Sat, Aug-04-01, 22:59
|
 |
Forum Founder
Posts: 37,230
|
|
Plan: LC, GF
Stats: 241/188/140
BF:
Progress: 52%
Location: Eastern ON, Canada
|
|
Well, to save myself a whole lot of typing, I'm going to copy and paste here an essay I wrote a few months ago to someone else who asked this question. Hmm, I see another Tips article brewing. 
Quote:
Calcium is the very first mineral I think of when I hear night-time muscle cramps / charley-horse pain. Magnesium is also an important muscle food; it works with calcium -- the two minerals need to be in balance -- too much of one can lead to not enough of the other, and vice versa.
Calcium doesn't affect the muscles directly ... it's more of a "nerve" food ... it's required for the proper conduction of nerve impulses to and from the muscle tissue. Here's the scenario -- a nerve impulse is sent to a muscle causing it to contract. The impulse is then sent back to the nerve, and continues along the pathway, with calcium being a "carrier" in the fluid between the nerve cells. If calcium levels are low, the impulse isn't transmitted efficiently from nerve cell to nerve cell -- thus, the poor muscle stays in an uncomfortable state of contraction ..  ..
We've all been indoctrinated with women's need for calcium, and the risks of osteoporosis post-menopause (estrogen protects the bones). It's recommended pre-menopause adult women get 1000 mg per day of calcium, and 1200 mg per day post-menopause or over age 50. However, in the last 5 yrs, there's been considerable evidence that MEN over age 50 also need to pay attention to calcium intake --- osteoporosis and hip fracture are just as big a threat to senior men as to women. So, the recommendation is for 1000 mg per day for men as well.
Dairy products do indeed have a lot of calcium in them, but its not well-absorbed, despite the claims from the "Got Milk" commercials on TV. Dark green vegetables, almonds, tofu are good sources, and more readily absorbed. For a calcium supplement, avoid Tums or Rolaids. Yes, these have calcium in them (as well as lots of sugar) but the antacid can cause your stomach to not produce enough acid for proper digestion.
It's also worth noting that vitamin D is required in order for calcium to be absorbed into bone. We make our own vitamin D in response to bright sunlight passing through the skin ... minimum of one hour a day is required. This is fine in the summer, but if you're indoors a lot in winter, or there's little sunshine ... you might consider taking a supplement, such as cod liver oil. Vitamin D is added to liquid milk products, and dry skim milk powder, but milk is too high in carbs for a sufficient amount of the vitamin to be consumed. And cheese, cream, yogurt ... other dairy products ... do NOT have vit. D added. Adults up to age 50 need 200 units per day; over 50 yrs, the recommendation is 400 units.
Magnesium also plays a role in nerve impulses to the muscles, but is more important for strength and endurance. Low magnesium will result in muscle fatigue and weakness. Recommended 400 mg per day.
Most folks will do well with a calcium-magnesium supplement combined in a 2:1 ratio --- ie, twice as much calcium as magnesium. They often have vitamin D added. Look for a type of supplement that says it is chelated (key-late) .. the mineral is bound to a protein molecule which will increase its absorbability from the intestine. Calcium carbonate from crushed oyster shells or dolomite is poorly absorbed. Calcium and magnesium citrate, gluconate, lactate, etc ... are better sources.
It's better to divide the Cal-Mag into smaller doses through the day, with the final dose at bedtime .. -- rather than one large dose at once (better absorption). Most supplements contain 333 mg calcium and 167 mg magnesium; 2 or 3 tablets a day should do the trick, depending on other sources of calcium in your diet.
Potassium is another important mineral. Especially with fluid retention ... Adults need 2000 - 2500mg per day of potassium, and many of us are chronically deficient. Note that a fair percentage of potassium gets recirculated, so not all of the daily requirement must come from the diet. The least expensive way to get extra potassium is to use a salt substitute, which you can buy in any grocery store right next to the regular salt. There's a product called Half Salt, which is obviously half salt, half potassium, but does have added sugar. Or, there's a product called No Salt, which is pure potassium. It's more expensive, around $4, but a canister will last a long time. I mix it with pure sea salt, for use at the table ... and it works just fine in cooking and recipes. If you don't use the salt shaker much ,,, what I do is stir 1/8 tsp of the pure No Salt into a glass of water. Drink it down. You can barely taste it (it's salty) 1/8 tsp is 320 mg potassium, or about the amount in a large banana. I take it twice a day. It will help relieve the fluid retention, especially if taken with a full glass of water.
NOTE - persons with severe kidney disease, or taking certain blood pressure medications (ACE inhibitors - captopril, enalapril) should discuss taking potassium supplements with their health care provider first.
Doreen
|
|