Vitamin D, Calcium And Magnesium
vitamin d magnesium calcium

The Right Ratio Of Calcium And Magnesium In The Diet

A balanced ratio of calcium and magnesium (based on the amount of substance) is recommended for intake. The molar mass of calcium is 40.1 g/mol and that of magnesium 24.3 g/mol, a ratio of approximately 2:1. Thus, a double intake of calcium is required compared to magnesium (in milligrams).

The calcium/magnesium ratio in cow’s milk (10:1), soft cheese (30:1), Emmental cheese (25:1), Appenzeller cheese (22:1), and cream cheese (13:1) is unfavorable. Emmental cheese contains 1100 mg calcium per 100 g and only 43 mg magnesium. If you eat 100 g of Emmentaler, you need 500 mg of extra magnesium to get the ratio right. Nevertheless, hardly any of this extra magnesium will get into the cells because the flood of calcium ions stresses the ion channels during active absorption in the intestine. It would be better to take the magnesium before the cheese meal.

Not vitamin D is a danger, as is often claimed, but the overload with calcium and phosphate from dairy products, calcium supplements, and phosphate additives.

Magnesium deficiency makes this disorder worse.

A good supply of calcium and magnesium can only be achieved through fruit and vegetables. Salad and green leafy vegetables are very valuable. Chlorophyll, the leaves’ green color, contains magnesium as a central atom, which activates the chlorophyll molecule. Without magnesium, there would be no photosynthesis and no energy production, neither plant nor animal life.

The Influence Of Vitamin D, Calcium, And Magnesium On Lifespan

If the calcium or magnesium level in the blood serum falls, the parathyroid glands increasingly secrete parathyroid hormone. Parathyroid hormone inhibits the excretion of calcium and magnesium in the kidneys. At the same time, more vitamin D is activated in the kidneys so that the absorption of calcium and magnesium in the intestine is increased, and the excretion of calcium and magnesium is reduced. Remember: the parathyroid hormone keeps calcium “ready.” If the food contains enough calcium and enough magnesium (fruit and vegetables), the parathyroid hormone level falls again, and less vitamin D is activated. However, if there is a lack of calcium or magnesium for a long time, the parathyroid hormone level remains elevated. High parathyroid hormone levels thus indicate an inadequate supply of calcium or magnesium, usually associated with a vitamin D deficiency, because with a persistent deficiency of calcium or magnesium, a lot of vitamin D is activated and consumed. The active vitamin D is broken down into ineffective substances within hours.

High levels of parathyroid hormone are associated with an increased risk of premature death. Bone resorption is also accelerated, with the result of bone loss and osteoporosis. Magnesium deficiency is a cause of high parathyroid hormone levels. Therefore, a magnesium deficiency is also linked to an increased death rate, as is calcium overload. Vitamin D deficiency also shortens lifespan. A good vitamin D level promises the greatest benefit in combination with a better supply of magnesium and an optimal calcium supply.

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