7 replies to this topic

[Antik]

calcium carbonate or calcium citrate ? i have the carbonate combined with vitamin D for better absorption(or so it says).

and is there a connection with taking magnesium along with citrate(absorbs better?)?

i did a quick net search but im still confused about it all.can anyone help me ?thanks.

[Wolfy]

calcium carbonate or calcium citrate ? i have the carbonate combined with vitamin D for better absorption(or so it says).

and is there a connection with taking magnesium along with citrate(absorbs better?)?

i did a quick net search but im still confused about it all.can anyone help me ?thanks.

I read somewhere that calcium carbonate tends to inhibit bone remodelling, but calcium citrate is much more expensive, and there's a difference in the quantity of citrate you need I think (you need to take more, as well as being more expensive).

The citrate form is thought to be better absorbed.

[bryan]

Calcium citrate is definitely more soluble than calcium carbonate (solubility is required for absorption), although it's also more expensive. You might also consider compromises like calcium lactate, which is an "in between" option. It's inexpensive, and it's more soluble than the carbonate (although not as soluble as the citrate).

I would balance any calcium supplement with magnesium.

Bryan

[Antik]

thanks bryan

why 'balance' it with magnesium ? whats the reason.school me cuz i dont get that part.

[Wolfy]

thanks bryan

why 'balance' it with magnesium ? whats the reason.school me cuz i dont get that part.

Calcium tends to excite nerves, whereas magnesium does the opposite.

For example, my mother used to get cramps in her leg at night, I told her to take some magnesium tabs and she stopped getting them.

Also magnesium tends to lower blood pressure; and calcium tends to raise it.

Oh yeah, and when you drink alcohol you may notice your heart rate goes up- alcohol tends to block absorption of magnesium. This raises your heartrate for a while.

There's also a theory that too much calcium may exacerbate atherosclerosis, but I'm not at all sure how/why.

The general recommendation is that you try to get maybe 4:1 calcium:magnesium.

Milk is maybe 16:1, which is probably too low on the magnesium.

Oh yeah, and the other thing is that both calcium and magnesium are absorbed using the same receptors, so you're better off taking them separately if possible, otherwise the calcium tends to drown out the magnesium IRC (or some such thing).

[Antik]

Thanks.Any specific type of magnesium or... ?

[jorrellpogi]

Aneline! My mom and aunt loves this milk!
it prevents ostheopherosis... sorry im poor in spelling ^_^

[bryan]

thanks bryan

why 'balance' it with magnesium ? whats the reason.school me cuz i dont get that part.

There's a very important and complex relationship between calcium and magnesium in a great many different biological processes. Sometimes they have an antagonistic "yin-yang" relationship, sometimes that collaborate together (like in the production of ATP, the "energy molecule"). The details of all this are FAR too involved to go into here. I suggest that you read a chapter on magnesium and calcium in a good popular book on nutrition.

Unlike what Wolfkeeper said, the traditionally recommended intake of those two minerals is a 2:1 calcium-to-magnesium ratio. Magnesium oxide is very cheap, but it MUST be taken with a full meal, to ensure enough stomach acid for good absorption. Magnesium citrate is absorbed better (just like calcium citrate), if you can find a source for it. I would avoid magnesium carbonate, which is poorly absorbed. Amino acid chelates like magnesium orotate, magnesium aspartate, and magnesium aspartate hydrochloride are said to be easily absorbable forms that can even be taken on an empty stomach. In fact, there are even some other fascinating health claims made in some circles for those last three, which are (once again) too involved to go into here...

Just like with vitamin C, I would strongly recommend taking smaller amounts of magnesium with each meal, rather than larger amounts all at once.

Bryan