may explain the fact that vegans have denser bones than meat eaters.
Foods high in sodium (such as table salt, carbonated drinks, baked goods with baking soda) also help calcium bind and be washed out in urine.
Caffeine accelerates the excretion of calcium through urine.
Smoking increases the body's loss of calcium.
Factors influencing bone compaction:
Exercise is the most important requirement for maintaining healthy bone tissue.
Exposure to sunlight allows the body to produce the bone-building hormone vitamin D.
Eat a variety of fruits and vegetables - this helps maintain calcium in the skeletal system.
Eating plant foods rich in calcium, especially green leafy vegetables and beans, which provide one of the elements that builds bone tissue.
Exercising and following a moderate protein diet will help keep your skeletal system in shape. People who live on a plant-based diet and are involved in physical activity may need less calcium in their body.
However, we must remember the importance of including calcium-rich foods in our daily diet.
Based on materials from the site http://veganstarterrussian.blogspot.com/
“Contrary to popular belief that milk is supposedly healthy and contains calcium, the effect of drinking milk is exactly the opposite: calcium is washed out of the joints, providing milk-drinking citizens with osteoporosis.
Moreover, milk contributes to diabetes (Finland and India, as the most milk-consuming countries, lead the world in diabetes). Simply put, vegans get their calcium from plants and are therefore healthy and fit.
The amount of calcium you can get in one glass of cow's milk can be found (but without harm) in 100 grams of young cabbage or lettuce. In addition, greens contain boron, which retains calcium in the body. Also important is the proportional combination with phosphorus and magnesium, which is not found in animal meat, and which is balanced in plants.
Poppy and sesame (aka sim-sim, sesame) are record holders for calcium content. In general, all plants are rich in it. Especially - rapeseed, sunflower, soybeans, almonds, parsley, dill, hazelnuts, garlic, hazelnuts, beans, figs, persimmons, horseradish, oats, peas, spinach, green onions, etc. Eat them in the fresh air - calcium is well absorbed with vitamin D (which is synthesized in you under the influence of the sun).
(for comparison, cow’s milk contains 120, cottage cheese contains 95):
Poppy - 1667
Sesame - 1474
Wheat bran - 950
Nettle - 713
Plum-kernel - 600
Rapeseed, seed - 454
Sunflower, seed - 367
Soybean, grain - 348
Cherry kernel - 309
Almonds - 273
Mustard seed - 254
Nutmeg - 250
Parsley - 245
Dill - 223
Chickpeas - 193
Mash - 192
Hazel - 188
Garlic - 180
Hazelnuts - 170
Beans, grain - 150
Dried figs - 144
Cabbage - 135
Persimmon - 127
Watercress - 120
Horseradish - 119
Beetroot, greens - 119
Oats, food grain - 117
Peas, grain - 115
Spinach - 106
Chinese cabbage - 105
Green onion - 100
Chicory, greens - 100
Food barley grain - 93
Peas, shelled - 89
Gretsky - 89
Leek - 87
Lentils, grain - 83
Okra (okra, gumbo) - 81
Raisins (quiche-mish) - 80
Barley groats, barley - 80
Salad - 77
Turnip - 77
Peanut - 76
Celery - 72
Olives (pulp) - 70
Buckwheat grain - 70
Dates - 65
Beans (pod) - 65
Oatmeal - 64
Celery (root) - 63
Parsley (root) - 57
Red cabbage - 53
Food grain, millet - 51
Chard - 51
White cabbage - 48
Sauerkraut - 48
Sorrel - 47
Brussels sprouts - 42
Oranges - 40
Of course, we mean non-thermally processed products! During heat treatment, calcium transforms into another, very poorly absorbed form)
To avoid further doubts, by clicking on the link http://www.health-ua.org/news/5255.html, you can read the article “The bones of vegans are as strong as the bones of meat-eaters”
Of course, someone may say, why scoff at food and cook something else? First of all, I think it’s stupid to eat a raw food diet for the sake of a raw food diet. Secondly, I do not advise you to eat sesame and poppy seeds in their entire form quite often, because... they are not digested in this way, and at best they will simply come out of you in their original form into the toilet. And in the worst case, the appendix will become clogged. Thirdly, such milk is an excellent healthy treat for children, and for you too for a change, but, of course, it’s up to you to decide and prepare it.
And one more small addition: calcium is best absorbed, i.e. will get where it needs to go in the first half of the day, so it’s better to eat all calcium-containing foods in the first half of the day.
Some recipes for making milk can be found on the Internet and/or found at Butenko.
I would like to bring to your attention an article about nut milk:
Nut milk – get only the benefits!
Nut milk is a very healthy substitute for animal milk.
For many reasons, for example, cow's milk is not very healthy.
I will try to list many of them (I just can’t claim to know all the reasons why cow’s milk can be harmful).
1. Complete digestion of milk is possible only in the presence of certain enzymes, which are present in the human body only up to 3 years of age. When these enzymes are absent, milk is broken down only into uric acid, which poisons the body and contributes to the accumulation of mucus in it, the formation of cysts and polyps.
2. Milk is valuable and healthy when it is consumed fresh or raw. City dwellers can hardly boast that they consume such milk. Most often, reconstituted pasteurized or sterilized milk is available to us. When milk is heated to 60 degrees, and even more so when it is sterilized, its composition changes and vitamins are destroyed.
3. Powdered milk and condensed milk are especially harmful.
4. Cow's milk is intended primarily for feeding calves and its composition is balanced in such a way as to ensure rapid growth of the calf. There is 4 times more calcium and 3 times more protein than in breast milk. The child needs minerals and carbohydrates to form the brain and nervous system. In other words, cow's milk is the food of a rapidly growing organism. Figuratively speaking, this is the cement so necessary to build a house. But once the house is already built, there is no longer a need for cement. And it is very stupid to continue filling a house with cement, just because cement is good as a building material.
Considering the above reasons. I suggest you try such a healthy alternative as nut milk.
Nut milk is a drink made from crushed nuts and/or seeds mixed with water by beating for a long time in a mixer (blender, food processor).
What are the benefits of nuts and dishes made from them?
The nutritional value of nuts is ensured by their favorable combination of fats and proteins. Nut protein contains many essential amino acids and lysine, which is very important for a growing body (they contain more of it than, for example, chicken eggs).
400 g of peeled walnuts are equivalent in all respects to the proteins of meat and milk, but, unlike them, do not contain any harmful substances. A 100 g serving of nuts provides the body's daily need for complete protein.
Indeed, this milk is very unusual. The concept of “nut milk (almond, etc.), poppy milk” is associated with monastic nutrition. This is a lean version of milk.
It is very tasty and healthy. Contains amino acids, calcium, iron, vitamins and, most importantly, all microelements of such milk are absorbed by the body, unlike animal milk.
Based on the above, we can conclude that milk from nuts and seeds is healthier than milk of animal origin.
You can consume nut milk on its own or use it to make yoghurts, kefir, cocktails, and sauces. That is, nut milk can be used to prepare the same dishes as regular milk.
For those who adhere to a separate diet, it is worth noting that nut milk, unlike cow’s milk, can be combined with other products: vegetables (except potatoes), fruits (except bananas), melons (except melon), berries, juices.
Basic recipe for making nut milk:
Ingredients: 1 cup of any nuts or seeds, soaked the night before, 2 cups of water, 1 tbsp. a spoonful of honey or 2-3 dates (pitted).
Preparation: Mix all ingredients in a blender. Strain through cheesecloth or a sieve. Pour into a jar.
A byproduct of making nut milk is nut paste, which remains when the nut suspension is strained through cheesecloth or a sieve. This paste can be used as an addition to salads, vegetable dishes, etc. The paste can be stored in the refrigerator for several days.
You will get a delicious drink - an ingredient for cocktails and sauces, and a nut butter that can be used as an addition to other dishes.
In my VKontakte group, I repeatedly receive questions about how to choose the right magnesium supplement on iherb. Are you asking me what is the difference between magnesium citrate and chelate and which form of magnesium is better to choose?
In this article, I have prepared for you a complete guide to all the available forms of magnesium on iherb.com. You will learn about the differences between forms of magnesium and the advantages and disadvantages of each form. You will learn that in addition to being a dietary supplement, magnesium can also be used as a topical treatment and as a bath salt.
After reading this article, you will have no more questions about which form of magnesium is best to choose on iherb.com.
Magnesium citrate
It was not for nothing that I began the review of magnesium forms with citrate. In terms of price/bioavailability ratio, this is the most optimal form of all existing on iherb.com.
Magnesium citrate - magnesium salt of citric acid, chemical formula C6H6O7Mg. The content of pure (elemental) Mg 2+ in magnesium citrate reaches approximately 11%. Absorption is high.
Available in the form of tablets and powder, which can be added to boiling water or tea.
The popular anti-stress drink Natural Calm is a powder of magnesium carbonate with citric acid, which turns into citrate when diluted with water. If you have hypersensitivity to citric acid, choose pure citrate tablets, for example from NOW.
Magnesium citrate in large doses (10-30 g) is a safe but expensive laxative. With prolonged use in large doses, diarrhea is possible.
Magnesium glycinate
This is a chelated form of magnesium - a combination of magnesium ion and the amino acid glycine. Many people do not understand what the word “chelated” means and what “chelates” are, so I will explain.
The word “chelate” comes from the Greek “chele”, which means claw, and is a compound similar in miniature to crab claws holding the mineral. Chelated form of the mineral- these are mineral ions combined with amino acids.
Minerals in chelated form do not require additional transformations in the body, since they are ready for use and transportation by the epithelial cells of the small intestine, where the main absorption process occurs.
Magnesium glycinate has no laxative effect and is more bioavailable than citrate. Accordingly, the price of magnesium glycinate is higher than that of citrate.
Be careful! It often happens that manufacturers write the name “Chelated Magnesium” on the packaging, and in addition to magnesium glycinate, the composition may also contain a cheaper form of magnesium oxide, and their ratio may be unknown.
For example, the “Chelated Magnesium” product from the famous Carlson Labs brand contains 200 mg of elemental magnesium, of which 80 mg is from magnesium oxide and 120 mg is from fully reacted magnesium glycinate. Moreover, this ratio is not indicated on the packaging. It became known only after contacting the manufacturer.
Choose carefully; only glycinate should be listed in the composition. An acceptable option is glycinate lysinate, like Doctor’s Best (that is, in addition to glycine, magnesium is also combined with the amino acid lysine).
Magnesium malate
This is magnesium salt of malic acid, or magnesium malate. About 11.3% of the compound is pure elemental magnesium, and 61.2% is malic acid.
Malic acid is a naturally occurring fruit acid found in most cells in the body and is an important component of many key enzymes for ATP synthesis and energy production.
Magnesium and malic acid provide support for people with sore muscles and fatigue. A study of 24 volunteers found that malic acid plus 300 mg of magnesium, taken twice daily, provided a significant reduction in muscle discomfort and soreness.
Preliminary research suggests that magnesium malate may help the body detoxify aluminum in the brain.
Magnesium taurate
A rather rare chelated form of magnesium is a combination of magnesium ion and the amino acid L-taurine. Easy to digest, suitable for people with sensitive digestion.
Magnesium expert Morley Robbins (GotMag.org) considers magnesium malate and taurate the best forms of magnesium for the heart.
Magnesium citramate
It’s rare, but you can still find a type of magnesium on iherb called citramate. This is nothing more than magnesium citrate malate, a salt of magnesium and citric and malic acids. This drug combines the advantages of both magnesium citrate and malate.
"Marine" magnesium
Natural balanced form. May be in the form of magnesium from seaweed (algae) or from dead sea salts. Often these supplements contain many other microelements. A good example is RAW Calcium from Garden of Life - contains calcium, magnesium, strontium, boron and silicon, as well as vanadium from seaweed.
Magnesium glutamate and aspartate
Dr. Carolyn Dean, author of the acclaimed book The Magnesium Miracle, cautions her readers against consuming glutamate and magnesium aspartate, as they can act as excitotoxins and cause unhealthy reactions. According to experts, these are forms that should be avoided.
Magnesium oxide
Good when you are constipated. But as a means to replenish magnesium deficiency in the body, it is not the best option. Firstly, magnesium oxide is an osmotic laxative, the action of which is based on increasing the water content in the stool and accelerating transit through the intestines. Taking saline laxatives can provoke the development of diarrhea and disturbances in water-salt metabolism. The effect of prescribing these drugs appears within a few hours after administration.
Secondly, magnesium oxide belongs to the group of antacids - substances that neutralize hydrochloric acid, which is part of the gastric juice. In medicine, it is usually used for increased acidity of gastric juice, as well as for accidental ingestion of acids into the stomach.
Thirdly, magnesium oxide is an antacid absorbed into the blood, and therapy with absorbed antacids can cause the so-called acid rebound - an increase in the production of hydrochloric acid by the parietal cells of the stomach after the end of the drug's effect.
Oxide or citrate?
- In a neutral environment, characteristic of a state of zero acidity of the stomach (especially common after 40-50 years), magnesium oxide practically does not dissolve, while the degree of solubility of magnesium citrate is 55%.
- To assess the actual intake of magnesium in the body, a magnesium load test is used. The performance of this test for magnesium citrate is 37 (!) times higher than for magnesium oxide.
- Citrate alkalizes the internal environment, saliva (prevention of caries), urine (prevention of oxalate stones) and, ultimately, is utilized in the process of tissue respiration (additional energy production).
- Magnesium citrate, unlike magnesium oxide, rarely causes loose stools and diarrhea.
Thus, magnesium citrate has a number of undeniable advantages over magnesium oxide. Carefully read the composition of magnesium-containing preparations.
Magnesium stearate
Magnesium stearate is the magnesium salt of stearic fatty acid. This compound consists of absolutely harmless stearic fatty acid and magnesium. It is used as an excipient in pharmacological preparations, dietary supplements and cosmetics.
Magnesium salts of fatty acids, including stearic acid, are stabilizing substances used to maintain and improve the viscosity and consistency of food products. Used to prevent clumping and caking of powdered food products, as well as as an emulsifier and separator.
To date, no harm to human health has been identified from the food stabilizer magnesium salts of fatty acids (E470b), therefore the use of this additive is not prohibited in many countries of the world, including Russia. In the EU it is used without restrictions.
Magnesium stearate itself is not a stand-alone supplement, but some manufacturers list the magnesium in stearate in their Supplement Facts, so read the label carefully.
Magnesia, magnesium “oil”, bischofite brine
This is not real oil, but an aqueous solution of magnesium chloride. It is applied to the skin and rubbed. Because it is absorbed and does not pass through the digestive system, it is very convenient for digestive problems. Most people rub it on their feet. 
Pure bischofite brine is a highly concentrated solution of magnesium chloride that is supplied unchanged. It is mined in the depths of the Netherlands in ancient sediments of the Zechstein Sea. Can be used daily, does not leave greasy marks or unpleasant odor.
Magnesium bath flakes and Epsom salts
Magnesium flakes (magnesium chloride) are another convenient way to administer magnesium through the skin. You can do foot and general baths. The reputable Life Flo Health brand can be purchased at iherb.com.
Some people benefit from general and foot baths with Epsom salts. They are cheaper and benefit many. Epsom salt (magnesium sulfate) helps soothe overworked, tired muscles.
Queen Helene's Batherapy aromatherapy bath salts provide quick relief to muscles after physical activity. Combining the healing properties of natural minerals with the benefits of botanical aromatherapy, this formula delivers the revitalizing benefits of a hot tub that softens your skin, restores your strength and fills you with energy.
Which form of magnesium should you choose?
We looked at all possible forms of magnesium that can be purchased in the iherb.com online store. If you still have doubts about which form of magnesium to choose, then below I present my own system of priorities, I hope it will be useful to you:
You should refrain from: magnesium glutamate and magnesium aspartate
Be careful with: magnesium oxide
Best price/quality ratio: Magnesium citrate, e.g. Now Foods, Magnesium Citrate
High absorption and digestive safety: Doctor's Best 100% Chelated Magnesium
Natural natural magnesium formula: seaweed magnesium with calcium and trace elements, pure magnesium oil
You can combine pleasant relaxation with beneficial magnesium:
Calcium citrate is a calcium salt of citric acid widely used as a food additive E333, typically as a preservative and flavoring agent. The properties of the additive are similar to sodium citrate.
Calcium citrate is a white, odorless powder that is practically insoluble in cold water. Like citric acid, calcium citrate has a sour taste with a salty aftertaste. The molecular formula of calcium citrate is Ca 3 (C 6 H 5 O 7) 2, molecular weight is 498.46.
Calcium citrate is an intermediate in the production of citric acid during the fermentation process by which citric acid is produced industrially. When citric acid reacts with calcium hydroxide, insoluble “dirty” calcium citrate is obtained, which is then filtered from the rest of the substance, washed and calcium citrate is obtained in its pure form. By adding dilute sulfuric acid to the resulting calcium citrate, citric acid is produced industrially.
Uses of calcium citrate
In medicine, calcium citrate is used in medications intended to normalize calcium levels in the body. Calcium citrate is also used for osteoporosis, rickets, hypoparathyroidism and latent tetany. Unlike calcium carbonate, which neutralizes stomach acid, calcium citrate does not affect it and is therefore safer to use.
Calcium citrate is taken orally on an empty stomach or during meals. To achieve the best effect, the initial daily dose should be more than 600 mg, then it should be divided into several doses throughout the day. Preparations containing calcium citrate are available in the form of tablets, chewable lozenges, powder and suspensions. To obtain maximum benefit, the supplement must be taken regularly at the same time.
It can be used to prevent calcium deficiency during pregnancy, lactation, menopause, and when taking medications such as phenytoin, phenobarbital, or prednisolone.
Before using calcium citrate as a medicine, seek medical advice.
Calcium citrate is widely used in the food industry as a product color fixer, acidity regulator, preservative and stabilizer. It is used as a stabilizer in the production of condensed milk, processed cheese and dry cream. As an acidity regulator, calcium citrate is added to canned fruit, jam, preserves, jelly and pudding. The additive is excellent for adding calcium to dairy and fermented milk products, soft drinks, bread and baked goods.
Calcium citrate is also used as a water softener since calcium citrate ions can chelate unwanted metal ions.
Harm of calcium citrate
When using calcium citrate for medicinal purposes, side effects are extremely rare, however, with an overdose, constipation and stomach upsets, nausea, vomiting, loss of appetite, sudden weight loss, mental changes, worsening mood, muscle pain, headache, weakness, excessive drowsiness may occur. , fatigue and problems with urination.
Sometimes the supplement causes a number of allergic reactions, such as rash, itching, swelling in the face, tongue and throat, severe dizziness and breathing problems.
The supplement is contraindicated in hypercalcemia, and is also prescribed with caution in kidney disease, kidney stones, achlorhydria, heart disease, pancreatic disease, sarcoidosis and malabsorption syndrome.
Calcium citrate reduces the body's absorption of other drugs, such as bisphosphonates (alendronate), tetracycline antibiotics (doxycycline, minocycline), estramustine, levothyroxine and quinols (ciprofloxacin, levofloxacin).
At the first signs of the development of osteoporosis, doctors recommend that the patient supplement his diet with a high-quality vitamin and mineral complex with the addition of calcium, because weakened joints and bones require constant support. Pharmacy counters are full of beautiful packaging, and it’s easy to get confused: what criteria should you use to choose a good drug?
The vast majority of modern multivitamin and mineral complexes are made with the addition of calcium carbonate. This affordable substance is easily extracted from a number of sources:
Limestone and dolomite deposits;
Shells and shells of crustaceans;
Mammal bones;
Eggshell.
Pharmaceutical companies promoting calcium carbonate in pharmacy chains strongly emphasize the natural origin of this chemical compound. But in this case, the word “natural” is not synonymous with the words “safe” and “effective”. Why? Let's figure it out.
Carbonate or citrate: who wins?
There is another bioavailable form of calcium - citrate. How is it better or worse than the usual carbonate? American scientists who were searching for a cure for osteoporosis in menopausal and postmenopausal women tried for the first time to answer this question. Studies have shown that calcium citrate is ahead of carbonate in three important indicators:
It reduces the percentage of loss of calcium reserves in urine in the body of elderly women;
When citrate is consumed, the concentration of calcium in the blood is higher;
Calcium citrate inhibits the secretion of parathyroid hormone, a substance responsible for age-related, hormonal leaching of calcium from female bones.
From this it is clear that it is better for women suffering from osteoporosis to take vitamin-mineral complexes with the addition of citrate rather than calcium carbonate. But in fact, such a recommendation can be given to any elderly person with weak bones. It's all about the acidity of the stomach and the absorption of calcium.
Calcium absorption with low stomach acidity
Almost half of people over fifty years of age have reduced or completely insufficient stomach acidity. What does this mean in practice? A person simply does not have the required amount of hydrochloric acid to dissolve and absorb calcium carbonate. After drinking a tablet of the drug, an elderly patient will receive only about two percent of the calcium contained therein. And if the mineral complex was made on the basis of calcium citrate, the percentage of digestibility would be at least forty, that is, the therapy would be 20 times more effective.
The disadvantages of calcium carbonate are not limited to poor absorption with low stomach acidity. It’s also bad that an excess of unprocessed carbonate reduces the content of hydrochloric acid in gastric juice even more. This leads to , and . And finally, we must not forget about the protective properties of hydrochloric acid: a sufficient level of this substance in gastric secretions guarantees a healthy bacterial environment. And if there is little acid, microbes and fungi that enter the body with food have every chance of successful reproduction.
Biochemical Benefits of Calcium Citrate
So, we have sufficiently scolded calcium carbonate. Now let’s list the specific benefits of citrate to make our position one hundred percent convincing:
Regular intake of calcium citrate for osteoporosis does not cause any side effects, except those caused by cases of individual intolerance;
Citrate helps our body absorb other beneficial components of vitamin and mineral complexes, such as vitamin C and magnesium;
When it enters the human body, calcium citrate is divided into its component parts - calcium is absorbed by the skeleton, but citrate participates in the so-called Krebs cell cycle. Simply put, it burns and gives us energy. When calcium carbonate is separated, only carbon dioxide remains - an absolutely unnecessary decomposition product;
For older people who, in addition to osteoporosis, are concerned about kidney problems, we can safely recommend calcium citrate, because it alkalinizes the urine, which means it prevents the formation of sand and prevents inflammatory processes from developing.
Pharmaceutical companies are well aware of the competitive advantages of calcium citrate, and some of them resort to tricks: they add calcium carbonate as the main component to their drug, and add a tiny fraction of citrate, just to be able to mention this name on the label.
How to avoid becoming a victim of deception? Here are some recommendations:
Choose a medicine whose packaging contains only calcium citrate and no carbonate at all;
Carefully read the dosage and weight of the capsules. If it is said that one tablet or capsule contains, for example, the daily requirement of active calcium for patients with osteoporosis is 200 mg, then this means that the tablet cannot weigh less than 1000 mg. The “carrier” itself is citrate - plus excipients and a shell - and as a result the capsule will be quite large. A small tablet clearly indicates that either you have the wrong dosage or the wrong substance – carbonate.
Detailed information about the beneficial properties of calcium in osteoporosis, its pharmacological forms and absorption characteristics can be gleaned from the book: “Substances of Life: Calcium, Magnesium and Vitamin D. Moscow, 2005”
Education: Diploma in General Medicine received in 2009 from the Medical Academy named after. I. M. Sechenov. In 2012, she completed postgraduate studies in the specialty “Traumatology and Orthopedics” at the City Clinical Hospital named after. Botkin at the Department of Traumatology, Orthopedics and Disaster Surgery.
This article will help you figure out which calcium supplement is best to choose, answer the question of why calcium is needed at all, and what forms it exists. In the end, we’ll figure out which calcium supplement is most effective and beneficial for our health, and why. So, the best calcium supplement.
The best calcium supplement. What is calcium needed for?
Calcium is a macro mineral. A person can only get calcium from the outside, with food.
Without calcium, many metabolic processes cannot occur in the body of both children and adults. First of all, it maintains the acid-base balance. We constantly acidify our body: we drink coffee, eat junk food, and eat few vegetables and fruits. To replenish the disturbed balance after this, we need calcium.
Secondly, calcium helps cleanse our body. It removes toxins from the body. Lack of calcium very often leads to allergies, dermatosis, psoriasis, etc., especially in children.
Thirdly, calcium is a building material for teeth and bones. It is also responsible for the beauty and condition of nails, skin and hair. The main cause of problems with teeth and bones is almost always calcium deficiency.
This especially applies to pregnant women and nursing mothers. During pregnancy, the mother’s body gives a huge amount of calcium to the developing child, which causes the expectant mother’s hair to fall out, her nails to peel and, of course, her teeth to deteriorate, bringing great joy to dentists! Therefore, the importance of calcium for women cannot be overestimated.
In addition to all of the above, calcium deficiency increases blood pressure (especially in older people), headaches occur, and diseases such as hyperplasia, pancreatitis, rickets, osteoporosis, osteomalacia, renal and liver failure, thyroid diseases, and gastrointestinal disorders develop. , dysbacteriosis, cardiovascular diseases, etc.
To protect yourself from such serious problems, you need to eat calcium. But how?
The average daily requirement for calcium in humans is approximately 1000 mg (in children - 1200 mg, in pregnant women - from 1600 to 2000 mg). Is it possible to get this amount of calcium from food? Let's get a look.
It seems that now everything has become clear. You need to eat cheese, cottage cheese, eggs and drink milk, and your teeth and bones will be healthy... However, this is not so.
The thing is that the amount of calcium in the products in the picture is purely approximate. The percentage of calcium in food depends on many factors: what soil did the raw material grow in, was it depleted, how many times was the product processed before it hit the store shelf? Did the cow that gave milk eat properly? What did you spray the plants with? Were these products transported correctly, etc...
It is quite difficult to find answers to all these questions and ultimately track how much calcium remains in a particular product! So you can try to eat a kilo of cottage cheese every day and hope that it contains the amount of calcium you expected. But if you don’t want to hope for the possibility, then what should you do?
The answer is simple - you can get calcium from the outside in concentrated form, that is, drink vitamins, the jar of which clearly indicates the calcium content in each tablet. However, not everything is so simple here either.
The best calcium supplement. Problem of choice
So, you need to take vitamins with calcium, and every day. But what kind of calcium supplements are they? And how to choose them?
Many people are not used to understanding the ingredients of medications they buy at the pharmacy. The doctor prescribed it - I buy it. Or maybe there is a cheaper analogue? I'll take it!
It would be even better if Grandma Valya told Aunt Masha that after taking the red pill for five rubles, her legs stopped hurting. Then you definitely need to take it. For five rubles.
For some reason, the only important criterion when purchasing pharmaceutical drugs for many is the price. What about the quality?
If we decide to read the composition of medications or vitamins, we are unlikely to understand anything. Unless, of course, we previously shone with our knowledge of chemistry. The composition of medications usually indicates the weight of the substance containing calcium. But to understand how many of these tablets you need to drink to gain 1000 mg, we need the weight of pure calcium, that is, the content of calcium ions in the tablet. But the active ingredients can be completely different, which complicates the solution of the problem.
So how can we, ordinary people, understand the composition of the medicine? What to look for when purchasing calcium supplements? Below everything is described in as simple words as possible.
The best calcium supplement. Selection criteria
Well, we need to determine which calcium supplement is the best. The main criteria for comparison are the manufacturer (the quality of the vitamin greatly depends on it), the active ingredient in the drug, the amount of calcium contained in each tablet and, of course, the price.
Criteria:
1. Manufacturer
2. Active ingredient
3. Amount of calcium
4. Price
Separately, you need to deal with the active substance, that is, the form of calcium in which it was put in the tablet.
The best calcium supplement. Forms of calcium and composition of preparations
So, the best calcium supplement is the one that has an ideal balance between price and quality. Therefore, first we will consider the forms in which calcium is most often used in the pharmaceutical industry.
| Form of calcium and percentage of absorption | Description |
| Chelate 98% |
A natural form of minerals with a protein molecule, thanks to which it penetrates the cell membrane and works in the cell itself. Calcium in this form is not deposited either in the blood vessels or in the kidneys. |
| Citrate (calcium citrate) 40% |
Calcium salt of citric acid. It is quickly absorbed, but provokes an increase in acidity in the body. |
| Carbonate 20% |
The synthesized form of minerals (inorganic) is ordinary chalk. May contain hazardous impurities. In case of overdose, it is deposited in the blood vessels and kidneys. |
| Phosphate 20-22% |
Inorganic calcium salt. It has an additional unwanted phosphorus load on the body. |
| Gluconate 2-3% |
Widely used in pharmacology due to its low cost. Often leads to the formation of kidney and gallstones. |
The chelated form of calcium is best absorbed. It has the greatest bioavailability. However, not every manufacturer can afford to produce a chelated calcium formula, since this is a very difficult and expensive process. Therefore, it is quite difficult, or almost impossible, to find a calcium supplement with a chelate formula on the shelves of pharmacies...
The best calcium supplement. comparison table
We have considered all selection criteria. It's time for the most interesting part - the ranking of the most famous and easily available calcium preparations in pharmacies and stores.
| Drug name | Form of substance | Amount of ionic calcium | Number of tablets required to obtain 1000 mg | Cost of daily admission in $ |
| (USA) | Chelate | 250 mg | 4 | 0,55$ |
| Citrate | 250 mg | 4 | 0,80$ | |
| Calcium Plus D3 Expert | Citrate | 172 mg | 6 | 0,6$ |
| Calcium-Active Citrate (Russia) | Citrate | 50 mg | 20 | 3,9$ |
| KalceminAdvance (Switzerland) | Citrate + carbonate | 500 mg | 2 | 0,25$ |
| Osteogenon (France) | Phosphate | 178 mg | 6 | 7,5$ |
| Calcium-D3 Nycomed (Norway) | Carbonate | 500 mg | 2 | 0,22$ |
| Calcium-D3 Nycomed Plus (Norway) | Carbonate | 500 mg | 2 | 0,60$ |
| Calcium-D3 Nycomed Forte (Norway) | Carbonate | 500 mg | 2 | 0,52$ |
| Alfadol-Sa (India) | Carbonate | 200 mg | 5 | 1,85$ |
| Vitrum Calcium with vitamin D3 | Carbonate | 500 mg | 2 | 1,2$ |
| Calcium D3 Mick Forte (Belarus) | Carbonate | 166.7 mg | 6 | 2,4$ |
The best calcium supplement. Let's sum it up
It is located first in the comparison table, because of the presented options it is the only one that claims to have a chelated form of calcium.
In addition, its manufacturer is the American company NSP, which has been successfully operating in the market for more than 45 years and has extensive experience in the production of dietary supplements.
All products are made from high-quality raw materials of plant origin, which is confirmed by many certificates, including the internationally recognized GMP quality standard.
And most importantly, the company uses forms of magnesium with the highest possible bioavailability - chelate, which, given the reasonable price, is an important reason for an informed choice.
Take care of your health every day and be healthy!
