НВ-ВМХ, част 85 - тема за здравословното хранене и всичко, свързано със здравето

Balance Your Magnesium with Calcium, Vitamin K2 and D

It’s important to maintain the proper balance between magnesium, calcium, vitamin K2, and vitamin D. Lack of balance between these nutrients is why calcium supplements have become associated with increased risk of heart attacks and stroke, and why some people experience vitamin D toxicity.

Part of the explanation for these adverse side effects is that vitamin K2 keeps calcium in its appropriate place. If you're K2 deficient, added calcium can cause more problems than it solves, by accumulating in the wrong places. Similarly, if you opt for oral vitamin D, you need to also consume it in your food or take supplemental vitamin K2. Taking mega doses of vitamin D supplements without sufficient amounts of K2 can lead to vitamin D toxicity symptoms, which includes inappropriate calcification.

While the ideal or optimal ratios between vitamin D and vitamin K2 have yet to be elucidated, Dr. Kate Rheaume-Bleue suggests that for every 1,000 IU's of vitamin D you take, you may benefit from about 100 micrograms of K2, and perhaps as much as 150-200 micrograms (mcg). The latest vitamin D dosing recommendations, which call for about 8,000 IU's of vitamin D3 per day if you're an adult, means you'd need in the neighborhood of 800 to 1,000 micrograms (0.8 to 1 milligram/mg) of vitamin K2.

Now, getting back to magnesium...

Magnesium may actually be more important than calcium if you are going to consider supplementing. However, maintaining an appropriate calcium-to-magnesium ratio is important regardless. Research on the paleolithic or caveman diet has shown that the ratio of calcium to magnesium in the diet that our bodies evolved to eat is 1-to-16. Americans in general tend to have a higher calcium-to-magnesium ratio in their diet, averaging about 3.5-to-1.

Magnesium will also help keep calcium in your cells so they can do their job better. In many ways it serves as nutritional version of the highly effective class of drugs called calcium channel blockers, used in the treatment of high blood pressure, angina, and abnormal heart rhythms. Magnesium and vitamin K2 also complement each other, as magnesium helps lower blood pressure, which is an important component of heart disease.

So, all in all, anytime you're taking any of the following: magnesium, calcium, vitamin D3 or vitamin K2, you need to take all the others into consideration as well, since these all work synergistically with each other.

Magnesium deficiency is one of the most overlooked health problems in the western world today. Lack of magnesium mimics a host of health problems such as fibromyalgia, back pain, tendonitis, osteoporosis and an array of other so-called ‘incurable’ health problems.

One of the little known reasons that magnesium deficiency causes such a variety of health issues is that this ‘Master Nutrient’ is utilized as an enzyme by a multitude of nutrients in a variety of cellular processes.

Magnesium is such an important nutrient that taking it by itself, in many cases, actually raises blood levels of calcium, potassium and vitamin D.
HOW DOES MAGNESIUM HELP CALCIUM TO WORK?

Unlike drugs, nutrients require a complex array of substances in order to work properly; one of the best examples of this phenomenon is calcium. Women in western countries have some of the highest rates of osteoporosis despite having the highest calcium intakes in the world; while their Peruvian and Japanese sisters, who get far less calcium but plenty of magnesium, have extremely low rates of osteoporosis.

While it’s fairly well known that magnesium is required for calcium to be absorbed in the intestinal tract, it’s less well known that magnesium helps calcium dissolve into solution in the bloodstream.

Natural calcium is an insoluble mineral that, when crushed, will sink to the bottom of a glass of water. It will also stay in the same crystalline form in the bloodstream without sufficient magnesium.

However, adding magnesium will keep the calcium in solution, which explains many studies showing that higher magnesium intakes are an important measure in preventing not only osteoporosis, but also kidney stones and heart disease as well.

MAGNESIUM’S RELATIONSHIP TO POTASSIUM
While magnesium is vital for the utilization of calcium, it also plays unique roles in the uptake of potassium and the transformation of vitamin D.
In the case of potassium, there are several studies showing that magnesium alone can improve low potassium levels.

This is particularly dramatic in certain extremely ill hospitalized patients who continually have low potassium levels despite large amounts of intravenous potassium. Many hospitals have created protocols that require simply giving a dose or two of magnesium in order to solve this potentially life-threatening electrolyte imbalance.

MAGNESIUM’S RELATIONSHIP TO VITAMIN D
Vitamin D, too, requires magnesium for several reasons. First, it’s needed in order to convert vitamin D into its active form in the bloodstream. You can be taking enough vitamin D, but if you are magnesium deficient you may not be able to increase your blood levels.

An even more urgent reason to get sufficient magnesium with vitamin D, however, is that it ‘uses up’ magnesium, which can actually create overt deficiency symptoms quite rapidly. In fact, the majority of ‘side effects’ that people experience when taking vitamin D, are actually magnesium deficiency symptoms that can be completely resolved with the addition of magnesium.

Total Cholesterol 5 mmol/L    
HDL 1,64    mmol/L
LDL 2,62   mmol/L
Triglycerides 0,62 mmol/L
Хемоглобин 130 g/l
Глюкоза 5,79 mmol/l
Gama-GT 14,33 U/l
Алат 14,11 U/l
Асат 14,50 U/l

Total Cholesterol 7,14 mmol/L    
HDL 1,94    mmol/L
LDL 3,79   mmol/L
Triglycerides 0,59 mmol/L
Хемоглобин 163 g/l
Глюкоза 5,29 mmol/l
Gama-GT 19,21 U/l
Алат 20,28 U/l
Асат 23,260 U/l