C. 2007 Bauman College NE 104.1 Micronutrients: Calcium & Magnesium

c. 2007 Bauman College

NE 104.1

Micronutrients:Calcium & Magnesium


Macronutrient Review

• Carbohydrates

• Protein

• Fat

• Water

• Fiber


What are Micronutrients?

• Vitamins, minerals, trace minerals, phytonutrients

• Major (macro) Minerals (mg or gm)

– Ca, Mg, Na, K, Cl, P, S

• Minor (micro) Minerals (mcg or mg)

– Fe, Cu, Zn, Se, Cr, Mn, Si, Va, Bo, Molybdenum

• Heavy Metals

– Al, As, Cd, Hg, Pb


Where do micronutrients come from?


Function of Micronutrients

• Needed to metabolize macronutrients• Function as cofactors for all chemical

reactions• Support enzyme activity• Needed for hormone binding and

activation• Regulate pH, metabolism, cholesterol

and blood sugar• Act as biological response modifiers


Micronutrients and Biochemical Individuality

• Dr. Roger Williams developed concept of biochemical individuality in the 1960s

• Experimented by breeding guinea pigs to get genetically similar animals

• Found that despite given same amounts of nutrients, they all showed widely differing levels in blood. Eg., some needed 10 mg. Vit. C to achieve Level X in blood, while others needed 2 grams (2000 mgs!)

• Found same variability when he applied what he learned to humans.


Q: Which nutrients do you need when?

A: Your body needs everything all the time!

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Got minerals?


Role of Minerals in the Body

• Cofactors to enzymatic reactions• Structural Support: Connective Tissue,

Vascular Stability• Anti-oxidants• Anti-inflammatory• Cancer Protectant• Hormone Regulators• Acid Buffers (pH homeostasis)


Mineral Deficiency is Epidemic

• What are the Causes?– Soil depletion– Refined foods– Age– Stress

• “Unfortunately, modern man cannot live by food alone….Commercial agriculture is depleting the soil and destroying the ability of plants to utilize minerals”

-Bernard Jensen and Mark Anderson


What about Balance?

• Balance is as important as availability and assimilation

• Minerals compete for absorption, eg.,

– Zinc and copper

– Calcium and magnesium

– Sodium and potassium

• Excess calcium can also reduce absorption of zinc, phosphorous and manganese.

• Excess iron can inhibit absorption of calcium

And so on….


Calcium: The Knitter

• Most abundant mineral in the body– 99% of calcium in the body is in the bone– Calcium is mostly outside the cell (extracellular)

• Functions– Building & maintaining bones & teeth– Muscle contraction – Heartbeat regulation– Blood clotting– Hormone production– Nervous system support– Mediates constriction and relaxation of blood

vessels


Calcium Absorption & Metabolism

• Calcium Enhancers & Cofactors– HCL, Some Protein, Some Fat– Magnesium, Boron– Vitamin D, Vitamin K, Vitamin A, Vitamin C

• Calcium Inhibitors– Excess Phosphorus, Mg, Zn– Excess fiber: phytates, oxalates, tannins– Antacids


Hormonal Regulation of Calcium

• Parathyroid Hormone (parathormone)• Vitamin D/calcitriol• Calcitonin• Estrogen• Progesterone


Calcium Depleters

• Soda

• Caffeine

• Alcohol

• Nicotine

• Sugar

• Excess Na, P, Fl, Al

• Stress


Calcium Sources

• Dairy (raw is better, some fat is better)• Green leafy veggies (kale, collards, nuts,

seeds, esp sesame seeds)• Sea veggies (kelp, wakame, hijiki, dulse)• Bone stock• Sardines with bones• Oysters• Mineral broth• Sesame


Calcium Deficiency

• Symptoms– Insomnia, irritability, heart palpitations– Leg cramps, jumpy legs, numbness,

tingling– Uncontrolled muscle contraction (“calcium

tetany”)– Osteomalacia (aka rickets)– Osteopenia– Osteoporosis


Calcium Excess

• Is readily excreted

• But, If too much Ca intake (or taken w/o co factors:

– Interferes with absorption of other minerals esp Mg

– Kidney stones

– Constipation

– Soft tissue calcification

– Calcification of heart vessels

– Excess muscle contraction (“calcium rigor”)


Calcium RDA

• (Only 25-40% of oral Ca is absorbed, we lose about 340 mg/day)

• Infants: 400-600mg• Children: 800mg• Adolescents: 1200mg• Adult Men: 800mg• Adult Women: 1200mg• UL: 2500 mg • Ratio

– 1.5 Ca: 1 Mg (600mg Ca:400mg Mg)– 1:1 (Menopause)


Calcium Supplementation

• General: 800-1200mg• Women: 500-600 mg Ca, 300-400 mg Mg• Menopause: 1:1or 1:2 (Ca:Mg)• Forms

– Calcium citrate, Calcium glycinate (“ate” forms)

– Calcium Hydroxyapatite• (MCHC: Micro Crystalline

Hydroxyapatite Complex) – Avoid: Ca carbonate, Ca oxide, TUMS


Calcium & Weight Loss

• 1000 mg of additional calcium intake results in a 17.6 lb difference in body weight(J. Clin Endocrinol Metab. 2000, Dec; 85 (12): 4635-8)

• Girls who consume more calcium tend to weigh less and have lower body fat than those with low fat consumption, although it is not important whether the calcium comes from food or supplements(Experimental Biology Meeting, Oct 2003)


Magnesium: The Relaxer

• Involved in nearly every body process• Involved in over 300 enzyme systems• Is mainly inside the cells (intracellular) –

works with ATP to produce energy• Considered the “Relaxation Mineral”• Concentrated in metabolically active areas:

heart, muscles• In balance with Calcium


Functions of Magnesium

• Activates protein & carbohydrate metabolism

• Required for Ca to be utilized• Activates enzymes for energy production• Activates enzymes for glucose to glycogen

conversion• Critical cell membrane component

– Facilitates nutrients getting in,

wastes getting out

• Natural “calcium channel blocker”


Magnesium Sources

• Think green! Mg is the Fe of the plant world

• Wheat germ, bran, whole grains, nuts, seeds

• Beans, legumes

• Avocado

• Dried apricot

• Hard (mineral) water


Magnesium Depleters/Inhibitors

• Too high calcium• Too low calcium• Stress (mental + cold, trauma, surgery)• Alcohol, sugar, caffeine, SAD• Excess phosphorus• Antibiotics, diuretics, birth control• Age• Oxylates and phytic acid• Excessive D2 (ergocalciferol, artificial D2 found

in milk, nut milks, soy milk)


Magnesium Cofactors

• Calcium

• Vitamin B6 (25-50 mg)

• Na, K, Phosphorus

• Vitamins C, E, Bs


Magnesium Deficiency

• Muscle cramps

• PMS

• Fatigue

• Irritability

• Insomnia

• Constipation

• Heart arrhythmias

• SAD

• Elderly

• Anorexic

• PMS alcoholics

• Drugs

• Asthma

• Migraine


Magnesium RDA

• Infants 40-60mg

• Children (age 1-10) 80-170mg

• Teens (age 11-14) 270-280mg

• Females (age 15-18) 300mg

• Pregnant women 300mg

• Males (age 15-18) 350mg

• Females (age 19 up) 400mg


Magnesium Supplementation

• Chelated forms (“ate”) best, 200 mg dosetake with Vit B6, 25-50 mg– citrate, taurate, glycinate, succinate, malate

• Mg Citrate alone may act as a laxative• Mg oxide: not well absorbed• Epsom salts (MgSO4) in a bath allows Mg to

soak thru the skin• Multi: 300-500 mg• Mg supplementation is CI with kidney disease


Top Five•What are your top five takeaways from discussion of calcium and magnesium?•List five food sources of calcium showing how much is available in a 100 (3.5 oz.) serving•List five food sources of magnesium, showing how much is available in a 100g (3.5 oz.) serving


Food for Thought

1. 1. How does the body keep blood calcium constant regardless of intake?

2. Discuss four client issues where you would suspect a magnesium deficiency. What foods would you recommend to rectify it?

3. Describe why the SAD, specifically white flour and sodas, are so deleterious to

bone health.

Documents

C. 2007 Bauman College NE 104.1 Micronutrients: Calcium & Magnesium